Too tired to exercise?

At the end of a long day, physical activity might be the last thing on your mind, yet plenty of people will tell you (and studies also support) that physical activity can leave you feeling more energised, not less.

Mood boost

Physical activity increases endorphins– those happy, feel-good hormones – which can drastically elevate mood and have you feeling ready to conquer the next task. Exercise can also reduce the stress and anxiety causing hormones that may contribute to feelings of fatigue.

Getting your recommended amount of physical activity doesn’t have to mean a 30-minute workout every day. Spreading it out into smaller blocks can make it easier to fit in and can give you that quick lift.

Moving our bodies also increases blood flow to the brain, improving concentration, creativity and memory. So, a short exercise break may give your mental energy a boost too.

For more on the benefits of physical activity for your mental health read Make a move toward better mental health

Long-term fitness gain

Regular exercise, especially the kind that gets you just a little out-of-breath, gives your cardiovascular system a workout. Your cardiovascular system works to get more oxygen and nutrients to the muscles, tissue, and your brain. When your muscles are healthier and your heart and lungs are working better, your endurance improves, you have more energy, feel less tired and everyday tasks are easier.

It’s recommended that adults aim for 2.5 to 5 hours of moderate activity each week. Moderate activity is any exercise that increases your heart rate but doesn’t make you breathless. A brisk walk is a good example. If you can manage more vigorous activity that makes you breathe heavily, then the recommended amount is between 1 hour 15 minutes and 2 hours 30 minutes each week.

As with all physical activity, you can spread cardiovascular exercise throughout your day too. Shorter bursts of activity still count.

Better sleep

It is estimated that 1 in 4 Australian adults aren’t getting enough sleep. Not only can that lead to tiredness, but poor sleep has also been linked to several health-related problems.

Regular physical activity is one way to improve sleep. Studies have shown that people who get the recommended levels of moderate to vigorous physical activity are more likely to:

• sleep more than 6 hours a night
• experience good to excellent sleep quality
• fall and stay asleep more easily.

That said, doing exercise too close to bedtime can reduce the quality of your sleep (the body is in ‘exercise’ mode). For that reason, exercising during the day or just after work might be a better fit.

To find out more about the benefits of physical activity for sleep, read Can exercising help you sleep better?

Not only does physical activity give you a boost, but it also gives you the motivation to keep on exercising. To start benefiting from the energy producing effects of exercise, try starting with something easy, like a walk. You’ll feel the energy in no time!

References

Puetz, Timothy. (2006). Physical Activity and Feelings of Energy and Fatigue. Sports medicine (Auckland, N.Z.). 36. 767-80. 10.2165/00007256-200636090-00004.

Health Direct, Fatigue, Healthdirect Australia Limited, accessed 9 September 2024 (www.healthdirect.gov.au/fatigue)

Health Direct, Exercise and mental health, Healthdirect Australia Limited, accessed 9 September 2024 (www.healthdirect.gov.au/exercise-and-mental-health)

Health Direct, Cardiovascular exercise, Healthdirect Australia Limited, accessed 9 September 2024 (www.healthdirect.gov.au/cardiovascular-exercise)

Sleep Health Foundation, Asleep on the Job: Costs of Inadequate Sleep in Australia, accessed 9 September 2024 (www.sleephealthfoundation.org.au/special-sleep-reports/asleep-on-the-job-costs-of-inadequate-sleep-in-australia)