Exercise your way to more energy and a better mood

Feeling energized one day and totally unmotivated the next? It’s common to experience fluctuations in energy levels.

Our sleep hygiene, eating habits, sun exposure and stress levels play a huge role on how (de)energized we feel.¹ Female+ sex hormones like estrogen and progesterone that undergo regular shifts are also a huge factor.²

Keeping our energy levels consistent, however, is important for our quality of life as well as feeling productive through the day. Good news is that adding exercise and outdoor fun to our routine can help strengthen our vitality and overall well-being.

How does it work

Exercise ensures that oxygen and vital nutrients efficiently circulate around the body.³

It contributes to cellular changes, which includes the production of mitochondria in muscle cells. Mitochondria behave as cell powerhouses, converting glucose and oxygen into fuel, ultimately increasing our energy supply.

Our body also releases several types of neurotransmitters when we engage in physical activity.

For example, endorphins, called the body’s natural painkillers, help prevent muscles from feeling pain.⁴

Endocannabinoids, mood-improving neuromodulators, promote short-term psychoactive effects such as reduced anxiety and feelings of calm.⁵

The “feel-good” neurotransmitter, dopamine, contributes to motivation, reward and pleasure.⁶

Meanwhile, serotonin, another neurotransmitter released during exercise, regulates mood and sleep, promoting relaxation.⁷

In a nutshell, these neurotransmitters team up to give us that feel-good factor after working out, leaving us more focused, energized and content.

Impact of exercise on hormones

Physical activity plays a vital role in regulating glucose levels and preventing sudden spikes and crashes in energy levels. By stabilizing blood sugar, exercise or even moderate activity like walking helps maintain steady energy throughout the day and reduces the risk of fatigue.⁸

Physical activity has also been shown to elevate levels of muscle-maintaining hormones, such as testosterone and growth hormone. These hormones support maintaining muscle mass and strength, which are essential for sustained energy and vitality.⁹

The feel-good factor for the mind

Regular exercise offers benefits beyond fortifying only the body’s health. Studies have consistently shown that physical activity is associated with improved memory and attention as well.¹⁰

Exercise has also been found to reduce symptoms of anxiety and depression, promoting better mental health.¹¹ It’s a good opportunity for distraction and diversion from negative thoughts and worries. This may offer a mental break and allows the mind to recharge.

Finding the sweet spot

For sustaining optimal energy through exercise, you should consider your age, gender, fitness level and overall health. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

Aerobic exercise refers to activities that require oxygen to fuel your muscles over an extended period. They increase your heart rate and breathing, delivering oxygen to your muscles and improving cardiovascular health.

Consider brisk walking, jogging, cycling, swimming, dancing and aerobics classes. These activities are typically performed at a moderate intensity and can be sustained for an extended duration without causing undue fatigue.

However, don’t forget strength training — try to target all major muscle groups at least twice a week. Anaerobic exercises involve short bursts of intense physical activity that don’t rely on oxygen for energy, but tap into stored energy sources within your muscles.¹³

These exercises are characterized by high intensity and brief duration, often pushing your muscles to their limits. They include sprinting, weightlifting, high-intensity interval training (HIIT) and circuit training.

The power of the great outdoors

The exposure to natural sunlight plays a key role in regulating circadian rhythms, which govern our body’s sleep-wake cycle. By signaling wakefulness and alertness, sunlight helps suppress the production of melatonin, the hormone responsible for making us feel sleepy, while increasing levels of serotonin, which are associated with feelings of well-being and attentiveness.

Meanwhile, sunlight stimulates the production of vitamin D in our bodies, which is essential for maintaining healthy bones and muscles.¹⁴ Ensuring adequate sunlight exposure can contribute to higher energy levels and overall vitality.¹⁵

Spending time in nature has also been shown to reduce stress.¹⁶ The sights, sounds and smells of the natural environment can serve as a powerful distraction from everyday stressors, leaving us feeling refreshed and revitalized.

Research even shows that activities like hiking in natural settings lead to lower heart rates, decreased anxiety and improved mood compared to urban environments. Being surrounded by nature can also enhance cognition and creativity by restoring attention circuits and promoting a sense of well-being.¹⁷

To wrap it up, getting regular exercise is key to feeling happier and more energetic. It’s not just about getting fit; it’s also about boosting your mood and staying sharp. So, find a workout you love, get outside and enjoy the perks of staying active. It’s a simple but powerful way to keep your energy up and to live your best life!

REFERENCES

1. https://www.health.com/mind-body/your-energy-levels
2. https://www.yourfertility.org.au/energy-levels-metabolism-understanding-your-menstrual-cycle-can-be-key-achieving-exercise-goals
3. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
4. https://my.clevelandclinic.org/health/body/23040-endorphins
5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
6. https://www.verywellhealth.com/dopamine-5086831
7. https://www.health.harvard.edu/mind-and-mood/serotonin-the-natural-mood-booster
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846677/
9. https://www.healthline.com/nutrition/balance-hormones#exercise
10. https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
11. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
12. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
13. https://www.healthline.com/health/fitness-exercise/anaerobic-exercise
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997
16. https://www.sciencedirect.com/science/article/abs/pii/S0272494405801847
17. https://www.sciencedirect.com/science/article/abs/pii/S0169204615000286