Do you find yourself always tired? It could be due to lack of proper exercise and a sufficient diet. We’ll go over some great cardio and aerobic exercises that will get your heart pumping to help you stay fit and not feeling so fatigued at the end of the day.
The Power of Exercise
Everyone knows that exercise is beneficial to your overall health, but how can it keep you from wanting to nod off? You’ve likely heard the phrase “a body in motion stays in motion”? This theory applies because regular exercise helps your body to build endurance and strengthens muscles.
Additionally cardiovascular exercise promotes better circulation which delivers oxygen and nutrients to vital organs. This process helps your heart and lungs to work more proficiently in order to keep you better energized, naturally. We’ll cover some key exercises for an ideal workout so you aren’t feeling tired all the time.
These exercises help to improve cardiac function for optimal circulation and health. These exercises are very effective for weight loss and burning calories which in turn also results improved energy levels.
This is one of the easiest and most common forms of aerobic exercises. Running, either outdoors or on a treadmill, is a very valuable exercise. Contrary to what some may think, running can actually amp up your energy rather than tire you out because as you’re running you are increasing your heart rate which also helps build endurance. Take an early morning or afternoon run for 30 minutes to an hour and mix it up with sprints and hills.
Whether with a standard bike or a stationary exercise bike, cycling for a 30-minute duration can be a great effective cardio workout. If you’re biking outdoors, don’t just coast. Choose a path that offers a bit of a challenge such as hills. For a stationary bike, add some resistance while cycling.
This can be a fun exercise that really works to get your heart pumping, though it does require energy to be able to do it. A 30-minute session of jumping rope can be just what you need to put the boost back in your hop to get through the day while burning calories.
This form of exercise is beneficial for those who are frequently tired as strength training aids in building muscle which in turn results in more available energy. Resistance training is often done with free weights or resistance bands to challenge the muscles. These are a few common strength training exercises that you can create an effective workout with. Before starting these, warm up with a few light aerobics such as vigorous walking. You can also check out our section on dumbbell exercises for further strength training.
This exercise uses your own body weight for resistance and focuses on the muscles in the chest and arms. Place your hands just a little wider than shoulder-width apart and feet placed comfortably apart with your head down looking towards the floor. Lower your body by bending your elbows and bringing your chest towards the floor as low as possible until your chin just touches the ground. Slowly raise your body back to the starting position, pushing through your upper arms. To add more depth to the push up, try using dumbbells by holding one in each hand to push up with.
Bent Over Dumbbell Row
For this exercise you will need a dumbbell and a workout bench. To begin, place one knee on the bench so that your lower leg is resting on it and one hand flat on the bench for support as you bend forward. Hold the dumbbell in the other hand with your arm extended straight below your shoulder. Lift the dumbbell until your elbow is just below the level of your shoulder. Be sure to keep your back straight throughout the exercise. Lower the weight back to the starting position and repeat.
This exercise requires the use of a kettlebell. Choose a weight that you are comfortable working with that doesn’t add strain on your muscles for the recommended amount of reps. Clean (grab a kettlebell placed between the feet while rotating the wrist) a kettlebell overhead by extending your arm completely. Your eyes should be focused on the kettlebell. Place your free arm behind your back. Place your feet so that they are angled 45 degrees from the extended arm. Lower your torso as much as possible while pushing your butt out towards the direction of the kettlebell. Hold the position for a brief pause then return back to your starting position.
These exercises help to promote what is referred to as ‘calm energy’ through a calming workout such as Yoga that promotes long-term energy. These types of exercises help to improve your balance, flexibility and can reduce stress greatly. Additionally, exercise that improves flexibility can also improve your posture, which in turn helps to keep you from feeling always tired.
For this pose you will need to get down on your hands and knees on the floor. Stretch your arms out in front of you. Bring your knees together and lower your buttocks so that you are sitting on your heels. Drag your hands alongside of you bringing them to your feet. Take a deep breath into your back and relax as you bring your forehead to rest on the floor.
While warm ups prior to your exercise is ideal for preparing your muscles for a workout, stretching is best performed after a workout as the muscles are warmed up and more flexible thus reducing the chance of injury. Here a few basic stretching exercises you can try:
- Hamstring stretch – You will need to lie flat on the floor or on an exercise mat on your back. Bend your knees and place feet flat on the floor. Raise and straighten one leg with your knee slightly bent. Hold your leg by the thigh or calf and pull it towards you slowly. Hold the position for 15-30 seconds, then lower your leg and repeat with the opposite leg.
- Lunge Stretch – Stand with your back straight and abs in as you lunge forward so that your right knee bends to a 90-degree angle and your left knee touching the floor. Press forward without bending your front knee past your toes until you can feel the stretch in the front of the leg.
- Calf stretch – For this exercise you will be in a downward dog position. While on hands and knees, place your hands flat on the ground and straighten your legs, but keep your knee slightly bent. Keep your abs in and a straight back as you press your feet flat on the floor. Hold the position for 15-30 seconds.
For this exercise you will need an exercise ball. Stand upright with your back straight and hold the ball with both hands extended out in front of you. While following the ball with your head, rotate your torso to the left. Rotate to the right, keeping your eyes on the ball throughout the exercise. Repeat the movement 10-20 times.
Getting adequate exercise and a proper diet can significantly help to improve your mood and function so you aren’t left feeling always tired. For more energy-boosting exercises, you might also like our section on exercises that burn the most calories.