Best Exercises To Boost Your Energy Levels

It is very easy to feel drained in our modern world due to leading hectic lives. 

Our eyes often stare at smartphone screens, tv, and computer monitors. Our mind has constant simulation from phone notifications to noisy neighbors. 

Such persistent fatigue affects our daily lives and stress. But how can we overcome this burden and get our energy levels back? 

Exercise can boost your energy levels. 

The benefits of exercise and its value in maintaining good health are certainly something you have heard before, but they can form one of the pillars of your health and improve your general wellbeing.  [1]

Exercise is defined as any physical activity that enhances physical fitness through movement and engaging the muscle systems within the body. 

The simple act of moving can readily kick your metabolism into gear. But many people believe that exercise makes them more tired and will fatigue their muscles. So it can be quite reasonable to wonder how working out can make you less tired. 

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Does exercise boost energy?

Yes, exercise is vital to boost your energy levels. In addition, there is evidence that regular exercise can significantly improve physical and mental health through various mechanisms. 

Exercising improves breathing while increasing oxygen circulation inside your body. Moreover, the oxygen increase supports the mitochondria’s energy production which will make you feel more energized. [2]

Also, physical activity causes your body to release exercise-induced hormones like endorphins that make you feel good. These chemicals in the brain are like the body’s natural painkillers and mood elevators. For instance, people who run or jog frequently refer to this feeling as a runner’s high. 

In addition, physical exercise promotes a reduction in cortisol levels. Cortisol is produced by the adrenal glands, and it is often called the stress hormone. 

The levels of cortisol in our body follow a circadian rhythm. However, stress can cause an imbalance that affects physical and mental health. 

There is a slight increase in cortisol during exercise, which is critical to controlling and regulating energy metabolism and thus exercise performance capacity. Still, in the long term, these cortisol levels drop.  As a result, sleep will improve as cortisol levels at night will be lower. [3,4]

On the molecular level, the Mitochondria, the powerhouses of cells, create fuel out of glucose from the food you eat and oxygen from the air you breathe. That will give your body energy. 

In addition, regular exercise causes your body to have more Mitochondria inside your muscle cells. Therefore, you will have more energy supplies. 

Aerobic exercises are great for boosting energy levels. They increase the heart rate and the body’s use of oxygen, thus improving cardiovascular conditioning.

Think of brisk walking, jogging, swimming, skipping, running, or cycling. These activities typically increase breathing and heart rate.

Best exercises to do that will boost your energy levels

A study focused on partaking in some physical activity found that low-intensity exercise could reduce fatigue symptoms in most people. Therefore, more exercise equals a boost in energy and less fatigue.

It is no wonder that less fatigue was reported by those who were usually sedentary but took part in and completed an active physical regimen compared with their counterparts who do no exercise.

That first experience when exercising after being sedentary for a long time can be exhausting, but anyone will see that they will gain more energy from exercising over time. 

Consult your doctor or health care provider before you begin any exercise program to ensure that you are fit enough for regular exercise.  

The following activities can help boost energy levels:

Try Low-Intensity Workouts

They can also provide long-term results in improving energy levels and reducing fatigue. Often, it is easier on the joints and beginner-friendly. 

But it has a lower impact on aerobic activity. Thus, your heart is at around 40-50% of your maximum heart rate during low intensity. 

Examples of low-intensity exercises include yoga, brisk walks, Zumba, light cycling, swimming, climbing stairs, playing fun sports, and jogging. 

In addition, it can lower cholesterol, reduce blood pressure, and improve oxygen uptake.

exercise for aging muscles

Breathing exercises

Deep breathing exercises often involve inhaling quietly and slowly, allowing your abdomen to rise. Several videos online can show you how to do this exercise. 

Diaphragmatic breathing is a breathing exercise that helps strengthen your diaphragm and increase oxygen intake. It can improve blood flow, enhance immunity, and calm down anxiety. 

It works as a natural painkiller regulating critical bodily processes, increasing energy levels, improving sleep, and reducing inflammation. Breathing exercises form the basis for almost all meditation or relaxation techniques.

meditation for chronic pain

Balance exercises

It improves flexibility and posture. Unfortunately, loss of balance can be a side effect of cancer and its treatment. However, balance exercises can help you improve your function and mobility when doing other activities.

Regular stretching

This keeps your muscles and tendons healthy. It also improves blood circulation, maintaining a free flow of oxygenated blood to different body parts.  

In addition, such extension keeps the muscles flexible, and that flexibility helps support a range of motion in the joints. Otherwise, the muscles shorten and become tight, resulting in weakness and the inability to extend muscles or perform sustained exercise.

stretching for seniors

Dancing

Freeform dancing is fun, allowing you to enjoy an aerobic workout without stress. Also, you will naturally feel happier when you dance to a song you love, partly due to endorphin release and positive neurotransmitters emitting in your brain. 

In addition, it is guaranteed to improve circulation and make you feel more energetic compared to other options. 

What is the best time to work out?

The truth is there is technically no best time for a workout. It’s ultimately a personal decision. However, particular parts of the day might have advantages over another because of work and sleep schedules. 

Likewise, the time of day can influence how you feel when exercising. For instance, some say that you can develop consistency and feel better throughout the day if you exercise in the morning. Because it helps set the tone for the entire day, people are more likely to make better health decisions consciously. 

Consider your physical ability, how much free time you have, and what exercises you enjoy doing. Also, evaluate your individual preference and the pros and cons of working out during different parts of the day. Finally, see how the time of exercising affects your sleep-wake cycle and stamina.

So try to find out the time of day that easily fits your schedule and be consistent with it. Then, stay in the habit of making exercise part of your routine every day. Also, remember that having a variety of fitness activities may keep you from getting bored or burned out. 

Most importantly, learn to enjoy the workout rather than following a strict joyless regime. It is also essential to self-monitor your progress regularly by keeping workout records to keep yourself motivated. You can even find a fitness coach if needed. [5]

What should you do immediately after a workout?

Exercise improves general health, but there may be certain things to do after that will help your body recover quickly and stay fresh. 

Post-workout recovery is essential because it allows your body to slow down and recuperate. Giving your body the time needed to recover will ensure you maximize your efforts and reach your goals safely and effectively.

This is a list of some of the best things you should be doing post-workout:

Listen to your body

Be in tune with how your body feels. Each of us is different, so what might work for someone might not bring us the same results. Learn what works for your body post-workout through trial and error.

Hydrate

Your body loses fluids during exercises through sweating. Therefore drinking water after you exercise helps boost recovery. In addition, water supports all metabolic functions in the body.

bph-guidelines

Stretching

As mentioned before, stretching helps improve blood flow, preventing blood pooling up and cramps. It can help relax the muscles and tendons. 

During the recovery period, it can let the body slow down by allowing your heart rate to return to the regular rate and your nervous system to refocus.

Reduce inflammation

Any strenuous physical activity causes microscopic tears to your muscle fibers. A cold shower or an ice compress can help reduce inflammation if you have soreness. The sauna or massages can have a similar effect.

Eat protein

Your body needs proteins for muscle repair and strengthening. It will optimize recovery and reduce muscle soreness. 

Examples are fish, organic chicken, grass-fed beef, or organic tofu.

Other ways to naturally boost your energy

It’s natural to feel exhausted sometimes, but we should be careful what we rely on to boost energy levels. Unfortunately, there is little or no scientific evidence that specific energy boosters on the market work. 

However, besides exercising, there are other things you can do to enhance your natural energy levels naturally, which include:

  • Staying hydrated
  • Controlling stress
  • Lightening your workload
  • Avoiding smoking and limiting alcohol
  • Improving sleeping habits
  • Eating a balanced diet
  • Using caffeine to your advantage

Conclusion

Anyone can gain a boost in energy levels from exercise, no matter their fitness ability. However, it requires persistence and willingness. 

Regular and consistent physical activity keeps you fit, healthy and energetic. Remaining sedentary will make you tired. Whereas exercises like breathing exercises, stretching, and various low-intensity exercises will keep you energized.

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Sources

  1. Miko HC, Zillmann N, Ring-Dimitriou S, Dorner TE, Titze S, Bauer R. Auswirkungen von Bewegung auf die Gesundheit [Effects of Physical Activity on Health]. Gesundheitswesen. 2020. https://pubmed.ncbi.nlm.nih.gov/32984942/ 
  2. Ströhle A. (2009). Physical activity, exercise, depression and anxiety disorders. Journal of neural transmission (Vienna, Austria : 1996), 116(6), 777–784. https://pubmed.ncbi.nlm.nih.gov/18726137/ 
  3. Carek, P. J., Laibstain, S. E., & Carek, S. M. (2011). Exercise for the treatment of depression and anxiety. International journal of psychiatry in medicine, 41(1), 15–28. https://pubmed.ncbi.nlm.nih.gov/21495519/ 
  4. Beserra, A., Kameda, P., Deslandes, A. C., Schuch, F. B., Laks, J., & Moraes, H. S. (2018). Can physical exercise modulate cortisol level in subjects with depression? A systematic review and meta-analysis. Trends in psychiatry and psychotherapy, 40(4), 360–368. https://pubmed.ncbi.nlm.nih.gov/30570106/ 

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