1.   Exercising outdoors

Training outdoors does so much more than indoor when you’re stuck in a gym. One of the main benefits is that being exposed to sunlight, regardless of the season, increases levels of Vitamin D. Vitamin D is a clever little vitamin that helps fight against stress, depression, cancer and many more illnesses. Researchers have also found that increased levels of Vitamin D from the sun have led to people feeling happier, more energetic and greater feelings of well-being.

 2.   Endorphin release

Exercising outside increases the release of endorphins (neurotransmitter in the brain) eliciting a euphoric feeling commonly known as the “exercise high”. Exercising also exercises the mind, invigorating thought and endorphin response that helps to calm the mind help and aid sleeping. Being sedentary can lead to restless sleep whereas exercise helps to work the body and leads to good nights rest.

 3.   Increase magnesium intake

Our diet has a huge impact on the way we feel during the day and in particular our energy levels. One mineral to ensure you’re getting enough of is magnesium. Magnesium is used for hundreds of biochemical reactions in the body including the breaking down of glucose (sugar) into energy. Hence when we’re low in magnesium our energy levels drop. The RDA is around 300 milligrams for woman and 350 milligrams for men. You can find it in nuts like almonds, hazelnuts and cashews, whole grains and fish.

4.   Eat less sugar

Eating foods high in sugar produce an initial spike in blood glucose levels which have the effect of a very short-term energy boost. Following this however, the blood glucose level drops rapidly leading to a feeling of real tiredness and lethargy. It’s important to note that foods high in sugar don’t just mean sweets and desserts. Carbohydrates high on the glycemic index (GI) will also produce the same effect. These are things like white pasta, rice, potatoes and bread. Great sources of lower GI carbohydrates that result in a sustained energy release are sweet potatoes, bulgar wheat, quinoa and whole grains.

5.   Full body exercise

Fitness sessions don’t need to take up all your time and last for hours to have a great effect on your energy levels. We’ve already seen the effect exercise can have on your hormones but there’s much more. Full body circuits not only stimulate your metabolism during the session but it keeps on going long into the day afterwards. This means you’ll be burning calories all-day and feeling much more alert and energetic. Don’t waste your time on the cross-trainer, for an energy boosting workout try this winter workout:

 

• Squats – great for the bum and the legs, while also activating your core
• Lunge into knee lift – another great leg toner from your calves, inside of your thigh all the way up to your bum. Starting in a lunge position lower one knee down to the ground, as you stand up bring that knee forwards and raise it up to level with your hip.
• Bench plank – Holding the plank position with your hands on the bench is a great way to work your core muscles and prevent back pain.
• Step ups – Finish with some pulse raising steps ups. Be sure to push through your heels to get the full effect on the legs.