By: Jennifer Jope for Body1
Using the “I’m tired” excuse to avoid exercise won’t work anymore. Researchers have discovered that low-intensity exercise actually reduces fatigue by 65 percent.
A University of Georgia study published earlier this year revealed that sedentary people can not only decrease fatigue, but also increase their energy levels by 20 percent if they regularly engage in low-intensity exercise for as little as 20 minutes a day.
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Ways to Ward Off Fatigue
Take a multivitamin
Relax with yoga or meditation
Eat a well-balanced diet with plenty of water
Avoid alcohol and nicotine
Keep a regular schedule at work and home
Drink plenty of water.
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Patrick O’Connor, co-director of the UGA Exercise Psychology Laboratory and study co-author, said that 20 minutes is enough time to boost energy levels and reduce feelings of fatigue.
“A lot of people are overworked and not sleeping enough,” O’Connor said in a UGA news release in February. “Exercise is a way for people to feel more energetic. There’s a scientific basis for it, and there are advantages to it compared to things like caffeine and energy drinks.”
However, you may be able to exercise too much. O’Connor said that there comes a point where the length of exercise will actually cause more fatigue, but studies still need to be done to determine that amount.
The National Library of Medicine notes that fatigue can be caused by conditions like anemia, depression and sleep disorders. However, the UGA study focused on sedentary people who didn’t have a “well-defined” medical condition or explained fatigue symptoms.
While exercise can help fatigue, sleep is an obvious remedy as well. O’Connor recommends getting at least 6.5 hours of rest each night.
The study included more than 30 people that did not exercise and admitted feeling fatigued in a health survey. Those that exercised at a low or moderate level saw a 20 percent increase in their energy level over those who did not exercise. The study revealed even more interesting news – those that participated in the low-intensity activity felt a larger reduction in fatigue levels than those that did a moderately-intense workout.
O’Connor suggests that the moderate exercise may actually be too much for an already fatigued person.
So what constitutes low-intensity and moderate-intensity exercise?
Low: A relaxing, leisurely walk that is non-strenuous.
Moderate: A fast-paced walk up hills or an easy jog.
We all get fatigued, so what if you regularly exercise, but still feel tired or worn down? Will low-intensity exercise have the same effects? O’Connor says yes.
In past studies, O’Connor and his team have tested whether exercise would lower fatigue levels for people with cancer, heart disease and mental health issues. Those findings also showed major improvement for patients battling fatigue and lack of energy. The bottom line: Exercise is crucial to good health, both physically and psychologically.
Although exercise can help you battle fatigue, it’s important to recognize when lack of energy is a sign of something bigger. If you’ve improved your diet, started exercising and are getting regular sleep, but still feel worn down, it’s best to consult your doctor to rule out a more serious condition.
It’s also important to identify when you’re feeling fatigued vs. drowsy. According to the National Library of Medicine, drowsiness is feeling the need to sleep, whereas fatigue makes you feel a lack of motivation and energy.
