Fitness Book

Do you generally feel fatigued? Or is there a certain time of day in which your energy level crashes and you just want to head for bed? While the amount of sleep you get is certainly a factor, it could also be due to a lack of exercise.

While it might seem counter-intuitive that expending more energy can actually revitalize you, it is true, working out gives your system a boost. A wealth of studies have shown that people who exercise even a moderate amount report having more energy when compared to people who do not exercise.

 

So how can you best integrate exercise into your day?

 

In the Morning – Morning is a great time to exercise, in fact 90% of the people who have a successful exercise habit work out in the morning. Once out of bed, you can’t use the excuse of being exhausted by the day. Plus, by doing it in the morning, you get your metabolism to work for you throughout the day. Yes, that’s right, morning workouts are like a kick start to your system. In something called EPOC (excess post-exercise oxygen consumption) you continue to burn extra calories even after your workout’s over. For the average person, the metabolic boost lasts for 30-60 minutes.

 

At work – Studies have shown that exercising at work not only improves your energy level, but also your concentration, tolerance, time management skills, and ability to respond to stress. In short, exercise can improve your job performance. You can use your lunch break to hit the treadmill or yoga class at the company gym (or one nearby). Or, you can simply take a walk. Neither the duration nor intensity of the exercise matters – just that you do it. Even a small 15 minute stretch at your desk can be better than a cup of coffee, because you won’t crash 30 minutes later.

 

In the Evening – Many people prefer to work out in the evening because they are “night people” or because they like to work off the stress of the day. Your muscles are warm and flexible after having been moving throughout the day. Also, your body doesn’t feel the workout as much. So you may be able to work out harder or faster. Also, ending your day on a healthy note may influence your dinner choices. But you may not have enough time to wind down before bed and wind up wasting all that good energy watching TV. Plus, your energy may be disrupted the next day due to less sleep. But experts agree – getting that exercising is key, no matter what time of day or night it is.

 

If you are in the middle of your day, and you find yourself falling asleep at your computer, or unable to concentrate on the presentation that’s due tomorrow, get out of your chair. Take a walk around the floor, or even go outside for a breather. If you are on a deadline and don’t want to leave your desk, raise your arms into the air for a stretch. Hold one hand with the other, offering resistance to work out your wrists. Not only can this wake you up, but it can also prevent carpal tunnel or tendonitis. Do a few stomach crunches or leg lifts right there in your chair.

 

You could always organize a walking group at lunch, or if you get enough people interested, your company might sponsor an in-house yoga instructor. If anyone asks what you’re doing as you are crunching your abs, tell them. Engage a conversation, and you may find that as more and more people start to even out their energy level, tempers flare less often and more work gets done! The more people that get involved, the better off you all are, and so is your company!