Fierce Fitness: Energy and Exercise

We live in a society where people are looking for the next sports drink, energy bar or cup of coffee, but none of these items will give you the extra edge to get through the day. Don’t get me wrong, I love my coffee, but it may be that lacing up your runners getting out to a gym/studio and doing some physical activity every morning will provide that spark of energy that you are looking for.

Energy and Foods You Eat:

You need energy to enable growth, repair tissues, maintain body temperature and to fuel physical activity. Energy comes from water and foods rich in carbohydrates, protein and good fats.

To break it down more:

Carbohydrates: are the body’s preferred source of energy. Foods such as whole grains, buckwheat, quinoa and oats. Brown rice, beans, lentils and vegetables to name a few.
Protein: which is needed to maintain and rebuild tissues, such as muscles. Foods such as eggs, nuts (peanut butter), legumes, yogurt and cheese, to name a few.
Good fats: also provides energy. Foods such as sunflower seeds, pumpkin seeds, walnuts, salmon, trout and sardines to name a few.

Last but not least – Water: it is important to stay hydrated and replace water lost through exercise.

Having more of these foods increases your body’s energy supply and combined with exercise, they will allow your body to function better and to use your energy more efficiently.

Note: By making a few healthy choices each day as mentioned above, it is possible to dramatically boost your energy levels, reduce fatigue and increase motivation.

Stress Wreaks Havoc on Energy Levels:

You may be surprised that stress is one of the leading causes of low energy. In addition to interfering with sleeping patterns, prolonged stress leaves the body in a perpetual state of anxiety. Over time, this type of stress can lead to symptoms such as headaches, decreased immunity and a general lack of energy.

If you feel that stress has wreaked havoc on your energy levels, you should focus on finding ways to alleviate the stress and regain your energy. Simple techniques are mediation, yoga, relaxation therapy, or just going outside for a walk.

So Why is Energy Important for Exercise?

Regular exercise increases the blood flow to your body and improves your cardiovascular health and fitness. This, in turn, allows more blood and oxygen to get to the body, providing more energy. Thus in turn, your hormone testosterone and human growth hormones will increase your metabolism and give you more energy. All a mouth full, right? But all valid.

It is also important to ask yourself, “Why is my energy so low?” When there are causes such as those mentioned above, you may need to step back and make some lifestyle changes.

Exercise for More Energy:

Aerobic exercise will not only help you to stay healthy, but it may also give you more energy. Aerobic activity is any type of exercise which uses the large muscles in your arms, legs and hips and makes your heart and lungs work faster.

Good examples of aerobic exercise are swimming, cycling, rowing, jogging, cross country skiing, touch football and cardio classes. Doing these exercises on a regular basis will keep your energy for longer periods too.

A game of basketball, football, tennis, hiking, bike riding, kickboxing, a spin class or just going outside to the local park with your children are also great energy boosters.

Exercise has to be enjoyable and you need to like something, otherwise it is not going to work for you. The key is to find what you enjoy, stick with it and reap the ongoing benefits of a regular exercise routine.

A Quick Fix to Getting Energy Right Now:

Go outside into the sunlight. Light deprivation is one reason that people feel tired.
Go for a brisk walk. If you can’t get outside, take it around your house!
Listen to your favourite upbeat song on Spotify.
Talk to a friend who is full of energy – I know that this is me.
Clean. Yes, you may have a giggle, but it works.

How to Overcome Lack of Energy to Exercise:

It’s 3.00 pm and you’ve hit the wall. You can’t concentrate, you feel fidgety and all you want to do is raid the pantry cupboard (if you are working from home), or the snack machine (at work). But hold off on that chocolate fix. You need to establish why you’re lacking energy and learn to put more of a pep in your step. Yes, for a lot of people this can be a tough one.

Working with one of my clients on this topic, they were more than happy for me to share one of their lack of energy causes and what they did to correct this. It is minor, but the outcome changed my client’s perspective.

Lack of energy: For breakfast my client would eat a bagel or muffin as they sprinted out the door. My client would also drink up to five cups of coffee a go. Both of these examples are a no go. A carbohydrate-rich meal tastes great, but you will crash in a few hours. Sugar and starch will only boost your energy temporarily. Coffee will firstly keep you up all night and by the third cup, the caffeine stops working.

Boost your energy: My client decided to start the day with whole grains and/or lean protein, which take longer to convert into glucose and can sustain energy levels for longer periods. Coffee was reduced and in the end, my client slept much better at night.

Remember: It is best to eat regularly to maintain your energy levels throughout the day. A healthy plan of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Don’t forget to reduce the amount of high fat, high sugar and high salt foods. Don’t over eat, as large meals can drain your energy.

Festive season: We are told that the festive season is the most magical time of the year, and when we return from holidays in the new year, we are relaxed and full of energy. While on holiday, the important part is to find a balance between doing everything you love and getting the rest you need. You need to lead by example here and unplug!

Jo Lastro, Our Expert (Former)

A 1st-Degree Muay Thai Kickboxer and sole owner of Jo’s Fitness Studio. Muay Thai has made Jo stronger, more comfortable in her own skin, and taught her to have faith and trust in herself. She now hopes to inspire, and help others overcome their own obstacles by sharing her expertise in fitness.