The Best Morning Exercise for Long-Term Energy

Contrary to popular belief, exercise doesn’t make you tired; rather, it can give you the energy boost you need to kick off the morning. A morning workout can help increase your mental alertness and battle fatigue that makes it difficult to get away from the couch. When it comes to long-term energy for the day, not all workouts are the same.

  1. Eat First

    • No matter what exercise you choose to perform, you need to eat before you work out. The food you consume is broken down and turned into energy to help you perform the workout more efficiently. Consume a light snack, such as a fruit smoothie or peanut butter on brown bread, about 30 minutes before a workout. If you choose a heavier breakfast of about 400 to 500 calories, exercise about three hours after. Stay hydrated before and during your workout with water or a sports drink to avoid dehydration.

    Battling Fatigue

    • When exercising to keep your energy level up, aim to work out in a low to moderate intensity. This can include workouts such as brisk walking, Pilates and yoga. In 2008, researchers from the University of Georgia had participants perform 20 minutes of moderately intense exercise for three days a week while other participants did little or no exercise. The researchers found that the individuals who exercised experienced a 20 percent increase in energy levels when compared to those who didn’t.

    Look at Your Fitness Level

    • What constitutes moderate exercise depends on your fitness. As a guideline, the U.S. Department of Health and Human Services recommends that healthy people get at least 150 minutes of moderately intense aerobic exercise weekly. People with better aerobic fitness can perform up to 300 minutes or more of moderately intense cardio weekly or 40 minutes daily for long-term energy. A moderate exercise session should increase your blood flow and oxygen to the brain, which improves your alertness and energy levels. On the other hand, a workout that is too vigorous may leave you feeling fatigued or cause muscle soreness.

    Energizing Exercise

    • Your exercise intensity is a more decisive factor in how much energy you produce, rather than the type of workout. With that being said, slow and deliberate workouts such as tai chi and yoga can help you produce energy, according to WebMD. Dance workouts of any form may also induce energy and heighten your mood. Choose an exercise you enjoy, so that you can consistently work out every morning for better energy throughout the day.