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Forget the Nap! Fight Fatigue with a Walk
Drop those excuses to exercise. You can find new energy from the feet up.
You’ve just had lunch and are left wondering if you could sneak in a midday nap. But hold on—you can get just as powerful a wake-me-up with a walk. Plus, you’ll bypass the grogginess you might feel after even a short nap. Here’s the lowdown.
The Body Boost
Moderate intensity walking can help revive you by stimulating blood flow to the muscles you use. “During exercise, your metabolic rate rises, body temperature goes up, activity in the muscles increases, and your heart rate climbs,” says Mary Ann Rumplasch, an exercise physiologist and regional group fitness director for Plus One, in New York City. So you can:
Move and improve with oxygen. An increased heart rate may mean increased blood flow, which may increase oxygen flow. This oxygen affects all parts of your body, including your brain.
Productivity of the Mind
Walking doesn’t just get your blood pumping. On the mind side, it can help you:
De-stress. If you’re feeling the weight of everyday life, take heart: Walking can help you feel energized and can help relieve feelings of stress.
Stay focused to accomplish goals. Walking can help increase your productivity—and not just by keeping you awake. “When you feel energized, it’s easier to accomplish everyday tasks,” says Rumplasch.
Easing into It
It might seem like a catch-22: How can you make yourself get up and walk when you’re feeling so tired? First, be sure you check with your doctor before adding a walking plan to your day. Then:
Start small. Though you’ll want to strive for 30 minutes of moderate intensity walking daily, your goals can be modest at the start. “Begin with a five- or 10-minute walk every day for two weeks,” says Rumplasch, “then add five minutes to your walk for another two weeks, and so on.”
Attack after mealtime. It’s common to feel sluggish after meals, which makes moving right after meals such a good idea; it might even mean bypassing lethargy before it has a chance to set in. “A 10- to 15-minute walk right after lunch can reenergize your body,” says Rumplasch. Check with your doctor if you have a condition, such as diabetes, that could affect your exercise timing.
