When you’re completely exhausted, the last thing you want to do is lace up your shoes for a workout. But if you’re tired of being tired all the time, you may want to rethink the idea of regularly exercising.
 
Exercise is one of the most powerful tools we have for increasing our energy levels and you don’t need to do a lot to reap the benefits.
 
In fact, a University of Georgia study found that performing 20 minutes of low intensity exercise could decrease fatigue by up to 65%!

A physical activity as simple as walking, yoga or a leisurely bike ride (for only 20 minutes!) can do so much more for your energy than a cup of coffee or an energy drink ever could.

So how does exercise actually increase energy?
There’s a lot of amazing things going on in your body during a workout session. When you exercise, your body increases its production of serotonin, endorphins and dopamine -- all of which are powerful mood boosters.
 
Dopamine, in particular, has been found to make us feel more alert and motivated. This is exactly why it pays to take that 20-minute walk during your lunch break instead of scrolling through your social feeds.
 
In addition to releasing these helpful neurotransmitters, exercise has been found to help us sleep better.
 
When your body gets the rest it needs on a regular basis, you’ll have the energy to get through your busy day -- and maybe even some to spare!

But, can exercise actually works against you?
While a regular sweat session is typically a great thing for your body, there are some circumstances where a workout can actually affect your energy in a negative way.
 
Working out at night can make it very difficult to wind down and get a restful sleep. Experts recommend avoiding vigorous exercise up to 3 hours before bedtime.
 
For those with especially hectic schedules, this can be a challenge since it may be the only time of day they can fit in a workout.
 
However, consider moving your workout to the morning to increase your energy for the whole day. But if you simply can’t, try sticking to a lower intensity nighttime exercise routine so you can wind down when it’s time to sleep.

Too much of a good thing
Yes, you can get too much of a good thing. Exercising too much can actually have the opposite effect on your energy levels.
 
One study looked at the effects of over-exercising. Participants were put through a rigorous physical training regime for 10 days followed by 5 days of active recovery.

Not only did participants notice a decrease in performance, they also complained of extreme fatigue and difficulty sleeping.

So how much exercise is enough?
It is recommended by many healthy lifestyle experts to get approximately 150 minutes of moderate-vigorous exercise each week to maintain good health. You’ll know you’re getting the right amount of exercise if you notice your energy levels are increasing.
 
If, after upleveling your exercise efforts you’re (still) feeling lethargic or are having difficulty sleeping, there’s a good chance you may be overtraining.
 
One last point about Exercise & Energy -- the food you eat also plays a huge role in your energy levels! In addition to getting regular exercise, be sure to fuel your body with whole foods throughout the day to keep your energy levels up and maintained.

Check out this recipe for Energizing Power Balls on my "Eating for Wellness" Blog

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.
 
Lifestyle factors, i.e. the things you do everyday over the long-term – can add up to increase the number of quality years in your lifespan.
 
Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.
 
The Blue Zones are regions around the world where people have very low rates of chronic disease and live longer compared to other populations.
 
They are located in regions of Greece, Sardinia, Costa Rica, Japan, and California, where a large number of Seventh Day Adventists reside.
 
Because these communities are home to the greatest number of people who live healthfully into their nineties and even hundreds, researchers have studied them to determine just how they age so healthfully.
 
Do you have to live in an actual Blue Zone to guarantee longevity? Nope! You can adopt some of the well-studied lifestyle traits of these folks to promote health and longevity right where you are.
 
Here’s the top 5 life “hacks” of the world’s longest living people:

​Eat a Plant-rich Diet
Blue Zone residents eat a mostly plant-based diet that includes plenty of fruits, vegetables, beans, nuts, and whole grains. Animal foods aren’t avoided – they eat smaller portions of meat a handful of times per month.
 
You don’t have to become a strict vegetarian or vegan, but it’s important to eat a variety of plant foods daily - they contain fiber, vitamins, minerals, and powerful antioxidants that help decrease inflammation and protect you from chronic disease, like heart disease, diabetes, and cancer.
 
A simple rule of thumb is to fill half your plate with vegetables at every meal. Yep, every meal!

Include Healthy Fats
Eat heart healthy unsaturated and omega-3 fats in the form of olive oil, nuts, and fish.
 
Getting enough omega-3’s helps decrease disease-causing inflammation and keeps your heart and brain healthy.
 
Eating enough fat also keeps you feeling fuller longer, which can help prevent overeating that leads to weight gain - bonus!

Stop Eating Before You Feel 100% Full
Avoid the clean plate club. Eating slowly chewing your food thoroughly gives your brain and stomach time to register that it’s had enough to eat.
 
Blue Zone communities avoid overeating and eating beyond feelings of fullness, which again, can help prevent weight gain.

Drink Red Wine
Enjoying a glass of red wine a day increases your antioxidant intake, which is thought to decrease inflammation and help prevent heart disease.
 
Of course, moderation is key. Four ounces of wine is considered a glass and drinking more than that is associated with negative health effects.

Move Your Body Throughout the Day
​Have you heard the phrase “sitting is the new smoking”? As in, it’s not good for your health to sit for extended periods of time.
 
Lack of physical activity and prolonged sitting is linked to weight gain, obesity, and increased mortality. Be sure to look for opportunities to add movement into your regular routines.
 
You might try:

• Stretching while you watch tv
• Take an after dinner evening walk
• Park farther away from your destination
• Choose stairs over elevators
• Take standing and stretching breaks at work
• Use a stand-up workstation, and fidget while you work (or dance!)

 
The world’s longest living people live active lives that include daily physical activities, like gardening, walking, and manual tasks.
 


RECIPE
 
Mediterranean Bean Salad
Ingredients

• 2 15-oz cans of beans, drained and rinsed (use black beans, cannellini beans, kidney beans or chickpeas/garbanzo beans)
• 1 english cucumber, chopped with skin on
• 1 bell pepper, diced
• 1 small red onion, diced
• 1 cup cherry tomato, halved
• 1 cup kalamata olives, roughly chopped
• ¼ cup virgin olive oil (= longevity oil!)
• ¼ cup red wine vinegar
• 2 whole cloves of garlic, minced
• 1 tsp dried oregano or 2 tsp fresh herb
• salt and pepper to taste

 
Preparation
 
1. Combine beans, cucumber, pepper, onion, tomatoes, and olives in a large bowl.
2. In a small bowl or sealed jar with a lid, whisk or shake together olive oil, vinegar, garlic, oregano, and salt and pepper.
3. Toss salad with dressing and enjoy at room temperature or refrigerate unused portions.
 


REFERENCES
 
Power 9: Reverse Engineering Longevity
 
Why People in “Blue Zones” Live Longer Than the Rest of the World
 
13 Habits Linked to a Long Life (Backed by Science)

Exercise. It can improve your health on all levels. We’re not just talking about being fitter and stronger. We’re talking about overall health and longevity.
 
Regular exercise improves your heart health, brain health, muscle and bone health, diabetes, and arthritis. Beyond those, it also reduces stress, boosts moods, increases your energy, and can improve your sleep. And exercise prevents death from any cause (“all cause mortality”).
 
Convinced yet?
 
The benefits of exercise come from improving blood flow, and reducing inflammation and blood sugar levels. They come from moving your muscles (including your heart muscle) and pulling on your bones.
 
You don’t need to go overboard on exercise to get these amazing health results. As little as 30 minutes of moderate activity 5 days/week is enough.
 
And you don’t have to do a particular kind of exercise. All four types of exercise have health benefits. They are:

• Endurance (brisk walking, jogging, yard work, dancing, aerobics, cycling, swimming)
• Strength (climbing stairs, carrying groceries, lifting weights, using a resistance band or your body weight, Pilates)
• Balance (standing on one foot, Tai Chi)
• Flexibility (stretching, yoga)

 
Don't forget, all exercise counts, even if it's not doing a sport or in a gym. Weekend hikes, walking to the store and doing household chores also count towards your weekly exercise goal.
 
Let me take a minute to prove to you how healthy exercise really is. Here are a few key points.
 
Exercise for heart health
 
Exercise reduced cardiac mortality by 31% in middle aged men who previously had a heart attack.
 
Regular exercise reduces blood pressure in people with hypertension (high blood pressure).
 
Exercise for brain health
 
Exercise can improve physical function and quality of life in people with Parkinson’s disease. It also reduces changes in the brain associated with Alzheimer’s disease.
 
Exercise improved mental functions by increasing brain-derived neurotrophic factor (BDNF). BDNF is involved in learning and memory. It also increases the size of the part of the brain for memory and learning (the "hippocampus"); this was shown mostly with aerobic exercise.
 
Exercise for muscle and bone health
 
Regular physical activity can help maintain strong muscles and bones; this is particularly true for strength exercises. As we age, we naturally start to lose muscle mass and bone density. So, to prevent osteoporosis, exercise regularly.
 
PRO TIP: And don’t forget that balance exercises and Tai Chi can help prevent falls.
 
Exercise for diabetes
 
People with diabetes who exercise have better insulin sensitivity and HbA1C values (the marker of glycemic control).
 
Exercise does this because by contracting your muscles, you’re fueling them with sugar in your blood. This helps to manage blood sugar levels better than without exercise.
 
Conclusion
 
These are just the tip of the iceberg when it comes to the health benefits of exercise.  By doing just 30 minutes 5 days/week, you can vastly improve your health. Since there are different benefits for different types, try mixing up what you do throughout the week. You don’t even need an “official” workout. Walking to the grocery store or doing household chores can count too.
 
If you’re just starting, then pick something you enjoy, get some accountability (exercise tracker or a buddy), and start.
 
What’s your favorite exercise and how often do you do it?
 
Recipe (exercise recovery): Coconut Water Refresher
 
Serves 2
 
1 cup coconut water
2 cups watermelon
½ tsp lime juice
1 dash salt
1 cup ice
2 tbsp chia seeds (optional)
 
Instructions
 
Blend the first four ingredients until well mixed. Add ice and pulse until ice is crushed.
 
Pour into glasses or water bottle and add chia seeds. Shake/stir before drinking.
 
Serve & enjoy!
 
Tip: The chia seeds add extra fiber, protein, and omega-3s.
 
References:
 
https://www.youtube.com/watch?v=SFBBjynBpSw&t=3s
 
http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
 
https://authoritynutrition.com/10-benefits-of-exercise/
 
https://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/Fracture/prevent_falls_ff.asp
 
http://www.health.harvard.edu/healthbeat/exercise-is-good-for-diabetes
 
https://authoritynutrition.com/15-ways-to-lower-blood-sugar/
 
http://www.precisionnutrition.com/healthy-movement
 
https://www.nia.nih.gov/health/exercise-physical-activity
​