Prepared in collaboration with the editors of Harvard Publications and Anthony L. Komaroff, M. Regular exercise boosts your energy in multiple ways.

When you understand how, you will never again think of it as a tedious routine that some health nag wants you to do, but rather as a surefire energy enhancer that you can tap into at will.

For starters, when you engage your muscles in any type of exercise, more energy-producing mitochondria form in your muscle cells. Mitochrondria are the cellular powerhouses that convert glucose and fat into ATP, the molecule that cells use for energy.

So while exercise burns energy, it also enables muscle cells to produce more energy. But fueling your cells requires more than just glucose and fat.

Any type of regular exercise creates more capillaries, the tiny blood vessels that ferry oxygen to your cells. But aerobic exercise, by making you breathe the most deeply and increasing your heart rate the most, gets more oxygen circulating.

Exercise also affects levels of various hormones and chemical messengers. When you work out, your body releases epinephrine and norepinephrine.

In large amounts, these stress hormones cause the energy-draining fight-or-flight response, but in the modest amounts induced by exercise, they make you feel energized. Finally, regular aerobic exercise almost guarantees that you will sleep more soundly—a prerequisite for feeling refreshed.

Exercise is the only proven way to increase the amount of time you spend in deep sleep, the type that particularly restores your energy.

Exercise also increases the amount of time you spend in REM rapid eye movement sleep, the time during sleep when you dream most often and most vividly.

More time in REM sleep also restores your sense of energy, though not as much as deep sleep. How exercise improves both REM and deep sleep is unknown, although scientists suspect that it leads to the production of chemicals that affect alertness.

In a poll conducted for the National Sleep Foundation, people who exercised vigorously on a regular basis reported sleeping better than more sedentary people, even though both groups got about seven hours of sleep on weekday nights. Non-exercisers reported the least energy and the most sleepiness.

Picture your energy level as a rechargeable battery. You can plug it in and charge it up with exercise, or let it sit idle and watch the energy drain away. People who have a limb immobilized because of an injury or illness begin losing muscle cells within just six hours.

With weaker muscles, everything you ask your muscles to do requires more effort, leaving less energy for other activities. Sarcopenia, the gradual decrease in muscle tissue, starts earlier than you may realize—around age Lack of exercise also causes changes in your heart and lungs.

They become less efficient at oxygenating your blood and pumping that blood along with nutrients to all parts of your body. That in turn affects your energy level, most noticeably during periods of physical exertion. Compared with an active person, a sedentary person experiences more fatigue when carrying out a physically demanding task and has both a higher heart rate and lower oxygen consumption.

Inactivity also has psychological effects. The less active you are, the less active you want to be. No reviews have been left for this newsletter. Log in and leave a review of your own. When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy?

For many people, the second scenario is all too common. Improving Sleep: A guide to a good night's rest describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders.

Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Consider what is frequently causing you to feel stressed or drained and ask yourself whether you can remove it from your life.

Potential causes of stress include 7 :. In many cases, it may not be possible to completely remove sources of stress from your life. However, if you are able to reduce your stress levels , it could help bump up your energy. Strategies to increase your energy levels in the moment include taking some time for yourself to relax, reading, or going for a walk.

You could also try mindfulness or meditation techniques , which may reduce anxiety 8 , 9 , Read this article for more information on finding mental health care.

High levels of stress can make you feel tired and drained. Finding ways to minimize lifestyle-related stress can help keep up your energy levels. Regular exercise is important for reducing your risk of chronic diseases, including heart disease, type 2 diabetes, and obesity According to one small study, university students who participated in a low intensity running program 3 times per week for 6 weeks experienced significant improvements in fatigue and sleep quality, compared with a control group Another study in employees with high levels of work-related fatigue showed that participating in a 6-week exercise program improved the following factors 15 :.

To incorporate exercise into your day, try getting away from your desk and going for a walk on your lunch break, taking the stairs instead of the elevator, or walking to work or school instead of driving. If you live a sedentary lifestyle and feel low on energy, participating in regular exercises, like walking, running, or cycling, can boost your energy levels.

Smoking can negatively affect multiple health aspects and may increase the risk of numerous chronic conditions Over time, this can reduce the amount of oxygen transported throughout your body, making you feel tired If you regularly smoke, quitting may be associated with many health benefits, including increased energy levels Some people find it helpful to switch cigarettes for a nicotine replacement, like gum, patches, or lozenges They can point you in the direction of the support services that will suit you best.

Smoking can reduce the efficiency of your lungs and make you feel tired. Quitting smoking is great for both your energy levels and your overall health. Drinking alcohol can have a sedative effect and may make you feel drowsy and relaxed However, regularly drinking alcohol before bed can reduce the quality of your sleep 20 , Alcohol can also act as a diuretic, meaning that it increases the production of urine.

Therefore, if you have a few drinks right before bed, it could interrupt your sleep by causing you to wake up in the middle of the night The Centers for Disease Control and Prevention CDC defines moderation as one drink per day for women and two per day for men If you have a hard time limiting your intake of alcohol or would like additional support, consider reaching out to a healthcare professional for more guidance.

This article also provides detailed tips and resources. Alcohol can make you feel drowsy, but it can also interfere with the quality of your sleep. If you drink regularly, limiting the amount of alcohol you consume could help increase your energy levels. Following a well-rounded diet can not only reduce your risk of several chronic conditions but also significantly affect your energy levels 24 , Choosing whole, nutritious foods can provide your body with the vitamins and minerals it needs to function at its best.

On the other hand, eating lots of processed foods that are high in sugar and fat can negatively affect both your energy levels and your overall health 26 , Additionally, some studies show that skipping meals may be linked to fatigue, anxiety, and poor attention 28 , 29 , This is because severe dietary restrictions can result in a lack of both calories and essential nutrients, such as iron, which could take a toll on your energy levels 31 , Following a healthy diet can benefit both your health and your energy levels.

When you feel tired, it can be easy to reach for a sweet, sugar-filled snack. However, although sugar can give you a short-term energy boost, it also wears off very quickly and can leave you feeling more tired than before.

This is because high sugar foods cause a sharp spike in blood sugar levels, followed by a crash as the body releases a large amount of insulin to transport sugar from the bloodstream to the cells 33 , Eating large amounts of added sugar may also increase your risk of obesity, type 2 diabetes, and heart disease, so limiting your intake of added sugar can benefit both your energy levels and your health 36 , If you want to satisfy your sweet tooth while keeping your energy levels more stable and reducing fatigue, try trading foods high in added sugar for:.

Eating foods high in sugar may lead to chronic diseases, including obesity, type 2 diabetes, and heart disease. Consider minimizing your intake and focusing on eating whole foods instead. Drinking enough water is incredibly important for several aspects of health.

In particular, dehydration can have a huge effect on your brain function, mood, energy levels, and more 38 , For example, one small study found that acute dehydration significantly increased the perception of fatigue and impaired muscular performance in athletes As a general rule, try drinking water whenever you feel thirsty to ensure that you stay hydrated.

Additionally, keep in mind that older adults may not always feel thirsty when they need water. As such, they may need to make a conscious effort to drink more throughout the day to stay hydrated Dehydration can make you feel tired. In fact, social isolation can cause low mood and tiredness, especially as you age Some research even indicates that having stronger social support could be associated with improvements in physical and mental health as you age 43 , 44 , 45 , If you feel tired and in low spirits, it can be helpful to try socializing with friends, joining a club or class, volunteering, or finding a new hobby that gets you out and about.

Getting out of the house and mingling with other people is beneficial for both your energy levels and your health. Try organizing social activities with your friends, volunteering, or starting a new activity by joining a club or class.

However, drinking enough water, following a balanced diet, getting enough sleep and exercise, and being sociable can benefit both your energy levels and your overall health. Reach out to a trusted healthcare professional for additional guidance and advice to help increase your energy levels.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.