Exercising to Beat Fatigue - Here's what You Need to Know

We all know exercise is good for us, especially for those of us living with depression.  Study after study after study has shown the mood-boosting and anti-depressive effects of exercise.  But what about using exercise for another purpose – boosting energy and beating fatigue?
 
For many, exercise as an energy-booster seems counterintuitive.  After all, exercise actually requires energy (in the form of calories) and too much exercise can leave us drained and exhausted (more on that later).  First, let’s take a look at how exercise can improve overall energy, both in the short-term and the long-term.

• Increased neurotransmitter production 
  Neurotransmitters are molecules that send signals between brain cells and include substances like dopamine, endorphins, and serotonin.  Exercise increases the production of neurotransmitters in the brain, leading to effects like improved mood, increased energy, and reduced stress.

 

• Increased blood flow to the brain 
  Exercise increases your heart rate, which increases the amount of blood that’s pumped all over your body, including your brain.  Greater blood flow means more oxygen to the brain, improving your concentration, focus, and energy.
  (Fun fact: Yawning is another way your body tries to increase oxygen to the brain when you’re tired!)

 

• Improved ability to sleep
  People with depression have a screwed-up relationship with sleep, so anything that can help us get some extra Zs is crucial.  Experts don’t know exactly how exercise helps us get more sleep, but we know it can increase the slow-wave, or deep sleep we get at night.
  (P.S. If you haven’t already, click here to pick up my FREE Sleep Kit for women entrepreneurs with depression – you won’t be disappointed!)

 

• Increased stamina over time 
  Regular exercise increases the efficiency of your body, so it uses less resources and energy for the same activities over time.  This allows you to perform your daily activities with less fatigue and more overall energy.

 
However, getting enough exercise when you have depression can be difficult because of fatigue and low energy. 
 
The good news? You don’t have to get that much to see an energy bump!
 
Research shows that a brisk, 10 to 15-minute walk is actually the most effective form of exercise to see an immediate, significant boost in energy.  Longer and higher-intensity workouts can also build energy over time but may tire you out initially because you worked so hard. 
 
My best advice? Start with short, low intensity workouts (think a 5-minute walk around the block), and slowly build up over time to avoid injury and fatigue.  Having trouble getting started? Click here to book a free discovery session with me and let's get it done together!
 
What’s your biggest challenge when it comes to energy and exercise? Let me know in the comments!

Note: I research all of my blog posts extensively and provide only scientifically backed information.  Please e-mail here if you find any errors or discrepancies in this post and I will be sure to make any warranted changes.  Thank you!