How to boost your energy

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It’s not unusual for energy to lag by the end of the day, but there are ways to boost your body and mind so you can last a little longer. While it might seem a big ask to get off that couch and get moving, we guarantee that including just 20 minutes of physical activity in your day will increase your energy level and have you smiling rather than scowling at the kids come dinner time. To help, we’ve suggested a few different workouts you can do socially or on your own to pique your interest. Remember, 20 minutes is all it takes for a more energetic you. By Kelly Baker.

As a health and fitness writer, I know I need to work out regularly, but some days I’m so exhausted that when a spare moment does come my way all I want to do is flop on the couch and watch TV.

It seems that’s where I’m going wrong – a recent study shows that what would really boost my energy levels (not to mention my flagging spirits) is a quick burst of exercise. The groundbreaking research, which was carried out by leading scientists at the University of Georgia in the US, is definitive – spend just 20 minutes working up a sweat and you will have more get-up-and-go, leaving you better able to tackle whatever your hectic day throws at you.

Even better, you needn’t push yourself to extremes to achieve this energy-boosting effect. The research found moderate exercise such as power walking or cycling was good enough. And just in case you were wondering, no, you don’t have to be in great shape to begin. The same study found exercise increased energy and reduced fatigue among everyone involved, including those battling cancer, diabetes, heart disease, chronic fatigue syndrome and depression.

It might seem staggering to some, but it comes as no surprise to personal trainer Scott Krywulycz of BodyBalance Consulting & Training (www.body-balance.com.au), who says he regularly witnesses his clients’ energy levels increasing from the moment they begin to exercise. “In the same way it takes money to make money, it takes energy
to make energy,” says Scott.

There’s also the fact exercise releases endorphins, the body’s natural feel-good chemicals, which work to boost our mood and spirits. Plus, when we exercise we sleep better, meaning we have more energy in the long term. Finally, 20 minutes of exercise can become dedicated ‘me time’, something the majority of us don’t get nearly enough of in today’s crazy, busy times. “Whether you’re at home with the kids, working or running a business, you need to take some time for you,” says Scott. “And working out can be a great way to do just that.”

Find your energy-boosting exercise program

When you’re tired it can be hard to get yourself moving, but you can do it. Once you do, you’ll feel considerably more energetic than before. Research shows that all you have to do is work out for 20 minutes two to three times a week and you will experience a major energy boost. Here are five great workouts to try. Give one a go today – who knows where it might lead?

Dancing: Ask any dancer and they’ll tell you there’s something about moving your body to music that is truly special. It’s an activity that always gives you a bit of bounce, no matter how exhausted you might be. In fact, US medical practice Mayo Clinic has declared dancing increases energy, improves strength, increases muscle tone and coordination, and, perhaps more importantly, reduces stress. Additionally, studies show dancing also lowers your risk of heart disease, decreases blood pressure and helps ward off osteoporosis. Thanks to its social nature, dancing also reduces depression and loneliness. So grab a friend or two and start twirling today – your body and your spirit will thank you for it.

Kickboxing: Cardio kickboxing classes are a mix of boxing, martial arts and aerobics. Unlike traditional kickboxing, there is no physical contact between competitors, however, there is plenty of kicking, punching and, in some classes, even a little shouting. All three are brilliant energisers. Kickboxing also burns major kilojoules and is a super effective muscle toner, particularly in the bottom and thigh area. Plus, it requires you to regularly brace your mid-section, which means you get a great core workout, leaving you with a trim waist and flat belly.If you’re new to working out, take your cardio kickbox class slowly – it’s a high-energy, full-body workout that is not for the faint-hearted.

Skipping: When it comes to serious health benefits, there’s nothing quite like skipping. According to the Australian Rope Skipping Association, jumping rope improves fitness, builds endurance and muscular strength, plus improves coordination, balance and flexibility. It even increases bone density, lessening your chances of developing osteoporosis in later life. More importantly, skipping is great fun. But if that’s not enough to get you to give it a try, then think about this: the average woman will burn a whopping 300 kilojoules during a 10-minute skipping session. That’s the equivalent of about four squares of dairy milk chocolate or a glass of champagne!

Hiking: Getting out and about in the great outdoors is a brilliant workout. For starters, walking among nature means you’re away from the stresses of daily life, so you have the opportunity to relax and recharge – often all that’s needed for an energy boost. There’s also the fact that unlike a stroll around the block, hiking bumpy natural terrain means you need to exert considerably more effort when walking. Accordingly, the more effort it takes to walk, the harder you’ll breathe; and the more oxygen you take in, the more energised you’ll feel. To find a hike near you, call your local council or visit www.atn.com.au and click ‘national parks’.

Cycling: If you want to feel truly exhilarated, hop on to a bike and enjoy the wind in your hair, says online trainer Dean Piazza. “Cycling is one of those sports that makes you feel good,” says Dean, who heads the fitness website www.getfit.com.au. It’s also a brilliant fat burner and a truly effective way to trim and tone your lower body. And it’s a sport that can be practised at any level. “You can pedal fast or slow, and as the bike supports your body weight, anybody can do it no matter what their level of fitness,” says Dean. To learn more, visit your local bike store – many hire bicycles as well as sell bikes.

Eating for energy

If you really want your energy levels to soar, then you need to watch what you eat. But forget about following a strict diet. In fact, if you want to throw back the covers and leap out of bed each morning, you need to tuck into plenty of food, on a regular basis.

Three healthy meals and two snacks daily is the way to go if you want to keep your internal engine humming, says Pam Stone, director of education and naturopath for health supplement company Blackmores.

The most important meal of all is breakfast. “Breakfast will trigger your metabolism and start you off on the right track,” says Pam.

Pam also recommends we include a portion of protein with each meal. This will help sustain blood sugar levels, enabling us to avoid energy slumps, she says. Great protein foods include chicken, meat, fish, eggs and dairy products.

To learn more about a healthy, energy-boosting diet, check out www.blackmores.com.au.

Words: Kelly Baker. Photography: Steven Chee. Hair & make-up: Kimberly Forbes. Styling: Nadene Duncan.