Could the thing you feel like doing the least, be your saving grace?

Gut Health & Energy

If you’re not exercising when you have zero energy, you’re missing out on the energy boost you need the most.

Ok, I get it. If you’re tired, the last thing you need to hear is “Go to the gym, you’ll feel better.” I don’t want to be that person. But I want you to think about that time you didn’t feel like working out, but you did. Got it? Ok, stick with me:

• Did you regret that workout?

• Was it terrible?

• What was the workout?

• Did you go all-out? Or was it harder than normal?

• Would you have missed that workout?

• Did you truly remember that workout?

• And lastly, was it terrible?

If you answered ‘no’ to one or both of the last two questions, you can probably stop reading this blog post. Unless you like to have external validation, then I’m your gal.

Moving Your Body for Energy

Your body is very complex and has always required regular movement to function optimally. Without moving your muscles, you’d experience atrophy, struggle with your mood, energy levels, digestion, and overall well-being.

Benefits of Movement

Increased energy can certainly come from necessary rest, but regular exercise can improve your energy levels, boost your mood, and play a big role in a happier digestive function.

Here’s a few things to think about when you’re feeling less-than-enthused about heading to the gym:

• Increased Energy: Regular exercise helps to improve circulation and oxygenation, leading to increased energy levels.

• Mood Boost: Physical activity releases endorphins, natural mood-boosting chemicals that help to reduce the effects of stress and anxiety. But it’s more than that: just one vigorous walk can add benefits to your mental health for weeks to come!

• Toned Muscles: Strength training helps build muscles mass. You probably knew this, but did you know that added muscles mass increases your metabolism and can even help you to burn more calories.

• Enhanced Flexibility: Stretching improves flexibility, reduces muscle tension, and prevents injuries.

The Science Behind Exercise Boosting Energy

When exercise is a part of your routine, you start to strengthen your muscles and boost your endurance tolerance. It’s through exercise that oxygen and nutrients are sent to your tissues to help your cardiovascular system manage the stress you’ve added to your day. Improving the capacity and health of your heart and lungs means you have more energy to take on the day, and the next day too!

Under a microscope, things look like this. Exerting the body pushes you to produce more mitochondria (the energy powerhouses of the cellular world) inside your muscle cells. With more mitochondria on tap, means your energy stores are boosted.

Self Care is More than Hitting the Yoga Mat

Self-care practices are everywhere: taking a hot bath, getting a massage, going to a yoga class, getting a much needed hair cut. But self care is literally that: taking care of yourself. And that might mean doing hard things. Looking after your body and mind, as well as your spirit, can be tricky when you feel like…well, trash.

Rejuvenation is necessary and might look different from time-to-time. Getting a good night’s sleep is core, but so is eating a nutrient-dense nourishing menu daily, or breathing, drinking water, and enriching your mind with kind thoughts. These all seem like foundational items on the to-do list, but sometimes it takes a bit of work to make them happen.

What I’m getting at is this, don’t let self-care mean a hot bath, breathwork, yoga, a manicure, or a glass of wine after a hard day at the office. Looking after yourself means getting healthy food into your system, exercising your body when you don’t feel like it, pushing when you need to and stopping the push when you need to. Don’t ever force yourself something if you KNOW it feels unsafe for you.

How you choose to get your exercise in during your time of self-care, expect the following benefits to fall into place:

• Reduced Stress: Stress can deplete energy levels and contribute to fatigue. Engaging in self-care practices can help manage stress and promote relaxation.

• Improved Sleep: Relaxation techniques can improve sleep quality, which is essential for feeling rested and energized. Exercise has similar effects, allowing you to rest after working your body to feel its maximum potential.

• Boost Mood: Self-care-centred exercise can enhance mood and overall well-being.

Top Tips to Increase Energy Through Exercise

1. Incorporate regular physical activity into your daily routine.
   Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

2. Find activities you enjoy.
   Choose activities that you find fun and engaging, such as dancing, swimming, hiking, or biking. This will make it more likely that you'll stick with your exercise routine.  

3. Listen to your body.
   Pay attention to your body's signals and avoid overexertion. If you're feeling pain or discomfort, take a break or modify your activity.  

4. Look after your body’s power organ, the liver. Healthy metabolism starts with watching what you feed your liver. Avoid alcohol, minimize toxins (yes, emotional toxicity included - this is no joke).

5. Start slowly and gradually increase the intensity and duration of your workouts.
   If you're new to exercise, start with short sessions and gradually increase the intensity and duration over time. You’ll feel the improvements quickly and sense of gratification.

6. Mix up your workouts.
   Incorporate a variety of activities into your exercise routine to keep your body challenged and prevent boredom.

7. Warm up before exercising and cool down afterward.
   Warming up helps prepare your muscles for activity, while cooling down helps prevent soreness and stiffness.

8. Stay hydrated.
   Drink plenty of water before, during, and after exercise to avoid dehydration.

9. Get enough sleep.
   Aim for 7-9 hours of quality sleep each night to ensure your body has enough time to recover and recharge.

10. Consider working with a certified personal trainer.
    A personal trainer can help you create a personalized exercise plan and provide guidance and support.

What’s the Best Workout?

Experts and researchers are closing in on optimal workout routines for the average human. Remember, you’re not average. No one is. Average is a number. So, be you. Take what works from this list for you to get movement in.

• Cardio: Getting your heart into Zones 2/3 for 150 dedicated minutes/week AND 4 x 4-minute HIIT intervals per week, with your heart getting into Zones 4/5.

• Resistance Training: Otherwise known as strength training. This can include push-ups, yoga, weight training, resistance bands. Get 2 workouts in per week with 45-50 minutes per session.

• Move: That’s right. Any movement is better than none. Sedentary lifestyles are often a precursor to a shorter lifespan and poor health. Hitting a daily step goal can be all you need, or where you start. It will improve your mood, cognition, metabolism, sleep, digestion and your energy.

Following the above recommendations will provide you with a workout schedule for the week. And you can adjust as you need to meet your needs. Starting somewhere in this spectrum is a start and one step further than doing absolutely nothing.

If you can commit to 45 minutes a day for moving your body, you’ll find the key to unlocking more energy.

Incorporating regular movement, maintaining healthy habits as a part of your self-care practice can significantly improve your energy levels, muscle health, mood, sleep quality and overall health. By making these healthy choices, you can feel more energized, refreshed, and ready to take on the day.

References

Exercise: 7 benefits of regular physical activity. (2023, August 26). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Golen, T., & Ricciotti, H. (2021, July 1). Does exercise really boost energy levels? Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels

Puetz, T. W. (2006). Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Medicine (Auckland, N.Z.), 36(9), 767–780. https://doi.org/10.2165/00007256-200636090-00004

Puetz, T. W., Flowers, S. S., & O’Connor, P. J. (2008). A randomized controlled trial of the effect of aerobic exercise training on feelings of energy and fatigue in sedentary young adults with persistent fatigue. Psychotherapy and Psychosomatics, 77(3), 167–174. https://doi.org/10.1159/000116610

(N.d.). Nih.gov. Retrieved October 17, 2024, from https://pmc.ncbi.nlm.nih.gov/articles/PMC6064756/