How Does Exercising Boost Your Energy

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How Does Exercising Boost Your Energy

 10 Ways to Increase Energy

Many runners say that one of the main reasons they don't run as frequently as they'd like is a lack of energy. Chronic fatigue can derail even the most diligent efforts to maintain a consistent running program. After all, who has the motivation to get out the door and push their bodies when they are exhausted?

However, you may experience exasperating fatigue not only before your run, but also during it. Some runners abandon their workouts before reaching their target mileage or perform at a subpar pace due to a lack of energy. And post-run exhaustion can be so severe that it affects your motivation to go out the next day.

So, how do you boost your energy so that you want to hit the road more frequently? Simple lifestyle changes can have a significant impact. You may already be practicing some of these healthy habits, but if you can add a few more, you may find that you gain a spring in your step, which will help your running program.


Regular exercise is essential.

Ironically, regular exercise can boost your energy levels, making you more motivated to run. Running, walking, and other forms of cardiovascular exercise stimulate the release of powerful feel-good hormones such as endorphins. These hormones contribute to increased energy even hours later.

If you're feeling sluggish and unsure about going for a run later in the day, consider going for an energy-boosting walk first. Even a 30-minute run can be beneficial.

If you're still tired, try a different type of exercise for the day. If you don't have the energy to run, that doesn't mean you shouldn't exercise. Jump on an elliptical at the gym, swim a few laps at your local pool, or get some fresh air on a brisk hike in a nearby park.


Proper Warm-Up

When your body is not properly prepared for exercise, it feels more exhausting. Furthermore, if your muscles aren't warmed up, you put yourself at risk of injury.

Runners use a variety of warm-ups before their workouts. However, a general rule of thumb is that you should do a low-intensity version of your workout activity for about five minutes before beginning a higher-intensity activity.

If you run at a moderate to fast pace, you could begin your workout with a slow jog. After five minutes, you may want to take a break and do some running drills (butt kicks, long strides, or skips) to increase the range of motion in your joints. After 2 to 3 minutes of drills, you should be ready for a more intense workout.

Start your workout with a fast-paced walk if your running pace is closer to a jog. This will help to warm up your muscles and raise your heart rate in preparation for more strenuous activity


Get Enough Sleep

A good night's sleep is your body's most natural and efficient method of rejuvenation. While everyone's sleep needs vary, 7 to 8 hours per night is a good starting point.

If you have trouble falling asleep at night, practice good sleep hygiene. Try to stick to the same healthy rituals every night so your body develops the habit of tuning out and slowing down.

For example, you could turn off your phone and other electronic distractions an hour before bed. To relax your body, you could read or take a shower. To create a quiet space, some people remove the television (along with the phone charger) from their bedroom. Additionally, cooling your sleeping environment may be beneficial.

You will most likely feel more rested and energized throughout the day once you establish a healthy sleep routine.

Hydration, Hydration

Your energy levels plummet when you are dehydrated. In fact, performance suffers as a result.

Researchers summarized the effects of dehydration on physical performance in a published report on hydration and health. They concluded that even mild dehydration will result in a decrease in performance due to decreased endurance, increased fatigue, an inability to regulate body temperature, decreased motivation, and increased perceived effort.

So, what is the most effective way to avoid these problems? Hydrate throughout the day rather than just before and after exercise. However, the study authors who conducted the above-mentioned research note that water intake recommendations are extremely complex and vary greatly.

As a result, the National Academies' Institute of Medicine advises following your thirst. It does, however, recommend 3.7 liters (15 cups) for the average adult male and 2.7 liters (11 cups) for the average adult female.

According to a study published in the International Journal of Sports Nutrition and Exercise Metabolism, runners should try to limit fluid loss to no more than 2% to 2% of  when running in hot conditions, it's important to keep track of your overall body mass.

Remember that you can hydrate not only by drinking water, but also by eating water-containing foods like fruits and vegetables.


Alter Your Diet

A healthy, well-balanced diet will provide your body with the energy it requires to perform daily tasks and exercise. As a runner, you should pay attention to your macronutrient intake.


Protein

Every meal should include a lean protein such as chicken, turkey, fish, or low-fat dairy. High-protein foods will help you avoid feeling hungry and depleted of energy between meals.


Carbohydrates that are Smart

Carbohydrates from healthy sources are your body's preferred energy source. When possible, choose whole grains over refined grains.

They have more fiber, take longer to digest, and provide more energy than simple carbs. Consume as many fresh fruits and green leafy vegetables as possible.


Fats That Are Beneficial

Fat can and should be included in a healthy, well-balanced diet. However, not all fats are ideal.

To improve heart health, the Academy of Nutrition and Dietetics recommends choosing poly- or monounsaturated fats (from plant-based oils, nuts, seeds, and avocado) over saturated fats (from meat and full-fat dairy products) whenever possible.

According to the American Heart Association, replacing saturated fat with polyunsaturated fat can reduce the risk of cardiovascular disease by up to 30%. It can also lower the risk of premature death.

Avoid sugary snacks, which provide a quick burst of energy followed by an energy slump. These empty calorie foods also increase caloric intake while providing no nutritional value to your body.

Iron Deficiency Anemia is fairly common, especially in female athletes who have heavy periods. Anemia causes fatigue and poor performance.  If you frequently feel tired for no apparent reason, have your iron levels checked with a blood test.

To help prevent anemia, include red meat or iron-rich alternatives (dark-meat chicken or turkey, salmon, tuna) in your diet, as well as iron-fortified cereal.

  • It's also important to get enough vitamin C in your diet because it aids iron absorption.
  • So, at every meal, try to include vitamin C-rich fruits and vegetables like oranges, tomatoes, berries, and broccoli.
  • Reduce Your Alcohol Consumption
  • Drinking alcohol, especially too much of it, can cause fatigue in a variety of ways.
  • For starters, alcohol disrupts sleep.


9 While a glass of wine or a beer before bed 

may help you fall asleep faster, it is less likely to keep you asleep. As a result, when you wake up, you are exhausted. Alcohol is also a diuretic. That is, it reduces your body's water content and can lead to dehydration. As previously stated, dehydration can result in not only fatigue but also decreased athletic performance.

Finally, alcohol contains empty calories. When consumed in excess, these calories can lead to an increase in body weight.

According to the Centers for Disease Control, moderate drinking is defined as one drink per day for women and two drinks per day for men. As a runner, you may find that drinking less alcohol allows you to perform better and feel more energized.


Caffeine should be avoided.

While most of us rely on coffee or caffeinated soda to give us energy, they can have the opposite effect.

Avoid caffeine as much as possible, or limit yourself to one cup of coffee or other caffeinated beverage per day. Caffeine can make you feel weak or jittery if you consume too much of it. Dehydration is also a result of it (along with alcohol, it is a diuretic)

Caffeine should be avoided in the evening, as it can make it difficult to fall asleep or disrupt your sleep during the night.


Stress Reduction

Anxiety and stress can sap a lot of energy. Make an effort to incorporate relaxing activities, such as reading or listening to music, into your daily routine to combat stress.

Aromatherapy is another option. Relaxing with lavender or another relaxing scent can help to calm your nerves and reduce stress. 

And, if you need a quick energy boost, some scents, such as peppermint, citrus, or ginger, have an energizing effect. To feel more alert, light a candle or spray a perfume infused with these scents.


Experiment with Something New

Getting stuck in a rut can sap your energy. Change things up by trying new foods, exercising, and seeking out new experiences to keep you alert and awake.

If your current schedule isn't working, you can try running at a different time of day. For example, if you usually run after work at the end of the day but find yourself skipping workouts because you are tired, try running first thing in the morning.

Many runners discover that if they start their day with a healthy activity, they have more energy to devote to other activities later in the day.

Too many responsibilities first thing in the morning? Pack a gym bag and sneak away for a quick run at lunchtime. Breaking up the day with exercise can help reduce stress and make the day pass more quickly.

Maintaining Your Joints

If you take care of the joints that allow you to move throughout the day, your body will feel more agile and energetic. Yoga and Pilates help to increase the range of motion in your joints, making you feel more flexible.

These activities are especially beneficial for runners, who typically exercise in the sagittal plane (this is the plane of movement that involves flexing the legs forward and extending them behind you). Moving in different planes of motion benefits your joints.

Also, try to avoid sitting at your desk for long periods of time. Sitting at a desk all day is bound to make you feel bored and sluggish, and your joints will become stiff.

Try moving around every hour to stay alert and keep your body healthy, even if it's just to get a glass of water or look out the window.


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