See Below for: TIPS, IDEAS & SUGGESTIONS FOR ENERGY-BOOSTING EXERCISES
How to Start Exercising Again?
Are you a busy parent or a grandparent raising grandkids? Are you feeling overwhelmed and exhausted with the responsibilities of your everyday parental duties?
If so, you are most likely feeling a lack of energy throughout your day. You may find it difficult to get through the entire day of taking care of kids without thinking about taking a nap. I know I did!!
If this applies to you, completing just one of these 10 easy energy-boosting exercises can help you regain your energy and find the pep in your step again!
Finding Energy Increasing Exercises
My life and my energy changed drastically when my grandchildren moved in several years ago. I noticed I no longer had the energy I needed at the end of my day. For some tips see 7 IMPORTANT TIPS WHEN GRANDKIDS MOVE IN.
Honestly, I felt exhausted driving home from work and became anxious thinking about everything I needed to do to get through the rest of each night.
At the end of every day, after finishing my full-time job and picking the kids up from daycare, finding the endurance I needed to make dinner, help with homework, drive to extracurricular activities, bathe, and bedtime was difficult.
After many months of struggling to stay awake and alert throughout the day and evenings, I knew I needed to do more to gain energy. I realized the importance of finding motivation in myself to accomplish what needed to be done every day for my young grandkids.
Knowing the value and benefits of exercise, I was determined to establish a daily exercise routine to increase my energy levels. Understanding that exercise provides endorphins, a chemical in your body that makes you feel good, I was eager to get positive results.
I tried several different exercises daily but found these 10 energy-boosting exercises fit my timeframe and lifestyle better than other exercise options.
1. Breathing Exercises
Yes, we all know how to breathe and breath continuously to stay alive. But did you know you can do simple energy-boosting exercises through your breathing?
Breathing exercise includes focusing on your breathing technique. To boost energy, you need to pay attention to the speed of your breathing, along with the movement of breath in your abdomen and your chest.
If you need relaxation or you’re feeling anxious, consciously slow your breath down by breathing in through your nose and out through your mouth. Focus on breathing in through your chest and letting all the air out through your abdomen or diaphragm.
Noticing where your breath is coming from may be a new sensation but it will help you build air in your lungs and increase oxygen in your bloodstream.
Deep breathing through your diaphragm is easy to do and can have immediate results when feeling stressed or overwhelmed.
My favorite breathing exercise was taught to me years ago by my doctor. She advised I try it during stressful times or at night to help me sleep. It’s the 4-7-8 technique.
You may have heard of the breathing pattern with different counting timeframes, but I practice the 4-7-8 pattern.
Each number reflects a different breath along with a count. I inhale through my mouth for a count of 4 seconds, hold my breath for a count of 7 seconds and blow all my air out from my abdomen or diaphragm for a count of 8 seconds.
Then, I repeat the same pattern 3-5 times. This 4-7-8 breathing pattern helps me immediately feel relaxed. This type of breathing can also be an energy-boosting exercise to stimulate oxygen levels and keep your energy high throughout the day.
However, when you need to destress at bedtime this breathing exercise can also help you go to sleep faster. Focusing on repetitive breathing can stop your brain from feeling preoccupied with other thoughts.
So, number 1 of my energy-boosting exercise suggestions begins with breathing. Additionally, proper breathing will provide support for all other exercises on this list.
#1 Energy-Boosting Exercises is Breathing
2. Walking
Walking is one of the best energy-boosting exercises for people of all ages.
Taking a brisk or leisurely walk can stimulate and energize all the muscles in your body. Walking also helps balance breathing and is a perfect exercise for stamina building.
Simply taking a walk can reduce fatigue, increase energy levels and clear your mind. Other benefits of walking include improved circulation, better nightly sleep, and strengthening and building muscles.
Walking can lighten your mood and is proven to slow mental decline and decrease signs of memory loss, such as dementia and Alzheimer’s.
Happily, walking is readily available to most people. So, take advantage of the free opportunity to enjoy a good walk!
If the weather is harsh, indoor walking around a mall or at a local gym are a great walking option for energy-boosting exercises.
Realizing the considerable benefit walking provides, I think it’s time to grab a pair of sneakers and get walking!!
#2 Energy-Boosting Exercises is Walking!
3. Stretching/Yoga
Flexibility is essential as we age. Stretching the muscles in our body increases blood supply to our muscles and joints and allows oxygen to circulate throughout the body.
Stretching also helps muscles loosen and relax, making you feel less stressed. Additionally, stretching improves the range of motion in joints and reduces stiffness.
Stretched muscles can lower your risk of injury and improve your quality of activity and movement.
Yoga stretches focus on specific positions that provide mindful concentration and stretching movements. Yoga exercises also increase muscle strength and can tone the shape of your body.
Furthermore, yoga can provide balance exercises for seniors as well as cardio and circulatory health for everyone.
Stretching and yoga are one of the best morning exercises for energy for all parents and especially grandparents raising grandkids!
#3 Energy-Boosting Exercises is Stretching & Yoga
4. Arm Toning
Arm toning exercises are another great energy-boosting exercise. As we get older our upper body strength, including our arm muscles, becomes weaker.
Although we rely on those muscles for picking up young children, groceries, and more, our joints and muscles naturally dwindle with age. Building arm muscles will protect you from straining your back and protect you from hurting other muscles needed for lifting.
As a former gymnast, I recognize the importance of maintaining upper body strength to avoid injury. Lifting heavy objects, even a case of water can damage your back if you do not use the proper arm and shoulder muscles.
Working on toning your arms will benefit both the overall look of your arms and build the muscles necessary to pick up heavy objects safely.
Arm toning exercises can be done with weights or by using your own applied body pressure. Due to a past shoulder injury, I choose to use light weights, and compressions, such as a pillow or self-pressure.
Using a pillow for compressions along with light weights can help develop great arm strength and strong toned arms. Feeling strong builds self-confidence and contributes to boosting energy.
#4 Energy-Boosting Exercises is Arm Toning
5. Posture
Posture, or the upright position of your body when standing or sitting, is vitally important for many reasons. Keeping a strong posture is extremely beneficial for balance, as well as strong bones and joints.
As we age, many injuries are caused by falling. Typically, tripping and falling are due to a lack of balance. Simply bending down or reaching for something can throw off one’s balance.
However, balance can be practiced and strengthened with specific energy-boosting exercises. Those of us who may have had excellent balance in our youth may lose the ability to sustain strong balance throughout the years.
Therefore, learning to maintain a strong posture can help in keeping a steady balance throughout your life.
Maintaining a proper posture can also help avoid a curved spine and help reduce back and neck injuries. Good posture also allows additional lung capacity, which increases general energy quantities.
Knowing the benefits of good posture as an energy-boosting exercise is important.
To improve posture be sure to focus on adjusting your body positions while sitting and standing.
Maintaining a sturdy posture will result in additional energy and positive outcomes for your entire frame and body.
#5 Energy-Boosting Exercises is Posture
6. Dancing
One of my FAVORITE personal exercises or activities is dancing! I LOVE music and LOVE to move to the rhythm of any beat. I enjoy all types of music and all types of dancing.
The Oxford definition of dancing is: “the activity of dancing for pleasure or in order to entertain others”
For me, dancing is movement. There is no right or wrong way to move when you dance. Whether you move quickly to a fast beat or slowly to a smooth song, you are using various muscles throughout your body.
Dancing is an extremely dynamic energy-boosting exercise since the movements involve muscles throughout your body. In addition, dancing provides an opportunity to gain balance, better posture, and overall endurance.
Additionally, dancing can be very emotional and mentally therapeutic. Typically, music sparks our internal senses, which can trigger feelings of strength, positivity, and tranquility.
If you have not danced recently, I suggest you turn on some music and dance while you are cleaning, cooking, or hanging out. Don’t worry about what others think about your style of dancing. It’s all fun!
One of the best statements I’ve heard is, “Dance like no one is watching”. If you follow that advice, you will enjoy the movement of dancing and will continue to benefit from the energy-boosting exercise of dancing!!
#6 Energy-Boosting Exercises is Dancing
7. Lifting Weights
As we age our muscles begin to deteriorate and weaken. As parents and grandparents, we need to keep our muscles strong. We must have the strength and mobility to pick up our children when necessary.
Lifting weights is vitally important to maintain strength throughout our bodies. The weight doesn’t need to be extremely heavy. The purpose of lifting weights is to add resistance to muscles.
Meaning, that even lifting light weights will benefit your general muscle tone. Choosing a low weight, especially if you are a beginner to exercise, will help reduce the chance of injury or stress to your muscles.
Lifting weights is tremendously beneficial for building and sustaining strength in our legs, back, shoulders and arms. Therefore, lifting weights is an excellent energy-boosting exercise for everyone, especially parents and grandparents.
#7 Energy-Boosting Exercises is Lifting Weights
8. Climbing Stairs
Climbing stairs is also a very good exercise for building and strengthening leg muscles. However, it is very important to use good form and posture when you are ascending or descending a staircase.
If you struggle with balance, stair climbing may be challenging, even dangerous. Therefore, be sure to step your foot fully on each step when climbing up or down stairs.
Enduring balance on a staircase is more essential than the benefits of exercise, so please be mindful of each step when using stairs.
An additional energy-boosting exercise when climbing stairs is maintaining an upright posture and contracting your leg muscles as you climb.
Using these extra tips when climbing stairs will provide added support for your quest of building stamina through exercise.
#8 Energy-Boosting Exercises is Climbing Stairs
9. Biking
Biking, either outside on a moving bicycle, or inside on a stationary bike, has a variety of physical benefits. While bike riding uses your thigh muscles to move the pedals, it also builds strength in your knees and calves.
Also, bike riding requires focusing on breathing as well as a strong posture. Holding your body upright as you ride provides an additional workout for your arms, back, and shoulders.
If you ride a bike outside, the rush of wind and air in your face and body stimulates a sense of freedom.
I enjoy casual bike rides throughout the neighborhood. As I ride, I can pedal as hard or as slowly as I prefer or stop to chat with a neighbor to take a break.
Of course, as a safety measure, biking outdoors requires a stable helmet for head protection.
If you choose to ride a stationary bike you can choose settings on the machine that allow different speeds, inclines, or distances. Riding a stationary is always a great option in bad weather or if you do not own a bicycle.
Either a stationary bike or an outdoor bicycle offers excellent opportunities for energy-boosting exercises.
#9 Energy-Boosting Exercises is Biking
10. Swimming
Swimming is honestly the best energy-boosting exercise of all!! Swimming is a full-body workout. It also is an excellent workout for your cardiovascular system.
Since your body is submerged in water when swimming, you get a thorough workout without having any impact on your bones and joints.
Regardless of the type of swimming or strokes, you swim; your muscles get an excellent workout. Swimming also strengthens your heart and lungs.
Swimming is typically suggested to reduce pain and improve mobility after an injury and is very relaxing.
#10 Energy-Boosting Exercises is Swimming
What Helps Boost Your Energy?
Ultimately, if you are still wondering how to boost energy when tired, reduce fatigue and increase your ability to stay awake throughout the day, you need to try at least one of these 10 easy energy-boosting exercises.
Developing energy, vigor, and liveliness is truly easier than you think. Once you put the effort toward becoming a stronger you through exercise, your energy and stamina will come back faster than you imagined! Enjoy!
Equipment & Workout Supply Options
- BackEmbrace – Yoga equipment and apparel, health foods, and vitamins.
- Nike – Fitness & yoga equipment and apparel, a variety of sportswear and footwear for men, women, and children:
- Puma – Fitness equipment, fitness products & fitness services. Sportswear, healthy foods, vitamins, and a variety of cosmetics and skincare products.
- Champion – Sportswear, yoga equipment, and more:
- ASICS – Fitness equipment, fitness products & fitness services. Sportswear & footwear for men, women and children.
- LL Bean – Outdoor clothing, Sportswear, Fishing, Hunting, & Home Decor.
- American Eagle – For sportswear, swimwear & footwear.
- Zappos – For clothing & footwear options for men, women, and children.
This post may include affiliate links, which means I will receive a small commission if you purchase through my link, at no additional cost to you. For full disclosure read here.
TIPS, IDEAS & SUGGESTIONS FOR ENERGY-BOOSTING EXERCISES
- Don’t be too hard on yourself. Movement in all forms will help stimulate endorphins and boost energy levels.
- Have fun! Exercise does not need to be excruciating. Find something you enjoy doing and do that!
- Your best exercise for energy is anything you want it to be! These 10 energy-boosting exercises are my suggestions only. Do exercises that make you happy and feel good!
- Keep in mind, that practicing balance is one of the most important exercises now and in your future to avoid injury.
- Balance exercises for seniors are essential and THE MOST significant exercise to prevent injury and falls.
