Exercises to relieve physical and mental fatigue | Explaining the types and intensities that are effective for recovering from fatigue

Why is exercise effective in recovering from fatigue? The recommendation of active rest

The effectiveness of exercise in recovering from fatigue can be explained by the concept of "active rest."
This is a method of promoting recovery by deliberately engaging in light exercise, as opposed to "passive rest," which involves completely resting the body.
When exercise improves blood flow throughout the body, fatigue-causing substances such as lactic acid that have accumulated in the muscles are efficiently eliminated.

Moderate exercise also refreshes the body and mind and reduces stress.
In particular, for modern people who often spend long periods of time in the same position, active rest, which relieves muscle tension and improves blood circulation, is highly effective in relieving fatigue and stiffness.

[By cause] How to choose the right exercise for your fatigue

There are two types of fatigue: physical fatigue, which is the feeling of heaviness and fatigue caused by long hours of desk work, and mental fatigue, which is the feeling of depression caused by stress or worries.
Effective approaches vary depending on these causes.
The first step to efficient recovery is to determine which state your body is currently in and choose exercises that match the type of fatigue you are experiencing.

Light exercise for physical fatigue such as feeling tired or heavy

When you maintain the same posture for long periods of time while doing desk work or standing work, certain muscles become tense and stiff, causing poor blood circulation.
This is the main cause of physical fatigue, such as feeling sluggish or heavy.
For this type of peripheral fatigue, light exercise is suitable as it slowly loosens stiff muscles and improves blood circulation throughout the body.

In particular, stretching and light walking will help restore muscle flexibility and promote the elimination of fatigue-causing substances that have accumulated in the body.
By moving your body within your limits and improving blood flow, you can expect to relieve heaviness and fatigue.

Rhythmic exercise for mental fatigue caused by stress and depression

Mental fatigue caused by stress and worries is related to central fatigue, which is a decline in brain function.
To relieve this mental fatigue, rhythmic exercises that involve repeating a set rhythm, such as walking, light jogging, or cycling, are effective.
Rhythmic exercise promotes the secretion of serotonin, a neurotransmitter that is involved in mental stability.

Increasing serotonin improves mood and reduces anxiety.
It is also expected to have the effect of balancing the autonomic nervous system, which tends to become unbalanced, leading to a relaxed state of mind and body.

5 recommended exercises to relieve physical and mental fatigue

thoughtful
Here we will introduce five specific exercises that can be easily incorporated into your daily life and will help relieve physical and mental fatigue.
Many of these exercises do not require special equipment or space, so try out something that suits your lifestyle and physical condition and that you can start with without any difficulty.
Persistence is the key to recovery.

1. Walking: Exposure to sunlight promotes the secretion of serotonin

Walking is a typical aerobic exercise that anyone can easily start.
In particular, practicing it during the day while exposed to sunlight stimulates the secretion of serotonin, which has a calming effect on the mind.
Serotonin is also known as the "happiness hormone" and helps reduce stress and refresh your mood.

In addition, serotonin is a raw material for the production of melatonin, a hormone that promotes sleep at night, so walking during the day can also help improve the quality of your sleep.
To start with, aim for about 20 minutes, and make sure to walk rhythmically while enjoying the scenery.

② Stretching: loosen stiff muscles and improve blood circulation

Long hours of desk work or maintaining the same posture can cause muscles to stiffen and blood circulation to deteriorate, leading to physical discomfort such as stiff shoulders and back pain.
Stretching is very effective in gently lengthening these tight muscles and relieving tension.
Relaxing the muscles improves blood flow and promotes the elimination of fatigue-causing substances.

In particular, if you do it after a bath when your body is warm, your muscles will be easier to stretch, making it more effective.
While focusing on deep breathing, stretch each part of your body for 20 to 30 seconds as long as feels comfortable, to relieve stiffness throughout your body.

3. Yoga: Deep breathing to balance the autonomic nervous system

Yoga is a form of exercise that targets both the mind and body through a combination of specific poses and deep breathing techniques.
Gentle movements increase muscle flexibility and improve blood circulation.
At the same time, by focusing on deep breathing such as abdominal breathing, you can expect to have the effect of balancing your autonomic nervous system.

In particular, it suppresses the activity of the sympathetic nervous system, which tends to become dominant due to stress, and activates the parasympathetic nervous system, which relaxes the mind and body.
It is suitable for times of strong mental tension or fatigue.

4. Light jogging: A pleasant feeling of fatigue improves the quality of your sleep

Light jogging is a type of aerobic exercise that is slightly more intense than walking, and is highly effective for relieving stress and changing your mood.
The refreshing feeling and pleasant fatigue you feel after running will help induce natural sleep at night and improve the quality of your sleep.
The key is to maintain a pace that allows you to have a conversation, but not push yourself so hard that you run out of breath.

Providing moderate stimulation to the body promotes blood circulation, leading to a refreshed mind and body.
If you're not confident in your physical strength, one way to start is to alternate between slow jogging and walking.

5. Water walking: Move your whole body while reducing stress on your joints

Underwater walking is an exercise that can be safely undertaken by people who are not confident in their physical strength or who are concerned about their weight, as the buoyancy of water significantly reduces the strain on joints such as the knees and hips.
Walking while experiencing the resistance of water puts more strain on your muscles than walking on land, allowing you to train your entire body efficiently.
In addition, the massaging effect of the water pressure promotes blood circulation, which can also help relieve swelling and provide a relaxing effect.

It is a balanced exercise that aims to improve cardiopulmonary function and muscle strength while minimizing strain on the body.

Key points and precautions for exercise to improve fatigue recovery

When exercising to recover from fatigue, there are a few points to keep in mind to maximize the effect and avoid tiring your body out.
It is important to make appropriate decisions about the intensity and time of exercise, as well as what to do when you feel unwell.
After exercising, be sure to stretch and drink plenty of water to avoid feeling tired the next day.

Be mindful of a light intensity that doesn't make you out of breath.

If your goal is to recover from fatigue, it is most important to limit the intensity of your exercise to a level that does not make you out of breath or that allows you to continue while talking.
Intense exercise can overstimulate the sympathetic nervous system, putting additional stress on the body and potentially having the opposite effect.
Maintain a comfortable pace and communicate with your body to avoid a sudden increase in your heart rate.

Remember that the purpose is not to build strength, but to improve circulation and relax the mind and body.

The best time to exercise is in the evening when blood circulation is better.

The best time to exercise is in the evening.
The evening is the time of day when your body temperature is highest and your muscles are more flexible and mobile, reducing the risk of injury.

Additionally, light exercise during this time can help your core body temperature drop smoothly as you prepare for bedtime, which can lead to better quality sleep.
Exercising right before bedtime can stimulate the sympathetic nervous system and prevent you from falling asleep, so it's best to try to finish at least two to three hours before bedtime.

If you feel severe pain or unwell, take a rest.

Even if you are exercising to recover from fatigue, if your body is not in top condition, it is important to decide to take a break and not push yourself.
You should stop exercising, especially if you experience any obvious signs of illness, such as severe joint pain, dizziness, nausea, or fever.
Forcing yourself to move can worsen symptoms and delay recovery.

Active rest can be effective, but sometimes resting your body is the top priority, so be sure to listen to your body.

Frequently asked questions about exercise for relaxation

Here we will explain some common questions that many people have about exercise to relieve physical and mental fatigue.
Learn about frequency, duration, and what to do if you feel extra tired after exercising, so you can incorporate exercise into your daily self-care routine with peace of mind.

Q1. Should I continue exercising every day to recover from fatigue?

There is no need to force yourself to continue every day, and you can expect good results even if you do it 2-3 times a week.
The important thing is to make it a habit that fits into your own lifestyle, without feeling like it's an obligation and causing you stress.
Take a break on days when you're not feeling well, and aim to continue at a frequency that feels comfortable.

Q2. What is the most effective amount of time to exercise per session?

It is effective to start with about 20 minutes.
In particular, aerobic exercise for more than 20 minutes will have a greater effect on mental stability and fat burning.
However, if you can't find the time, even 5 to 10 minutes is effective in promoting blood circulation, so it's important to find a time that you can continue without straining yourself.

Q3. Is there anything I can do if I feel extra tired after exercising?

You may have exercised too hard or for too long.
After your workout, cool down with some light stretching and a warm bath to relax your muscles.
Be sure to get plenty of rest afterwards, and next time, try revising your exercise routine, such as reducing the intensity or duration.

Conclusion

In order to recover from physical and mental fatigue, it is effective to not only rest but also incorporate light exercise, known as "active rest."
Exercise improves blood circulation, helps expel fatigue-causing substances, and refreshes the mind and body.
It is important to choose exercises that suit the cause of your fatigue, such as stretching to loosen your muscles if you are physically tired, or rhythmic exercise such as walking to regulate your autonomic nervous system if you are mentally tired.

The key to maximizing your results is to continue at a comfortable pace with a reasonable intensity.