How Exercise Can Combat Fatigue Symptoms

In our fast-paced world, fatigue has become an all-too-familiar companion for many of us. Whether it is the result of a demanding work schedule, poor sleep, or just the natural ebb and flow of daily life, feeling tired and drained can significantly impact our quality of life. However, one of the most effective tools in combating fatigue might be something as simple as regular exercise. While it might sound counterintuitive to use energy to combat tiredness, incorporating physical activity into your routine can actually be a powerful remedy for fatigue. Here’s how:

Boosts Endorphins: Exercise stimulates the release of endorphins, often referred to as “feel-good” hormones.¹ These chemicals interact with the receptors in your brain to reduce the perception of pain and produce a positive feeling in the body. It also decreases feelings of stress, helping you feel ready for the day.

Increases Blood Flow: Physical activity improves circulation, which means more oxygen and nutrients are delivered to your muscles and tissues. This increased blood flow helps fuel and remove waste products from your body more efficiently, reducing the sensation of tiredness. Increased circulation to your brain decreases feelings of sleepiness and listlessness. 

Enhances Sleep: Regular exercise can help with your sleep, improving both the quality and duration of your sleep. Moderate-intensity exercise has been shown to decrease the time needed to fall asleep and the number of nightly wakings.² Better sleep can lead to higher energy levels throughout the next day. Just be careful not to exercise an hour before bed, or you may experience the opposite effect.

Enhances Mental Clarity: Exercise can also improve cognitive function. Physical activity increases the production of a protein that supports brain health and cognitive function.³ This can help combat mental fatigue and improve focus and concentration. 

Reduces Stress: Chronic stress is a common contributor to fatigue, and exercise is a well-known stress reliever. High levels of a stress hormone called cortisol, especially when sustained, can contribute to various negative effects, including poor sleep, weight gain, and decreased energy levels. By engaging in regular physical activity, you help bring cortisol levels back to a more balanced state, which can reduce stress and its associated fatigue. 

Incorporating regular exercise into your routine can be a highly effective strategy for combating fatigue. Remember, the key is to find a type of exercise that you enjoy and can sustain over time. A physical therapist can help you start a safe exercise program that matches your lifestyle, and a personal trainer can help keep your routine fresh and motivated. If you want to combat fatigue with exercise, you can also check out our Live Your Life SENIOR FITNESS program for guidance and regular follow-ups to check your progress. With consistency and patience, you can harness the energy-boosting benefits of exercise to combat fatigue and improve your overall quality of life.

References:

1. Harber VJ, Sutton JR. Endorphins and exercise. Sports Med. 1984;1(2):154-171. doi:10.2165/00007256-198401020-00004
2. Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 2023;15(8):e43595. Published 2023 Aug 16. doi:10.7759/cureus.43595
3. Walsh JJ, Tschakovsky ME. Exercise and circulating BDNF: Mechanisms of release and implications for the design of exercise interventions. Appl Physiol Nutr Metab. 2018;43(11):1095-1104. doi:10.1139/apnm-2018-0192