Exercise to Energize!

Exercise to Energize!
by author David Lige, BHK

Your body is unlike any other machine in the world. Generally speaking, the more you use a machine the faster it will wear down. However, the more you use your body the more efficient it becomes and the longer (and better) it will work.

Often, the last thing we want to do at the end of a long day is exercise - it’s a whole lot easier to put our feet up and hit the couch. Unfortunately, doing nothing leaves us feeling even more lethargic. It’s no great secret that lack of exercise results in decreased muscle mass, increased body fat, a reduction in the cardiovascular system, and numerous health risks. But many people don’t realize that a lack of exercise also results in decreased energy levels. A proper fitness regimen can do just the opposite: it will give us more energy.

How exactly does this work? The more we use our bodies the more efficient they become, and this leads to a greater level of endurance. In addition, exercise increases our oxygen consumption, which results in more blood flow throughout the body. This is especially true in the brain where increased blood flow causes a release of endorphins, which give us a sense of well-being and accomplishment. The “Runners High” I mentioned in previous articles has a direct correlation to increased energy levels and endorphin release.

The good news is that even a moderate amount of exercise can help make you feel more energized. Studies have found that even a five-minute walk can help to clear your mind and give you a boost. This is especially true if you have a sedentary job and do not move much throughout the day. When coffee time rolls around, instead of chatting around the lunchroom table, get your co-workers together and go for a walk. If that’s not an option, do some simple stretches to limber up after sitting at your desk. Or keep a few free weights in your office and pump some iron for ten minutes. Over time, you’ll feel better physically and be better able to focus on work, too.

These are just a few of the many simple and convenient ways to keep your energy up during the day. To enjoy the maximum benefits of exercise you need to incorporate aerobic activity into your weekly schedule. The America College of Sports Medicine recommends participating in some form of aerobic activity for a minimum of 20 minutes, three times a week at 60 per cent of your maximum heart rate. If 20 minutes is too much, start with less and gradually build up your endurance. Walking is a wonderful aerobic activity, but you could also consider biking, jogging, swimming, or dancing. Make sure to choose an activity you enjoy - the more you enjoy something, the more likely it is that you’ll continue, and keeping up the activity is the key to increasing your energy levels over time. Regardless of the type of exercise, your focus should be on moving vigorously enough to elevate your heart rate.

When I conduct conditioning programs for people who are off work with disabilities, a large part of my focus is on getting people up and moving so they feel better about themselves. Often, these patients are unhappy, bored, or simply lethargic because they don’t have enough structure or direction in their day. For people who are used to getting up every day and going to work, being at home is not an easy transition. However, providing a routine four to five days a week often results in a noticeable improvement in most patients’ moods and energy levels.

The psychological benefits alone are reason enough to become more active, but exercise can be a springboard to a more active, healthy lifestyle on all fronts - physical, mental, and emotional. If you haven’t been active in a while, remember to start slowly. Before beginning any new program consult your physician or a health professional to ensure that you are not putting yourself at risk for injury.

Remember, the more you use your body the more efficient it becomes and the longer it will work for you.

David Lige has a degree in human kinetics from the University of British Columbia. He has worked as a kinesiologist for years and is currently a fitness consultant and personal motivational coach. E-mail: davelige@telus.net

Source: alive #253, November 2003

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