Do you feel like your energy levels are perpetually too low to keep up with your daily activities? Exercise is an easy, natural way to provide your body with more energy. Exercise improves your circulation and oxygen intake, and increases the production of endorphins—all of which lead to greater and more sustained energy stocks. Here are a few simple exercise habits you can adopt to help boost your energy levels:
1. Get Moving Throughout the Day
The easiest way to get exercise into your day is to fit it into your daily routine. Many people underestimate how much exercise can be incorporated into one’s day without having to overburden themselves. Here are a few simple ways to get moving:
- Walk instead of taking the car or bus when possible
- Take the stairs instead of the elevator
- Take short breaks during the day to walk around the office
- Go for a walk in your lunch break
You don’t have to break a sweat in order to give your body an energy boost; even the slightest of movements, if done consistently, can add up to a significant gain.
2. Go For A Run
If you want to take a more active approach to energy-boosting exercise, go for a run. It is easily the most efficient way to get your body moving and can be done anywhere. Even a half hour jog can do wonders for your energy levels, giving you a surge of energy you can use throughout the rest of the day. The trick is to not underestimate what your body can handle—take it slow at first and gradually build up your endurance.
3. Do Yoga
Yoga is an incredibly versatile exercise to give you an energy boost; depending on the type of yoga you opt for, it can help you either relax, invigorate, or give you a sustained boost of energy. Yoga can provide a great jump start to your day and is easy to fit into your morning routine. Make sure to find the right balance of poses that help you wake up, energize, and motivate you throughout the day.
To achieve a real energy boost, incorporating exercise into your daily routine should become a habit. A few simple exercises can provide you with energy reserves to get through any day. All you need is a little bit of motivation and discipline to make this happen.
What are the best exercises to do to boost energy levels?
1. High intensity interval training (HIIT): HIIT involves alternating between periods of intense activity and periods of rest or low activity. This type of exercise can be great for boosting energy levels due to its ability to quickly raise the heart rate and create a surge of endorphins.
2. Strength training: Weight lifting and other forms of strength training can help to increase energy by stimulating the production of two hormones — testosterone and growth hormone — which can provide the body with an energy boost.
3. Cardio exercise: Any type of aerobic activity, such as jogging, swimming or cycling, can help to increase energy levels by increasing your heart rate and providing oxygen to the muscles.
4. Yoga: The relaxation exercises associated with yoga can help to reduce stress, improve sleep and boost energy levels.
5. Walking: This low-impact exercise can help to increase energy by improving circulation and raising the heart rate. Aim to get in at least 20 minutes of brisk walking daily.
What foods can I eat to boost energy levels?
1. Whole grains: Whole grains are packed with B vitamins and complex carbohydrates that fuel your body with a sustained, steady source of energy. Examples of whole grains include brown rice, quinoa, oats, barley, farro, and wheat berries.
2. Nuts and seeds: Nuts and seeds are a great source of energy-sustaining protein, magnesium, and healthy fats. Opt for raw and unsalted varieties such as almonds, walnuts, peanuts, and sunflower seeds.
3. Legumes: Legumes such as chickpeas, lentils, and beans are loaded with slow-release carbohydrates and plant-based protein that gives you an energy boost without the crash.
4. Fruits and vegetables: Fruits and vegetables are energeticall-energizing superfoods. Especially opt for spinach, broccoli, and avocados which are packed with B vitamins and minerals.
5. Eggs: Eggs are a great source of protein and healthy fats, making them a great energizing food.
6. Dairy products: Dairy products like yogurt, cottage cheese, and milk are great fermented foods for energy boosting probiotics.
7. Dark chocolate: Dark chocolate is a very energizing food, with healthy fats and cacao having invigorating effects.
What vitamins or minerals can I take to increase my energy levels?
Some of the vitamins and minerals that can help to increase energy levels are iron, magnesium, Vitamin C, folate, Vitamin B6, Vitamin B12, riboflavin, and thiamine. There are also herbs and supplements that can be beneficial such as ginseng, ashwagandha, maca root, and Rhodiola rosea. Of course, if you think you may be deficient in any of these vitamins or minerals it is important to consult with a healthcare provider before taking a supplement. Additionally, lifestyle factors such as proper sleep and nutrition can also help improve your energy levels.
