The Best Exercises to Boost Energy
…And Your Ideal Weekly Workout Mix!
Exercise is one of the most effective ways to enhance both physical and mental vitality. It improves cardiovascular health, boosts metabolism, and stimulates the release of endorphins, leaving you feeling energized and motivated.
When it comes to energy, if you are short on time strength/resistance training (lifting weights or pilates) and walking is always at the top of our list!
Strength Training: Boosting Metabolism and Stamina
Strength training, whether through weightlifting or bodyweight exercises, enhances metabolism by increasing muscle mass, which elevates resting metabolic rate (RMR). This leads to more sustained energy throughout the day. It also stimulates the release of myokines, proteins that improve energy metabolism and reduce inflammation. Pilates also qualifies as resistance training, toning muscles and enhancing core strength.
Yoga and Pilates: Energizing Mind and Body
Yoga and Pilates improve breathing, flexibility, and muscle tone. Yoga activates the parasympathetic nervous system, reducing cortisol and mental fatigue, while Pilates strengthens muscles, especially in the core and back. Both practices promote better posture, muscle endurance, and physical vitality.
Cardio: Enhancing Oxygen Delivery and Stamina
Aerobic exercises like running, cycling, and swimming improve cardiovascular efficiency and increase oxygen delivery to muscles, boosting stamina. They also enhance mitochondrial function, reducing fatigue and increasing energy.
HIIT: Quick Energy Boosts
HIIT involves intense bursts of activity followed by recovery, improving energy efficiency and metabolic conditioning. It stimulates growth hormones and adrenaline, providing a rapid energy boost. It’s important to limit HIIT to two sessions per week helps avoid excessive cortisol buildup, which can lead to stress and fatigue.
Walking: Low-Impact, High Reward
Walking, particularly in nature or in sunlight, boosts energy and reduces mental fatigue. It increases blood flow to the brain, improving cognitive function and focus. Spending time outdoors stimulates endorphins, elevating mood and replenishing energy stores.
Optimising Energy Through Exercise
Exercise improves how our bodies produce and use energy. It enhances circulation, mitochondrial function, and metabolic rate, while lowering stress hormones. Combining exercise with proper nutrition, hydration, and sleep creates a solid foundation for sustained energy.
Your Ideal Weekly Workout Schedule for Energy
An ideal balanced weekly workout schedule includes:
Cardio (1-2 times/week): Running, cycling, or swimming to boost stamina and cardiovascular health.
HIIT (1-2 times/week): Short, intense intervals to improve metabolic conditioning and energy.
Strength Training (2-3 times/week): Full-body workouts or weightlifting to build muscle and elevate metabolism.
Yoga/Pilates (2-3 times/week): For flexibility, strength, and stress relief.
Active Rest (2-3 times/week): Light walking or stretching to aid recovery and recharge energy.
Example Weekly Schedule:
Monday: HIIT or Cardio
Tuesday: Strength training (full body)
Wednesday: Pilates and walking
Thursday: Light cardio or walking
Friday: Strength training (upper or lower body)
Saturday: Pilates and/or walking
Sunday: Rest or light yoga
This schedule combines energy-boosting exercises with recovery, ensuring balanced energy throughout the week. If in doubt or this seems like a bit much (fair enough!), grab a mat and do some pilates at home and the next day, get those steps in walking outside.
