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Do you feel tired or fatigued during the day? Try going for a walk, or a short weight lifting workout.
A low to moderate intensity workout increases energy levels by up to 20 percent. This compared with people who do not workout at all, of course. If you are not an avid exerciser, opt for a low intensity workout instead. In this case, a moderate intensity workout is too much for someone whose already fatigued. Progress to a moderate intensity workout as your fitness level improves, though.
A 20-minute walk does the trick. So does a 15-minute weight lifting session. I prefer the latter any day of the week. I may spend 15 to 20 minutes on an upper body workout. I choose a weight that's 40 percent of 1-rep max and I get to work. I have little to no rest between sets. This keeps me heart steady but elevated. This type of activity also engages my aerobic glycolysis energy pathway. This means that oxygen fuels the activity and uses fat as the source.
It's my opinion that the use of the aerobic glycolysis pathway is the reason for this boost in energy. This is because fat is the most dense macronutrient in the body with 9 calories per gram. You need oxygen to burn fat, thus it takes time. Oxygen intake increases when you use your aerobic glycolysis pathway. This means your metabolism increases as well. You have more energy when your metabolism increases.
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References
Sam Fahmy; Low-Intensity Exercise Reduces Fatigue Symptoms by 65 Percent, Study Finds; University of Georgia; https://news.uga.edu/low-intensity-exercise-reduces-fatigue-symptoms-by-65-percent-study-finds/; Published 28 February 2008; Last accessed 29 March 2022.
Jennifer Warner; Exercise Fights Fatigue, Boosts Energy; WebMD; https://www.webmd.com/diet/news/20061103/exercise-fights-fatigue-boosts-energy; Published and reviewed 3 November 2006; Last accessed 29 March 2022.
Tyler Spraul; How Does Exercise Increase Energy?; exercise.com; https://www.exercise.com/learn/how-does-exercise-increase-energy/; Last updated 25 August 2020; Last accessed 29 March 2022.
Essentials of Strength Training and Conditioning-4th Edition; Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise; National Strength and Conditioning Association; https://www.nsca.com/education/articles/kinetic-select/oxygen-uptake-and-the-aerobic-and-anaerobic-contributions-to-exercise/; Published June 2017; Last accessed 29 March 2022.
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