How Exercise Reduces Fatigue and Boosts Your Energy

by | Sep 8, 2022 | Body

How Exercise Reduces Fatigue and Boosts Your Energy

Fatigue is a result of prolonged stress, either physical or mental. When you’re constantly under a lot of pressure, that can lead to fatigue. In addition, when you’re not active, your heart pounds from walking up a flight of stairs, you’re sluggish, or you spend all day sitting at a desk, and you get fatigued. But exercise is a critical element in fighting fatigue. With a good diet, adequate sleep, and well-managed stress, suitable physical activity can boost vitality and reduce fatigue throughout the day.

We all know that exercise has innumerable benefits. It improves our metabolism, helps us lose weight, lowers blood pressure, reduces stress levels, and improves concentration and memory. But some types of exercise are more beneficial in reducing fatigue than others. To learn more about your physical and mental health, download the JoyScore App and find out where you are on this life journey to happiness. 

Does exercise reduce fatigue?

90% of studies say that regular exercise reduces fatigue or tiredness. Exercise increases energy and helps us metabolize energy efficiently. The more we exercise, the greater the number of mitochondria our body can create. When this happens, chemical processes convert food into energy and the rate at which we burn food and obtain energy increases. 

How does exercise reduce fatigue?

You may feel tired after a long, intense workout, but it invigorates you rather than depleting you. Physical activity affects the balance of the internal environment. During physical activity, contracting muscles produce force or power and heat. This generates energy and depletes the body’s stored energy. 

Hormones, Stress, and Energy Levels

The body releases epinephrine and norepinephrine during exercise. These are stress hormones, but they energise you when produced in small quantities. So when you exercise, your body’s mitochondria get a boost and increase oxygen circulation. Because of it, you feel more energised as hormone levels increase after exercising. Even if you don’t have the mood to go for a walk, a short stroll around the block may rejuvenate you. 

Exercise reduces fatigue and Increase Energy through More Sleep

The body releases endorphins during aerobic exercise. This chemical acts as the brain’s natural painkiller and mood elevator. If the chemical is not released, it will create brain activity that keeps you awake at night. It’s a good idea to exercise for 1 to 2 hours before going to sleep because your endorphin levels will wash out and calm you down. 

Download the JoyScore App to find out how frequently not getting enough sleep can limit muscle development and strength.

Better Fitness, Better Health

Regular exercise reduces fatigue and can result in the excellent physical condition and improved health. Your daily tasks are more straightforward and less tiring when you are physically fit. Over time, you become less weary as a result of physical conditioning.

Improves heart health

 Exercise Reduces Fatigue

Heart problems can cause extreme fatigue because the heart must pump blood and oxygen to the body. It has less ability to do this when it is fatigued. 

Exercise improves cardiovascular health by lowering blood pressure and cholesterol levels and ensuring the brain and other organs receive adequate oxygen.

Avoid Overtraining

Working out too much can cause overtraining. Excessive physical exertion can cause fatigue and diminished vitality. People who are overtrained experience multiple negative symptoms, including

  • Reduced performance
  • Chronic fatigue
  • Poor-quality sleep
  • Increased injury frequency 
  • Reduction in appetite
  • Low mood
  • More frequent injuries

Even though it is true that exercise reduces fatigue, it is imperative not to overdo it.

How does exercise reduces fatigue and boost energy?

 Exercise Reduces Fatigue

exercise reduces fatigue

When you’re feeling lethargic, your fitness goals might be challenging. If you’re sluggish in the morning or exhausted from life’s demands, you might not be able to perform physical activity at the level you desire. You may boost your energy by undertaking activities that don’t require much. This is more favourable than sitting around because it prevents your current low energy from declining even more.

Include Brisk Walks Outdoors

All you need is a simple walk to get a little energy boost. Regular walking can increase vitality by releasing endorphins. It has also been proven that being outside and surrounded by nature improves energy. You may experience less joint pain if you maintain an average walking pace of about 2.5 miles per hour.

Add in a Yoga Session

Yoga is a great example of low-intensity exercise that can boost mood and energy while reducing stress and fatigue. Yoga will help you to slow down and focus on breathing and stretching. A vinyasa yoga class is a great place to start. Vinyasa yoga is a flow sequence of postures in which no rest is taken between poses. It increases energy levels by increasing resting metabolic rates.

Light Walk in a Pool

 Exercise Reduces Fatigue

Swimming is another excellent exercise for reducing fatigue and improving your overall health. Water-based activities can improve mood and mental health, and people tend to enjoy them more than land-based activities. It is a low-energy exercise that can help you eliminate fatigue, lower your stress levels and make you feel relaxed. It can help you boost your fitness, lose weight, and be more productive at work.

Tai Chi movements

Tai Chi is a low impact workout ideal for those who are not feeling their best. Tai Chi movements are circular and don’t bend or extend joints. They use relaxed muscles, not clenched ones. To begin your Tai Chi workout, start with shoulder circles, which are suitable for warming up. Then, move on to short-form Tai Chi, which includes a variety of small, slow movements.

Aerobic exercise

Aerobics is not a low-energy exercise but great for improving your fitness, health, and energy levels. This exercise reduces fatigue, increases energy, and improves overall health. This also helps you lose weight and make you more productive at work. 

Proper diet after a workout

Exercise reduces fatigue and increases energy levels by improving your overall diet. Many people are unaware of this, but there is a strong connection between what we eat and how fatigued we feel throughout the day. Eating foods high in sugar and low in nutrients increases our risk of fatigue. This is because sugar works as a depressant in the body. It is digested quickly and floods your system with a burst of energy, leaving you with a sudden drop in energy as the sugar is gone. 

Learn more JoyScore App about how good nutrition can help and make positive changes.

Other tips to increase energy

  • Go for a 10- 20 mins walk after dinner instead of scrolling social media
  • Stay hydrated based on your body’s needs.
  • Avoid watching your phone while sleeping to ensure you get enough sleep each night. 
  • Eat at least an hour before to get a good sleep.

Exercise is crucial for staying in shape, but it can also help you keep your energy levels up and reduce any fatigue you might be feeling. Many types of exercises can help you in this regard. Regular exercise reduces fatigue and improves overall health if you experience a sudden drop in energy levels. 

Exercise is most beneficial when you do it regularly. If you are unable to make time for exercise every day, then try to exercise at least three days each week. Mixing up your routine and trying something new is also advisable, as this will keep your mind active and prevent boredom.

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Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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