Is being chronically fatigued a recurring theme when you wake up in the morning, after lunch, on the way home from work or any time in between?  Caffiene-based solutions like soda or a cup of joe are poplular, convenient, and inexpensive (unless it comes from Starbucks).  However, recent studies suggest that the most effective way to combat chronic fatigue is with chronic exercise.

Researchers at the University of Georgia reported that healthy adults who perfom at least 20 minutes of exercise, three days a week reported feeling more rejuvenated.  Moderate exercise includes a wide variety of options like brisk walks, walking up hills, light jogging, biking, swimming, light resistance training, dancing…essentially any activity that will raise your heart rate to 55%-65% of your max heart rate (220-your age).  A simple way to gauge your moderate-intensity activity without having to do any calculations is that you should be able to hold a simple conversation while doing it.

Workplace Exercise

If you work behnd a desk or have obligations in the evening that make working out difficult, you have a few options.  I’ve seen colleagues form groups that get together around lunch time to walk around a specified route.  If you’re fortunate enough to have access to a gym in or near your building (as I do), by all means, take advantage of that option.  You get cardio, resistance, and shower (in case things get really intense).  I’ve also seen folks walking the steps in the building, which is a great exercise for the lower body.  Keep in mind that exercise is cumulatve, so a few minutes here and there add up over the course of a day.  This is why I always suggest people to park as far as they can from the entrance to the building, and to take periodic waks througout the day.

Stay Active, Eat Healthy

Trust me, I know very well how hectic things can get in the office which can prevent you from being somewhat active while at work.  There’s really no easy way around it, you just have to make sure that you carve out some time during the day to do something active.  In addition to the fatigue benefit, a brisk walk can also help you vent and relieve stress, a common feeling in the workplace.

Eating a diet that is supportive to an active lifestyle is probably just as, if not more important, than performing the actual activity.  So, moderate activity and limiting your intake of processed carbs (white bread, pasta, soda, packaged snacks, desserts, etc.) will go a long way toward eliminating that feeling of fatigue from your day.

Related posts:

1. Exercise Your Way to A Better Memory
2. Centenarian Athlete: You’re Never Too Old To Exercise…Or Break A World Record!