Actually, exercise will boost your energy? How does this work?
Essentially, humans are designed for movement. When you are active and exercise, our lungs pick up oxygen from the air to the bloodstream, and the heart then pumps oxygenated blood throughout the body. Oxygen is then used by our cells to produce energy. If you move and exercise more, you also increase your aerobic capacity, becoming more efficient at delivering oxygen to your cells, allowing your body to produce more energy.
Exercise can boost your energy after a few minutes, especially if we’ve been sitting for a period of time. This is due to increased oxygen delivery and improved blood circulation. It also takes about 2 minutes for the body to shift into aerobic energy production, which is the type of energy system used for cardio or aerobic exercise.
How much exercise is recommended? The American College of Sports Medicine recommends a minimum of 30 minutes per day, 5 days per week of moderate aerobic exercise such as walking, biking, swimming, or utilizing machines such as stair steppers, ellipticals, stationary bicycles, treadmills among other types.
More exercise can have added health benefits so increasing to 45 minutes to one hour per or more day of moderate cardio is recommended for those able to do so for heart health among other benefits.
How about vigorous exercise such as running or more intense cycling for example? Typically the recommendations are cut in half, so while 30-60 minutes most days of the week of moderate cardio is recommended, half of that amount of vigorous exercise is considered equivalent. So, 15 minutes of running is equivalent to about 30 minutes of walking.
How about strength training? ACSM recommends at least two days per week of strength training, including most major muscle groups of the upper and lower body. Strength training can include using weights, machines, dumbbells, barbells, resistant bands, body weight exercises among others.
I’ve talked about creating habits as the foundation of getting healthier, losing weight and keeping it off. How to create habits with exercise? Pick specific times, days of the week and exercises you will do and repeat and practice to create and strengthen your habits (pun intended). I have a few habits with exercise. Each morning, I write out my exercise for the day in a journal. I then exercise every morning, and also exercise 6-7 days per week, Monday through Friday, and one or two days on the weekend.
I also use the 5 minute rule. To keep the habit alive no matter what, I exercise for a minimum of 5 minutes each day. If I didn’t schedule enough time in my day, I commit to at least 5 minutes of exercise daily which keeps the habit going. If I have more time I take it. If I have an hour, I’ll take it, or somewhere in between. This has allowed me to keep my exercise habit going for 20 plus years and counting! If you don’t have 5 minutes, take 3-4 minutes or even one minute. Any time spent daily performing intentional exercise keeps the habit alive and counts towards your daily exercise goal.
How to exercise regularly? While utilizing the 5 minute rule, create habits with exercise, start slow and build gradually, and strive to have simple ways to exercise both at home, and/or at a gym.
Have a healthy day!