3 Energy-Boosting Exercises to Fight Fatigue

3 mins to read

An exercise session really can do wonders for boosting your energy. Learn these three energy-boosting workouts for when you are feeling low.

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It may seem counterintuitive to suggest exercise as a solution for when you feel tired, and when you may be falling asleep in front of your computer. However, an exercise session really can do wonders for boosting your energy. And it doesn’t have to be high intensity either. For example, one University of Georgia study found that sedentary people can increase their energy levels by 20 per cent and decrease their fatigue by 65 per cent by engaging in regular, low intensity exercise. In the study, surprisingly, the group that took part in low intensity exercise had a greater reduction in fatigue levels than the moderate-intensity group.

An exercise session makes a better alternative to a caffeinated coffee or an energy drink, especially if it’s an afternoon slump you are trying to slay. The exercise session doesn’t need to be long, either. Harvard University reports that even a short bout of any cardiovascular exercise can help someone wake up, speed up mental processes, and enhance memory storage and retrieval.

The science behind the energy boosting benefits of exercise

According to Harvard University, during exercise, the body produces more mitochondria inside the muscle cells. Mitochondria generate energy to power the cells. They create this energy from the glucose from the food we eat. They also create oxygen from the air we breathe. More mitochondria increases your body's energy supply. During exercise, the lungs bring oxygen into the body to provide energy. The heart pumps the oxygen to the muscles that are doing the exercise. This further supports the mitochondria's energy production and allows the body to use energy more efficiently. The higher brain dopamine levels that are released during exercise can help elevate mood. However, if you are trying to get to sleep, avoid exercising within 90 minutes of bedtime, which can make it harder for you to fall asleep.

Here are three easily accessible exercises you can do to lift yourself up when you are feeling like you are about to nod off.

Walking

Putting one foot in front of the other and going for a walk increases your heart rate, which improves blood flow. The endorphins released during a walk can help boost energy levels. When walking, the breathing rate increases, which means oxygen is delivered faster through the bloodstream; another way it provides energy and a mood boost. Research, such as the University of Georgia study, shows that as little as 20 minutes of low-to-moderate aerobic activity can help sedentary people feel more energised.

Stretching

You may have experienced feeling re-energised both physically and mentally after a yoga session. The reason behind this is that stretching increases blood flow to muscles and keeps oxygen flowing to your muscles to release muscle tension and delay the onset of muscle fatigue. In addition, as the Australian Institute of Fitness reports, as blood flow increases during stretching, it also delivers more oxygen to the brain so that your mind feels revived and more alert. Finally, the act of stretching can serve as a relaxing and mindfulness exercise to relieve stress and tension, which can contribute to fatigue.

During stretching, you can focus on the body's sensations, which can provide a mental break from the daily grind of work and home life. It also is an opportunity to connect with the body, helping one to slow down and focus on the effects of stretching on the body. Yoga is one form of stretching that is very popular for these benefits. It provides the opportunity for the body to go through a sequence of stretches, allowing the chance to be more present with the body, often syncing the breath with each movement, which can encourage slowing down the breath, activating the parasympathetic nervous system, the body’s relaxation response. Just like walking, stretching helps stimulate the release of endorphins, the body’s natural feel-good hormones. These contribute to improved mood and better energy levels.

Strength training exercises

If you have ever heard the saying you need to expend energy to get energy, this is one of these examples. Strength training exercises are those that build strength, such as squats, push ups and lifting weights. According to the UC San Diego School of Medicine, endorphins flow more freely during and after strength training, which can cause a boost in energy and mood and even lead to better sleep. They can help to build greater stamina because as strength builds, you may not feel as tired as easily. Finally, exercising can lift your mood if you work out with someone else. In addition, your confidence may grow with each session you do, giving you more motivation to keep exercising. Tips for making the most of your energy boosting exercises These include:

Getting enough rest: According to Harvard University, sleep specialists believe that the deep sleep stage is the main one for renewal and repair. It is also thought to play the greatest role in energy, enhancing the body’s ability to make ATP, the body's energy molecule.
Ensuring you are properly nourished with healthy, nutritious foods and small meals eaten regularly. A big lunch, for instance, won’t do you any favours at the desk, making you feel sluggish and weighed down.
Opting for gentler exercises such as walking or yoga when you are very fatigued, as these can still be effective in providing an energy boost.
You could use caffeine to your advantage because, as a stimulant, caffeine can increase your energy level and help increase alertness, so it might be helpful to consume some before a workout.