Download Effects on Fatigue

Effects of Exercise on Fatigue and Stamina
The positive effects of long-term exercise on stamina (energy and strength that is
enduring) are well-documented in a number of healthy and patient populations. There
are even several studies which support the common observation that exercise has an
immediate effect on energy levels as well. The increase in energy we experience
following exercise is due to multiple mechanisms including physical/physiological and
psychological.
Regardless of the cause behind one’s fatigue, the accompanying symptoms may
include difficulty concentrating, irritability, poor rationalization, insomnia, apathy (lack of
interest), and weakness, all of which can be debilitating to the sufferer. Therefore, it is
important for each individual to find the right balance of amount, intensity and type of
exercise which results in a more energetic, productive and enjoyable life.
In a recent study following the effects of exercise on previously sedentary individuals,
fatigue could be decreased by up to 65% and improve energy levels by 20% by
participating in regular low-intensity exercise. Moderate-intensity exercise produced the
same 20% rise in energy levels but interestingly only changed the amount of fatigue by
49%. This suggests moderate-intensity exercise might be too much for people who are
already fatigued which might contribute to them not getting as great an improvement.
On the other hand, overexertion is one of the greatest exacerbators of fatigue. Intense
and exhaustive exercise has been shown to suppress immune agents and increase the
incidence of upper-respiratory tract infections. Finding balance is the key. Moderate
exercise has been associated with significant disease protection and is a
complementary treatment of many chronic diseases. The positive effects of long-term
exercise occur because physical training can induce several physiological, biochemical
and psychological adaptations. These modifications can include T cell proliferation,
cytokine production and antibody response to vaccination however the primary
mechanism behind these changes is yet to be understood.
The short-term effects of exercise are similar to ingesting caffeine. Our society certainly
enjoys its soda, coffee and energy drinks/supplements but exercise can have the same
impact in a healthier way. Some studies have documented improved fatigue through
exercise with a better result than even some stimulant medications used for the
treatment of attention deficit hyperactivity disorder and narcolepsy. This benefit of
exercise is seen across the board even in patients with cancer, various chronic
conditions and even autoimmune disorders. The types of exercise that helped decrease
fatigue in the studies included low-impact aerobics, brisk walking, cycling and jogging.
As with any change to your daily routine it is important for patients to consult their
physicians before beginning exercise to determine the best modes and levels of
intensity appropriate for each individual. Certainly experimenting with different types to
find what you enjoy most, remembering your tolerance for exercise may change day to
day, getting enough rest on a daily basis, maintaining a nutritionally balanced diet,
pacing yourself and keeping a log of your activities are all encouraged. Limiting your
intake of alcohol, caffeine and not smoking are also suggested. Remembering that the
mind and body are intimately connected and can readily influence each other is another
consideration.
For more information on this topic see the April/May 2011 issue of IGLiving Magazine
online at http://www.igliving.com.