Tired? Get Off the Couch!
From Reuters, 2/2008:Feeling tired all the time? The solution is a steady effort of low intensity exercise, such as a daily stroll. Researchers at the University of Georgia have demonstrated that regular exercise can increase perceived energy levels as much as 20% and decrease fatigue by 65%, particularly in those who are currently sedentary.
The researchers gathered 36 people who did not exercise regularly and who said that they were always tired; they divided them into three groups. One group did 20 minutes of moderately intense exercise on a stationary bike three times a week for six weeks. A second group exercised for the same amount of time each week, but at a much lower intensity. The third group, who served as the controls, did not exercise at all. Both groups of exercisers reported a 20% increase in energy levels over those who did no exercise, but to the researchers surprise, the group exercising at the lowest intensity reported a greater reduction in tiredness than those who worked out harder.
Patrick O'Connor and his team at the university's exercise physiology laboratory previously studied individuals with cancer, heart disease, and other medical problems and published a study in 2006 that indicated that these individuals fatigue levels were reduced by exercise; in the current study the participant's fatigue was not associated with any known medical cause. The researchers are a bit puzzled about why the group who exercised less intensely seemed to fair better than those who exercised at higher levels. "It could be that moderate-intensity exercise is too much for people who are already fatigued and that might contribute to them not getting as great an improvement as they would had they done the low-intensity exercise," O'Connor said in a statement discussing their results.
As I've previously discussed here in the blog, many of us are not getting enough sleep, and many of us are overworked. O'Connor notes that there is a scientific basis for exercising improving energy levels; I have previously read studies that demonstrated improved mood and sleep with increased exercise time. As O'Connor says, "there's a scientific basis for it and there are advantages to it compared to things like caffeine and energy drinks."
I’m glad I took that gentle stroll with the dog today; despite feeling rotten with a cold, it did make me feel better. I've fallen off my exercise habit since I returned from vacation and I can tell the difference. Let this be a reminder to all of us to rededicate ourselves to at least a little daily exercise. Now that you have proof that you don't need to work out hard to feel better, what are you waiting for?
Take care, Laurie
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2 Comments:
It is so important to make exercise one of the highest priorities in your day. I have been walking 2 to 3 miles a day since 1998. I used to have problems with insomnia but now sleep well every night and my blood pressure is under 120/80. Truly, I strongly feel that is is the true fountain of youth, as I feel much younger than my age and I've avoided having to take any prescription drugs which is my goal.
I force myself to walk at least 1 to 3 miles daily. I say "force" because my current health situation (Cancer) has resulted in "temporary" set-backs. Not so long ago I walked 5 to 8 miles daily, but now sometimes I think I won't be able to make it back to my starting point after only 1/2 a mile. I remind myself that if I don't keep moving I might not be moving at all. I feel better after my walks even if it has to be at snail speed, as it is on some days. I'm DEFINITELY LESS TIRED after walking, plus I notice I feel much more calm/up-lifted even when I've only been able to "stroll." My mind is much more clear too. My friend who joins me on my walks said her depression issues are much less severe since she has been walking with me. She told me she weaned herself off of anti-depression medication, which I did not know she was taking. She said at about 2 months of walking, with no other changes in her life, a feeling of almost total calmness and peace replaced the nervous, tension, anxiety that used to be. Life Is Very Good:-)
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