7 Tips for
Working Out Fatigue
More than 90 percent of studies show that sedentary people who complete a regular exercise program report reduced fatigue. Exercise is more effective than stimulant medications at keeping us awake and alert.
If you want to reap the benefits of exercise, you have to make it a lifestyle. Some experts will tell you it takes 22 days to create a habit. Others say 66 days. What matters most is day one. Here are some basic tips for introducing physical activity into your daily grind:
1. Consult your physician. The Mayo Clinic suggests you talk to your doctor before starting an exercise program. Together, you can create a plan that is right for you.
2. Start slowly. To maintain cardiovascular health, the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week, or at least 25 minutes of vigorous aerobic activity at least 3 days per week. Don’t think of exercise as an all-or-nothing endeavor, though. With your doctor’s guidance, start slowly and build as your stamina increases.
3. Take a brisk walk. Walking can help ward off a post-meal crash.
4. Fuel up for exercise. Eat a light snack 45 minutes to an hour before you exercise.
5. Mix it up. If you limit your exercise to one or two activities, you are more likely to get bored. And boredom can derail the best-laid fitness plans. Choose a mix of the four basic exercises: aerobic, strength, flexibility and balance.
6. Target multiple muscles. When doing strength training, choose exercises that target multiple muscle groups, such as pushups and lunges.
7. Allow time to recover. If you experience irritability, anxiety, delayed recovery, decreased interest in exercise or other signs of overtraining, your body might be telling you it needs a break.
Exercise is more effective than stimulant medications at keeping us awake and alert.