Physical activity not only increases blood circulation, providing oxygen to the brain, but also stimulates the production of endorphins, a hormone that helps create a feeling of excitement and reduces fatigue and stress, according to the health website Medical News Today (UK).
Deep breathing and yoga are gentle exercises that are very suitable for people who are feeling physically tired.
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Therefore, instead of lying down and resting passively when tired, people can try some of the following simple, gentle but effective exercises:
Walking gently reduces fatigue
Walking is a simple yet effective exercise when you are feeling tired. A study published in the US National Library of Medicine Pubmed shows that walking improves blood circulation, helping oxygen to be transported better to organs and tissues, thereby reducing the feeling of fatigue.
When walking, the body also secretes the hormones serotonin and dopamine, helping to make the mood more positive and comfortable. Practitioners do not need to walk fast or for too long, just about 10-15 minutes of walking outdoors, breathing fresh air is enough to help stay awake and reduce fatigue. In addition, exposure to sunlight while walking also stimulates the production of vitamin D, supporting bone health and the immune system.
Practice deep breathing
When we are tired, our breathing is often rapid and shallow, leading to a lack of oxygen to the brain, making us feel even more tired and lethargic. Deep breathing exercises can help to overcome this by helping you increase the amount of oxygen in your body and reduce nervous tension.
A simple breathing technique is to inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle about 5-10 times.
Gentle Yoga
Yoga is one of the most effective ways to balance your body and mind. When you feel tired, gentle yoga movements such as child's pose, forward bend or bridge pose help stretch your muscles, reduce stress and increase blood circulation.
A 2018 study in the journal Frontiers in Psychiatry found that yoga reduced fatigue in adults, especially those with chronic stress or sleep deprivation.
Stretching
Stretching is one of the simplest and quickest ways to reduce fatigue, especially if you sit for long hours. When you stretch, your blood vessels dilate, blood circulation improves, helping your body and brain get enough oxygen, thereby reducing fatigue, according to Medical News Today .
Source: https://thanhnien.vn/co-the-met-moi-dau-la-nhung-bai-tap-tot-nhat-18525052717511538.htm
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