Average Joe Fitness Blog

Is Pole Dancing The Latest Fitness Craze?

2008-08-22T21:19:00.002-04:00

Pole dancing used to be associated with strippers and nightclubs. Since supermodel Kate Moss appeared in the “White Stripes” racy music video, pole dancing has become the latest fitness craze for woman of all ages and backgrounds.

At fitness centers, gyms and homes around the country, pole dancing is helping women get fit and feel better about themselves. There are even removable poles women can purchase and install in their own homes to show off their new found skills. However, pole dancing is more about fitness than personal sex appeal. The challenging pole positions build muscles and strength while the dancing aspect provides a great cardiovascular workout.

The popularity of pole dancing has soared, with instructional classes offered everywhere from California to the Bible Belt. Woman as young as 16 to as old as 70 are pole dancing to reach their fitness goals. Students must perform a series of stretches before pole dancing to avoid possible injury. Much like any other fitness routine, pole dancers need to warm up, cool down and exercise a reasonable amount of caution when trying out new moves.

When fitness is fun, you tend to do it more often. Many woman are reaching their fitness goals with pole dancing because they really enjoy themselves.

Exercise Errors To Avoid

2008-08-11T13:59:00.002-04:00

Exercising everyday is the best way to attain overall good health and fitness. Fitting exercise into your busy day can be a challenge. Make the most of your workout time by avoiding exercise errors that can do more harm than good.

1. Always warm up before exercising and cool down afterwards. This protects your heart and muscles from possible injury.

2. Exercise takes time to achieve results. Just as you did not gain weight overnight, you will not become fit in a week. You need to exercise regularly to see and feel results.

3. Lose weight slowly. Your goal is to lose 1-2 pounds every week for healthy, long term results. Engage in exhilarating workouts rather than exhausting routines that discourage you.

4. Be consistent with your efforts. Even if you decide you only have time to exercise 10 minutes everyday, stick with the program. When you put off exercise to work overtime or handle personal issues, you lose fitness ground you worked so hard for.

5. Fitness can be fun. If you don't like the gym or workout DVDs, go bicycling, hiking, play basketball or take a yoga class. When you enjoy exercise, you will make time to do it.

By avoiding basic exercise errors and remaining consistent in your efforts, you will be more fit and healthy everyday.

Working Out On A Dime

2008-08-03T22:50:00.002-04:00

If you don't have lots of money and time for expensive workouts, you can still be fit and healthy. Get fit with affordable tools including workout books, DVDs, hand weights, resistance bands, a yoga mat and a Swiss ball.

For just a few bucks, you can get your own workout routine started. Establish a daily workout based on a book or DVD with some upbeat music. In just a few weeks, you will feel better and look more attractive.

To diversify your workouts, add other affordable physical activities to your daily routine including:

hiking or walking, which simply requires a good pair of walking shoes;
running...all you need are durable sneakers;
bicycling requires a bike so shop around for deals at garage sales or online second hand resources like eBay;
basketball is a fun way to get fit and all you need are sneakers and a ball to play at your local court;
and bowling, dancing and other physical activities on the weekends. Burn calories instead of packing on pounds like drinking or snacking in front of the television.

You don't need to join a gym or buy workout equipment for hundreds of dollars to look your best. Even on a budget, you can find easy ways to get fit and have a great time doing it.

The Power of Probiotics

2008-07-23T22:27:00.000-04:00

Optimum fitness involves healthy eating, regular exercise and stress reduction everyday. Another way to boost your overall health is with the power of probiotics, friendly bacteria that minimize the growth of harmful bacteria for a healthier digestive system.

Because your digestive system distributes nutrients throughout your body, keeping it healthy is a top priority. The meaning of the word probiotics is pro life because of their many body benefits.

These useful bacteria can help improve digestive health, boost your immune system, protect against infection, reduce your cholesterol levels, promote urinary health and even lower the risk of developing certain types of cancer.

There are more than 400 types of friendly probiotic bacteria offering a variety of health benefits. Probiotics are usually found in dairy products such as yogurt, kefir, sweet acidophilus milk and milk with added probiotics.

A special fermenting process enhances the texture and flavor of dairy products containing probiotics. Choose yogurts and dairy items with live or active cultures to get your daily dose of probiotics for a healthier digestive system and improved overall fitness.

Summer Fitness Tips For Busy Parents

2008-07-16T07:06:00.002-04:00

Is your fitness routine disrupted now that your children are home for summer vacation? Do you find it impossible to escape to the gym for an hour now that your little ones are around?

Consider a few simple ways to add fitness to your family life:

go bicycling together as a family;
teach your little ones how to roller skate by teetering on skates again yourself;
go swimming at the local beach or pool and take swimming instructions if you don't know how...they are available for both children and adults on every level;
go on a nature hike/hunt in the park or backyard with a list of outdoor items to find;
take advantage of the summer season to visit farms and pick your own produce...you get exercise picking the produce and nutrients eating it;
schedule a walk around the block after dinner every night; or
simply play together by throwing a ball, tossing a Frisbee and running around.

Playing and enjoying casual sports together reduces stress, burns calories and gives your family a summer filled with happy memories.

Go Green to Get Lean

2008-07-02T22:51:00.002-04:00

Healthy habits and green lifestyles promote better bodies and a cleaner planet.

By going green, you can also become more fit. Consider these basic lifestyle changes to add years to your life and our planet.

Instead of driving to your local errands, walk or ride your bicycle. As gas prices soar, carbon emissions rise and waistlines expand, walking and biking (if possible) are a solution to all problems.
Frequent your local farmers and merchants rather than mass retailers for produce. Organic fruits and vegetables are healthier. When produce is grown locally, there is less transportation and gas used to get them to you and they are fresher.
Have a garden and grow your own produce. Save on groceries and get the freshest fruit and veggies around with no gas or transportation costs involved.
Take advantage of technology for meetings and conferences. Whenever possible, avoid those fattening lunch meetings and schedule a virtual meeting or conference call instead. With the time you save, take a lunch break and go walking.

Combine fitness with green efforts to improve yourself and the world around you.

Sleep Your Way To Better Fitness

2008-06-27T18:10:00.001-04:00

Can you really sleep your way to better fitness?

While a healthy diet and regular exercise are key to fitness success, you also need to get enough sleep to fuel your weight loss routine.

A lack of sleep causes impaired concentration, mimics the symptoms of impaired glucose intolerance which even leads to hypertension and diabetes. Your weight loss efforts are negatively effected when you lose sleep due to lack of energy to properly handle body processes.

Consider these ways to get enough sleep every night for improved overall fitness:

Make your bedroom an oasis where you do nothing but sleep. Eliminate the phone, television, computer and bills to make way for low lighting, soft bedding and calm music.
Don't eat heavy foods two to three hours before going to bed.
Avoid caffeine, nicotine and alcoholic beverages for at least three hours before bedtime.
Minimize stress with a warm bath or meditation to calm down before bed.
If you have ongoing trouble getting to sleep, visit your doctor to find out why.

Improve your body fitness with a good night's sleep every night.

Summer Vacations That Focus On Fitness

2008-06-18T18:30:00.003-04:00

Instead of choosing a summer vacation filled with laying around, drinking creamy concoctions and eating calorie-filled snacks, plan an adventurous getaway filled with fitness.

Consider these exciting options to look and feel great after your summer vacation:

Plan a camp trip and schedule walking tours and hikes of the scenic surrounding areas.
Stay in a waterfront destination where you can rent a boat for kayaking, rowing, white water rafting or sailing.
Go backpacking up a mountain to try real life rock climbing and catch picturesque vistas.
If your summer vacation isn't complete without the beach, plan snorkeling excursions, try surfing and go swimming.
Do something for someone else and volunteer your vacation time at a local organization.
Help build a house or assist someone with household chores to burn calories.

Instead of bringing home extra weight, you'll return from your summer vacation feeling fit and energized.

Exercising When The Heat Is On

2008-06-11T18:27:00.002-04:00

When the heat of the summer arrives, getting motivated to work out can be difficult.

Our bodies are used to being warmer than the environment. When that changes, our bodies naturally perspire to cool off. If we perspire too much, it can lead to dehydration.

So how can you keep exercising to stay fit when the heat is on?

Consider the following ways to keep working out during the warmest weather:

- exercise during the coolest times of day, such as the early morning and late evening;
- drink plenty of water before, during and after exercise;
- slow down your pace so you don't overexert yourself in the heat;
- drink water before exercising rather than beverages with caffeine that can accelerate dehydration;
- wear light weight fabrics in light colors that won't hold heat;
- avoid exercising in the direct sunlight;
- consider swimming as a warm weather exercise;
- if possible, workout in an air conditioned room; and
- always make wise decisions about the type of exercise you do based on the heat index, humidity level and the way you feel that day.

By modifying your workout and making a few minor changes, you can stay fit in the heat.

The Mathematics of Fitness

2008-06-03T08:39:00.002-04:00

To get fit, you need to master simple mathematical concepts.

Losing weight involves creating a calorie deficit to shed those unwanted pounds. Let's get started with a bit of basic information.

A pound of fat equals about 3,500 calories. To lose 1 pound of fat, you need to eliminate 3,500 calories from your dietary intake. So how do you get rid of those calories?

While millions of claims say you can lose weight with miracle potions and techniques, there are only three ways to get weight off and keep it off.

Eat less calories every day than you burn off. Our bodies burn off calories just by performing basic life functions. Physical activity burns off additional calories. Eat fewer calories for a slimmer physique.
Boost your physical activity to burn off more calories. Exercising is a great way to get rid of pounds. If you burn off an extra 500 calories everyday by engaging in physical activity, in a week you will lose 1 pound.
Eat fewer calories and exercise. A combination of exercise and lowering your calorie intake is a recipe for fitness success. For example, you can reduce your food intake by 300 calories daily and workout to burn off another 200 calories. After a week, you will lose 1 pound because of the 500 additional calories you got rid of every day.

A variety of factors affect weight loss along the way and consistency is a key element to achieve long-lasting results. With patience and endurance, you will achieve your weight loss goals sooner than you think!

Staying Fit At Summer Barbecues

2008-05-28T22:24:00.002-04:00

This past weekend kicked off a series of summer barbecues tempting us with their irresistible aroma. But you don't have to avoid summer barbecues to stay fit.

Making healthy choices keeps you in shape throughout the entire summer season.

Here are a handful of suggestions:

Choose veggie burgers or turkey burgers instead of beef burgers and skip the cheese. Add healthier options to flavor your burger, such as lettuce, onions and tomatoes.
Bratwurst and kielbasa on the grill smell delicious but pack on the pounds. Opt for beef or turkey frankfurters instead.
Put your burger or hot dog on a whole wheat bun instead of a regular one to add nutrients.
Avoid the potato chips and potato salad and snack on baked beans, raw vegetables, salsa and pretzels instead.
Steer clear of alcohol, soda and lemonade. It is healthier to refresh yourself with water to replenish essential water lost while perspiring. Add a touch of lemon for flavor.
You don't have to skip dessert. Instead of downing that slice of pie, have fresh fruit, a dash of whipped cream and a small slice of angel food cake.

Don't skip those unforgettable summer barbecues with friends and family. Make healthy eating choices and enjoy yourself!

Fitness Facts To Muscle Up To

2008-05-22T13:26:00.003-04:00

Strength training is an essential part of every health and fitness routine.

Consider the following before you get started:

Prior to beginning a strength training program, make sure it is alright with your doctor.
Warm up for at least 5 to 10 minutes before each strength training workout to avoid straining your muscles.
Form is more important than weight, especially for beginners, so use lighter weights and focus on your form when starting out whether you are using free weights or a weight machine.
Cooling down is also essential to avoid muscle cramps and should be done for 5 to 10 minutes after every strength training workout.
Make sure to drink plenty of water before, during and after your fitness routine.
After you develop a regular fitness routine, vary it slightly every couple of months to stay interested and keep your muscles guessing.

With a bit of preparation and knowledge, you can make the most of your strength training workouts without getting injured.

Is Portion Distortion Ruining Your Fitness Picture?

2008-05-13T21:37:00.003-04:00

If your fitness routine isn't delivering the desired results, portion distortion may be the culprit. Even healthy foods in excess will pack on pounds.

Eating too much of a good thing can cause you to gain weight or remain stagnant in your fitness goals.

Portion sizes in restaurants have grown over the past twenty-five years and we wind up doing the same thing in our own homes.

To lose more weight, you need to cut down portion sizes.

Consider these ways to proportion your portions for better fitness:

When you dine out, eat half the serving and have the other half wrapped to go for another meal.
Instead of ordering a meal at a restaurant, order an appetizer as your main course.
If you must go to a fast food restaurant, never super size your value meal and avoid fried foods.
Use smaller plates at home to encourage smaller portions.
Remember you can have leftovers at home, too, by saving extra food in sealed containers.
Follow directions on the package carefully and consider serving sizes so you only have one.

By taking control of your portion sizes, you improve your fitness picture for optimum health.

Exercise and Water 101

2008-05-02T06:50:00.003-04:00

Exercise and water are outstanding fitness companions.

Exercising takes a lot of water from our bodies and we need to replenish it while we exercise. In fact, the average person perspires one quart of water during an hour of vigorous exercising.

Before you exercise, drink a cup of water so your muscles do not get dehydrated. Your muscles depend on hydration for movement and they don't work as well without water, minimizing the productivity of your fitness routine.

When you start your workout, drink water often. Try to have a cup of water every 15 to 20 minutes during your workout. Carry a water bottle or take a quick break to grab a cup of water but make sure you remain hydrated while you workout.

After you exercise, continue to replenish the water in your body by drinking another 2 cups in the next 2 hours.

Drinking more water before, during and after makes your fitness routine more productive and prevents muscle cramping. Water is also a natural antioxidant that flushes toxins out of your system to maximize your feeling of fitness.

Is Eating An Emotional Experience?

2008-04-27T21:03:00.004-04:00

Do you find eating is an emotional experience for you?

If you ever woke up on the sofa with an empty bag of chips next to you and no memory of how you wound up there, you've fallen victim to emotional eating.

According to leading nutritional experts, about 75 percent of overeating is caused by emotion. In other words, we are getting far too comfortable with comfort foods.

Most emotional eating starts with the desire to relieve stress. Instead of snacking, figure out the reasons for your anxiety and find new skills to combat your issues.

To overcome your emotions at the moment, you can:

Eliminate chips and chocolate from your cabinets and stock up on healthier snacks such as applesauce, bananas and whole wheat toast.
Exercising is one of the best ways to relieve stress and stay fit. Take a walk, shoot a few hoops, jog around the block or do calisthenics and cardio to get past your emotions.
Keep a journal tracking your progress, highlighting your achievements and reinforcing your goals.
Instead of eating to relieve stress, talk to someone you trust or visit online forums for advice.

When you take control of your emotions, you are also taking care of your overall fitness and well-being.

Does Your Diet Need Anger Management?

2008-04-24T21:06:00.003-04:00

Slow traffic on overcrowded roads. Co-workers who refuse to carry their weight. Family members who won't pick up after themselves.

There are countless reasons for the rage that swells up within us, calling upon our anger management skills to squelch our impatience. Is dieting another issue that makes you frustrated?

Your anxiety about dieting may be holding you back from achieving the healthy, attractive body you really want.

Consider these easy ways to get rid of dieting rage:

Enjoy the healthy journey without constantly worrying how many pounds you lost. After all, it's a lifestyle change you are trying to achieve first, and the pounds will then melt off naturally.
Crash diets put you on the fast track to dieting frustration and failure. Slow and steady wins the race and helps you reach your dieting goals without grief.
Have someone join you for the dieting experience. Jog with a neighbor, tally calories with your best friend, walk your dog everyday or join an online forum to find a fitness friend.
Be patient with yourself and the world around you. Life constantly presents changing circumstances that may cause you to stop and restart your diet. Go with the flow and you will always return to the right path.

If dietary distress is holding you back from losing the weight you want, de-stress so you can enjoy your fitness routine instead of dreading it.

How To Bike Your Way To Fitness

2008-04-20T20:39:00.003-04:00

When you were a child, you probably spent plenty of time getting around on
your trusty bicycle.

After you got your first car, your bike fell to the wayside. Now it's collecting dust in the back of the garage, if you still have it at all.

Now that the warmer weather is here, drag out your old bike or find yourself a new one so you can return to the fun outdoor activity that kept you fit as kid.

Benefits of bicycling for fitness include:

A change of scenery rather than sitting on a stationery bike at home;
Fresh air and sunshine with beneficial vitamin D;
Aerobic activity for better heart health and circulation;
Improved overall fitness including well-toned leg muscles; and
Local transportation so you save on gas and protect the environment.

To get started, all you need is a stable bicycle, a helmet and sturdy sneakers. And do a few simple stretches before you ride to limber up your muscles.

Returning to one of your favorite childhood pastimes is an enjoyable way to achieve your fitness goals.

Find A Fitness Friend to Reach Your Goals

2008-04-17T22:21:00.002-04:00

The reason many people join an overpriced gym or fitness class is to be around others who share their goals.

But you don't need to join an expensive gym or schedule your life around a class to find like-minded people looking to get fit. People everywhere want to get in shape, creating countless opportunities to find a fitness friend.

Talk to your neighbors, co-workers, friends and family members about getting in shape. Mention fitness to the local grocer, your hairdresser and the mail carrier. Participate in online fitness forums.

You are certain to find a fitness friend to keep you inspired, often in the most unlikely place.

The ideal fitness friend:

Will have similar goals;
Has a compatible schedule so you can touch base about your progress or workout together;
Will be enthused about getting fit; and
Wants to be your cheerleader and seeks inspiration from you.

When you share your fitness goals with someone else, you have another person to answer to about your progress. This type of friendship can mean a fitter, healthier future for the both of you.

Does What You Drink Jeopardize Your Fitness Efforts?

2008-04-13T22:32:00.004-04:00

If you are exercising daily and eating well-balanced meals but still not losing all the weight you want, consider your beverage choices.

What you drink could be packing on quiet pounds and jeopardizing your fitness goals.

Consider some of the unhealthy beverages you may wind up sipping at some point during the day:

Soda has empty calories and even diet soda may have caffeine that works as a diuretic, dehydrating your body;
Coffee also has caffeine and adding sugar or milk will add calories;
Whole milk contains essential nutrients but also has the highest fat content; and
Alcohol causes dehydration, possible liver damage, minimizes absorption of essential nutrients and even interferes with the way fat is metabolized in your body.

There are, however, healthy beverage choices that support your fitness efforts:

Green tea is a preferred choice over coffee because it's an antioxidant with lower caffeine;
Tomato juice is an antioxidant with vitamins and minerals with a fun spicy flavor;
Skim milk contains all the essential nutrients that whole milk has without all the fat; and
Water hydrates your body, flushes out toxins from your system and has no calories naturally.

To boost your fitness routine, make sure you include healthy beverages on your everyday menu.

Can You Lose Weight By Eating Breakfast?

2008-04-10T07:06:00.002-04:00

If you rush out the door and skip breakfast, you're not alone. Though you may think it's no big deal, eating breakfast will actually help you lose weight and stay healthy.

By eating a simple meal in the morning, you enjoy health benefits including:

burning more calories throughout your day;
revving up your metabolism in the morning to burn the most calories and fuel everything you do; and
increasing your leptin output, the hormone that naturally suppresses your appetite.

Avoid convenience foods for breakfast, such as bagels, white bread or cereals with sugar.

Instead, choose from foods such as whole wheat bread, yogurt, high fiber cereal with milk, a banana, a smoothie, blueberries, a bran muffin and other healthy choices for breakfast.

You will enjoy increased energy throughout your day and burn the most calories.

When grabbing a quick breakfast everyday, you'll see the difference in your health and fitness levels. Instead of running out the door hungry, wake up 15 minutes early and eat breakfast so you can boost your weight loss efforts.

How To Keep The Weight Off Now That You're Fit

2008-04-07T06:47:00.002-04:00

After a lot of hard work, you finally reached your goal weight. Is it time to celebrate with a rich dessert? You may want to reconsider.

While self deprivation is never suggested, you have to change your habits to successfully lose weight.

Getting rid of old habits should be a lifestyle change, not a temporary state of mind.

Unfortunately, almost ninety percent of people who lose weight struggle with keeping it off.

You can beat those odds by maintaining your new lifestyle - remember:

there are healthy snacks that are equally tasty without all the fat;
you worked hard to achieve your goals and don't want to step back; and
if you do indulge, will that pull an emotional trigger that sends you back to unhealthy eating habits?

More ways to maintain your new weight and lifestyle include having a fitness buddy and setting new challenges for yourself.

Sometimes people feel lost after they lose weight. Having a fitness buddy keeps you active and thinking about weight loss.

Setting new challenges, such as running a marathon or learning how to play golf, makes fitness fun and rewarding.

By keeping a healthy perspective, you can stay fit and happy for the rest of your life.

Can Plastic Surgery Erase Unhealthy Habits?

2008-04-03T07:48:00.001-04:00

Plastic surgery procedures to get rid of excess fat, including gastric bypass surgery and liposuction, continue to grow in popularity.

When people realize they are carrying thirty, fifty or one hundred extra pounds, it can seem overwhelming to lose the weight.

While plastic surgery can improve your appearance and give you a major kick start if you are obese, there is no substitute for healthy eating and exercise.

In fact, once patients have healed from gastric bypass surgery or liposuction, cosmetic surgeons encourage them to eat a well-balanced diet and engage in regular exercise to maintain their new shape.

If a patient continue to overeat and fails to exercise, they will still gain weight and negate the effects of the plastic surgery procedure.

The key to looking and feeling your best is to eat plenty of healthy foods and exercise at least three times weekly.

A diet rich in fruits, vegetables, whole grains, lean meat, fish and dairy will give you more energy and endurance. Avoid fatty foods, sugary snacks and alcohol to stay trim. And work out regularly to relieve stress and look fit.

While plastic surgery may offer a partial solution for the obese, there is no replacement for healthy habits. Additionally, there are many risks involved with plastic surgery including infections and even death.

The bottom line is you need listen to the advice you got as a child from your parents and teachers -- eat right and exercise for good health!

10 Ways To Get Trim For The Summer

2008-03-31T06:27:00.003-04:00

Has your New Year's resolution to lose weight gone by the wayside?

You can get back on track with these 10 easy ways to shed pounds before swimsuit season:

1. Drink lots of water. Drinking 6-8 glasses of water daily flushes out toxins, moves your system and helps you lose weight.

2. Exercise every day for at least ten minutes. Ten minutes is definitely better than nothing. It may start with just ten minutes, but before you know it you will be doing more.

3. Eat breakfast. You need breakfast every morning to get your energy for the day and avoid snacking later.

4. Keep a food diary. Even if you're not pleased with your entries, it is a learning experience that will help you develop better eating habits over time.

5. Take time to play. Besides regular exercise, move your body by going walking, biking, gardening or any other physical activity that makes you feel relaxed and happy.

6. Get a fitness friend. Whether your weight loss buddy is a neighbor or an online forum member, have someone you "check in" with to keep you inspired.

7. Pump up the jam. That's right, turn on some music you love and move around for awhile -- it feels good in so many ways!

8. Bust a move. Make yourself move more by taking stairs instead of the elevator, walking to the corner store or parking in the furthest spot in the parking lot rather than the closest.

9. Slow down. Eat more slowly to enjoy your food more so you don't need quantity rather than quality.

10. Eat just one piece of fruit. Instead of grabbing chips or cookies, eat a piece of fruit. By doing this just once daily, you will start a habit that is sure to grow over time.

With a few easy lifestyle changes, you are on your way to better fitness and a slimmer summer body.

5 Signs of A Diet Scam

2008-03-27T07:17:00.002-04:00

When you are trying to lose weight and hit a stumbling block, there are always commercials to tempt you with false claims.

Hoping to lure you with lofty statements at your lowest point, diet companies take your money and you wind up more frustrated than ever.

If you are looking for the ideal nutritional plan to reach your goals beware of the following five phrases:

You can eat whatever you want and still lose weight. If you could eat whatever you want and be slim, would there be so many overweight people in the world?
Lose all the weight you want without diet or exercise. Losing weight involves a lifestyle change that includes regular exercise and well-balanced eating and there is no substitute.
Pounds will melt away when you use this pill, potion or patch. Magic potions only exist in fairy tales, not the diet industry. Magically, they get your money and you get scammed.
You can shed unwanted pounds forever. Keeping weight off involves ongoing discipline to choose healthy foods and engage in exercise. Statements or potions won't keep those pounds from coming back.
This product is endorsed by doctors and celebrities. Find out the credentials of the physicians endorsing products or whether they are a paid investor. Celebrities are also paid to provide convincing testimonials that may have little factual basis.

Remember, if a diet plan sounds too good to be true than it probably is.

Stick to tried and true methods that include healthy foods, exercise and plenty of water to achieve your fitness goals.

Exercise To Relieve Fatigue

2008-03-25T06:18:00.002-04:00

Are you fatigued by the middle of the day? Do you grope for a cup of coffee or sweet treat to keep going?

You're not alone, but the best way to increase your energy is to engage in exercise rather than indulging in bad habits.

A University of Georgia study showed sedentary people can decrease their fatigue by 65 percent and boost their energy by 20 percent by doing low intensity exercise regularly.

Exercise works directly on the central nervous system by improving circulation and oxygen flow to your organs.

The lead author of the study, Tim Puetz, stated, "Too often we believe that a quick workout will leave us worn out – especially when we are feeling fatigued. However, we have shown that regular exercise can actually go a long way in increasing feelings of energy. Exercise traditionally has been associated with physical health, but we are quickly learning that exercise has a more holistic effect on the human body and includes effects on psychological health."

Stress can also cause us to feel exhausted, and exercise relieves tension. If you are feeling tired or anxious, you may simply need to get up and go – exercise, that is!