Feeling drained, low on energy, and struggling with fatigue? You’re not alone. In the hustle and bustle of daily life, many of us find ourselves grappling with these common yet burdensome challenges. But what if there was a simple, accessible solution right at our fingertips? Enter exercise—the often-overlooked key to unlocking a more vibrant and energized life. As with many health related interventions, balance is key.
In 2022, researchers conducted a meta-analysis on over 80 studies examining the impact of exercise on feelings of fatigue, energy, and vitality. The findings demonstrate the positive impact exercise can have on these feelings and provide insights into how we can potentially use exercise as a tool to enhance our own energy levels.
Understanding Fatigue, Energy, and Vitality:
Before examining the potential of exercise to help increase energy levels, let’s first define fatigue, energy, and vitality.
- Fatigue: Fatigue refers to a state of physical and/or mental tiredness or exhaustion. It can manifest as a feeling of weariness, lack of energy, or a decreased ability to perform tasks. Fatigue can be transient, such as feeling tired after a long day of work, or chronic, persisting over an extended period and significantly impacting daily functioning.
- Energy: Energy represents a person’s capacity to engage in physical, mental, and emotional activities with enthusiasm and vigour. It encompasses both physical energy-the ability to perform physical tasks-and mental energy-the capacity for focus, concentration, and cognitive functioning. High energy levels are often associated with feelings of vitality and well-being.
- Vitality: Vitality is a holistic concept that encompasses feelings of energy, enthusiasm, and aliveness. It reflects an individual’s overall sense of well-being and zest for life. Vitality goes beyond mere physical energy, encompassing emotional resilience, mental clarity, and a sense of purpose and fulfilment. It is characterised by a deep-rooted sense of engagement with life’s challenges and opportunities.
Exercise as an energy enhancing tool:
The systematic review by Wender et al (2022) found the following high level insights:
- Decreased Fatigue: Participants experienced a notable reduction in feelings of fatigue following exercise interventions. Even a modest decrease can translate into significant relief for those burdened by persistent tiredness.
- Elevated Energy Levels: Exercise proved to be a potent energy booster, with participants reporting a meaningful increase in energy levels.
- Enhanced Vitality: Exercise emerged as a catalyst for enhancing overall vitality, providing an enhanced sense of vigour and well-being.
In short, exercise can be a powerful tool for enhancing our energy levels. The research highlights a number of key takeaways we should think about when looking to harness these benefits for ourselves:
- Create a balanced and sustainable exercise plan: Tailor your exercise routine to suit your own preferences, capabilities, and health goals. Incorporate a mix of aerobic, anaerobic and resistance training for comprehensive benefits.
- Track and monitor Intensity and volume: Moderate to high-intensity exercise has been shown to yield the most significant improvements in energy and vitality, however intensity needs to be managed carefully. Use a tool like the Optimi app to track your training load, so that you can understand your optimal training intensity and volume and decrease the risk of injury and illness.
- Prioritise Consistency: Consistency is key. Aim for regular exercise sessions, ensuring adequate duration and frequency to maintain sustainable improvements to energy levels.
Take a holistic approach:
Remember, exercise is just one piece of the puzzle when it comes to optimising your energy levels and well-being. Pair your physical activity with a balanced diet, quality sleep, and effective stress management techniques to maximise the benefits of a holistic approach to health.
Don’t go it alone. Surround yourself with a supportive community of like-minded individuals, whether it’s through exercise classes, online forums, or workout buddies. Accountability and camaraderie can fuel your motivation, keep you on track and offer a range of mental health benefits, all of which can help to energise and invigorate you
With every step, every rep, and every movement, we have the potential to help improve our vitality and wellbeing. Investing in exercise is a life long and worthwhile endeavour for us all and the research certainly supports this!
Sources:
Wender et al (2022) The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials
