Boost Your Energy Level With Exercise

Regular workouts can make a real difference in your energy level. Learn how to get the maximum benefits.

Feeling sluggish, tired, and sleepy? Just don't have any energy to do what you need to do? Skip the extra cups of java and hours of sleeping in, and head to the gym.

The benefits of exercise on energy level are twofold. Exercise boosts your body’s fitness level and also your mood, both of which contribute to overall health and well-being. This boost is a result of:

• An increase in endorphin levels. "Endorphins are our body's natural hormones that get released when we are doing something that requires a burst of energy — they are the things that make us perform, make us move,” says Dr. Gotlin. “Exercise tends to increase those levels."
• Better heart health. Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the day. When it's easier to do your daily activities, you'll have energy left over and not feel so tired at the end of the day.
• Improved sleep. Exercise also allows you to get a better night's rest; when you get quality sleep, you feel more refreshed during the day.
• Sharper focus. Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level.’

"The psychological part of exercise has been shown to directly correlate with energy levels: You feel better and feel more energy," says Gotlin.

Choosing an Energy-Boosting Workout

    Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina.

    Which are the best energy-boosting exercises? It's really up to you and what you like to do. "It's not going to work if you don't like it. It's got to be something that's enjoyable that serves the aerobic goal," says Gotlin.

    Pick something that you enjoy. Play a game of basketball, football, or tennis; go jogging or walking with a friend; or go for a bike ride. Take some time for yourself and rock out to music or watch a favorite TV show while you step away the miles on an elliptical or stair-climbing machine. Go for a hike, or take your kids to the park and play with them.

    You can also try aerobic classes — a kickboxing or other martial arts class, a spinning class, or any aerobic fitness class offered by a local gym.

The key is to find what you enjoy, stick with it, and reap the ongoing benefits of sticking to a regular aerobic workout routine.