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Not buying it? Tons of research has found that exercise is energizing. In an analysis of 70 studies, 90 percent found that sedentary people who completed a regular exercise routine improved their energy levels, whether they were healthy or had chronic illnesses. In some cases, exercise was a better treatment for fatigue than narcolepsy drugs, and one study found that walking raised energy more quickly than caffeine.
Sweat and a little superpower go hand in hand, clearly, so meet your most revitalizing workout ever.
The wake-up workout: Part 1
Time: 12 minutes
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Equipment: 15-pound dumbbells
Good for: Total-body strength and cardio
Instructions: These three moves will leave you bright-eyed and ready to take on the day. They were developed by trainer Laura Miranda, DPT, to hit all your major muscle groups. Grab a pair of dumbbells and get going.
Switch-step lunge
How to:
Stand and jump right foot forward and left foot back; jump again, switching feet. With right leg back, lower into a lunge. Pause for 2 seconds. Jump up to stand, repeat two fast switch steps, leading with left foot. Lower into a lunge with left foot back. Repeat.
Fuel properly:
Youll get more of a boost if you start your workout with some food in the tank. If youre training early a.m., look for a carb thats easily digestible and low in fat and fiber. Half a banana can give you energy without causing GI issues before exercise, says WH advisor Amanda Baker Lemein, RD. Post-workout, recover with something like an RxBar, which has a combo of carbs, protein, and fiber to help repair muscles and replenish energy stores. That way youll walk away feeling refreshed and strong, not depleted.
Drink up:
Athletic performance takes a big hit when youre dehydrated by even 2 percent, says Lemein, who recommends drinking three liters of water a day to stay in peak mode. To keep levels high, bring a 16-ounce water bottle to your workout and try to drink the whole thing in an hour. After, drink until your pee is straw-colored or clear.
Create good vibes:
Taking your workout outside, or at least to a well-lit part of your house or gym, will give you a jolt of alertness, says OConnor. And turn on the tunes: Fast, high-energy music has been shown to increase endurance and power, possibly by acting as a happy distraction and fatigue delayer.
Pick the right intensity for you:
Moderate-intensity exercise is the best energy lifter because it doesnt leave you completely wiped, says research. But high-intensity sessions still work-you just may feel the surge later. If youre doing a tough workout, sweat early enough that you have some extra recovery time before, say, a big meeting.