The Benefits of Exercise - Energy and Fatigue
The Benefits of Exercise – Exercise can boost our energy levels.
Many of us feel exhausted these days. We can often feel like we are on a treadmill and just need to keep running.
Exercise might give you the energy boost you need.
This might see a bit counterintuitive, right? Surely exercise involves using energy not boosting it?!
However, research is now showing that exercise can lead to an increase in reported energy and lower feelings of fatigue.[i][ii][iii] One study found that those who were fatigued could decrease their levels of fatigue by 65% and increase their levels of energy by 20% by engaging in exercise.[iv] Even studies looking at those with Chronic Fatigue Syndrome (CFS), a condition characterised by persistent fatigue, showed that exercise was associated with less fatigue and did not worsen their condition.[v]
How does it work?
Again, we found there is very little research into how exercise increases energy but there are some theories.
Endorphins
Similarly to what we discussed regarding happiness, one way is through the release of pleasure-inducing hormones called endorphins.[vi] Endorphins have been shown to modulate pain and mood which results in a ‘runner’s high’.[vii]
Other Neurotransmitters
Exercise is also thought to activate the release of different neurotransmitters in the brain that lead to an increase in alertness and energy.[viii]
Brain-derived Neurotrophic Factor (BDNF)
BDNF is generated when we exercise and enables our brain to grow and the change (neuronal plasticity) and also mediates important parts of our energy metabolism.[ix][x] BDNF helps to regulate glucose and energy metabolism and low levels are thought to worsen fatigue.[xi][xii]
Conclusion
Many of us feel exhausted and often feel like we don’t have the energy to exercise. However, research has found that even small amounts of exercise can improve energy levels and reduce levels of fatigue. However, how this occurs is not yet known. It is thought that exercise helps to release neurotransmitters that increase energy levels and reduce feelings of fatigue. So why not get out there and try some exercise?!
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[i] https://www.acefitness.org/education-and-resources/lifestyle/blog/6589/increase-energy-levels-and-cure-fatigue-through-exercise/
[ii] Bryan D. Loy, Patrick J. O'Connor & Rodney K. Dishman (2013) The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis, Fatigue: Biomedicine, Health & Behavior, 1:4, 223-242, DOI: 10.1080/21641846.2013.843266
[iii] University of Georgia. "Regular Exercise Plays A Consistent And Significant Role In Reducing Fatigue." ScienceDaily. ScienceDaily, 8 November 2006. <www.sciencedaily.com/releases/2006/11/061101151005.htm>.
[iv] University of Georgia. "Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent, Study Finds." ScienceDaily. ScienceDaily, 2 March 2008. <www.sciencedaily.com/releases/2008/02/080228112008.htm>.
[v] Larun L, Brurberg KG, Odgaard‐Jensen J, Price JR. Exercise therapy for chronic fatigue syndrome. Cochrane Database of Systematic Reviews 2015, Issue 2. Art. No.: CD003200. DOI: 10.1002/14651858.CD003200.pub3.
[vi] Achor, S. (2011). The happiness advantage: The seven principles of positive psychology that fuel success and performance at work. Random House.
[vii] Farell, PA, Gates,W Maksud, M & Morgan, W (1982) cited in Francis, K. T. (1983). The role of endorphins in exercise: a review of current knowledge. Journal of Orthopaedic & Sports Physical Therapy, 4(3), 169-173.
[viii] https://positivepsychology.com/exercise-neurological-benefits/
[ix]Gomez-Pinilla, F., Vaynman, S., & Ying, Z. (2008). Brain-derived neurotrophic factor functions as a metabotrophin to mediate the effects of exercise on cognition. The European journal of neuroscience, 28(11), 2278–2287. https://doi.org/10.1111/j.1460-9568.2008.06524.x
[x] https://positivepsychology.com/exercise-neurological-benefits/
[xi] Bathina, S., & Das, U. N. (2015). Brain-derived neurotrophic factor and its clinical implications. Archives of medical science : AMS, 11(6), 1164–1178. https://doi.org/10.5114/aoms.2015.56342
[xii] Saligan, L. N., Lukkahatai, N., Holder, G., Walitt, B., & Machado-Vieira, R. (2016). Lower brain-derived neurotrophic factor levels associated with worsening fatigue in prostate cancer patients during repeated stress from radiation therapy. The world journal of biological psychiatry : the official journal of the World Federation of Societies of Biological Psychiatry, 17(8), 608–614. https://doi.org/10.3109/15622975.2015.1012227
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