A walking workout to fight fatigue and boost energy
Though it may seem counterintuitive to work out when feeling depleted, physical activity can actually make you feel more awake and help squash any stress that may be keeping you up at night.
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Is your energy tank running low these days? Feeling fatigued is a common complaint. And while you might be tempted to try one of those drinks, bars or vitamins marketed to boost your energy, these pick-me-up products are not guaranteed to work, or even be safe for long-term use.
If you want to recharge your battery, your best bet for achieving and maintaining this goal is through healthy habits such as eating well and exercising. Though it may seem counterintuitive to work out when feeling depleted, physical activity can actually make you feel more awake and help relieve any stress that might be keeping you up at night.
Exercise promotes two essential energy-producing changes in the body: improved circulation and the creation of more mitochondria. Better circulation helps to move oxygenated blood through the body to such vital organs as the brain. At the cellular level, mitochondria convert this oxygen and the food you consume into usable energy. So if you eat well (don’t skip your meals) and exercise regularly, you can substantially enhance your energy supply. That’s far more beneficial than any wings a Red Bull can give you.
It takes only 30 minutes to amp up your energy. Ideally, you’ll want to exercise early in the day to get those feel-good endorphins and circulation flowing from the start. This will also encourage healthier eating throughout the day, as you’re far less likely to choose fattening foods after a solid exercise session. If you exercise too late in the evening, you may find it difficult to doze off as your body temperature and heart rate are elevated.
Amp up your energy with a walking workout. (Bonus: A little fresh air benefits your brain, too.) You will need a stopwatch for this routine, which features a different exercise every five minutes during a 30-minute walk. You will start out walking for five minutes, then the first exercise will come at the five-minute mark. Continue walking until the second exercise at the 10-minute mark, the third at the 15-minute mark, and the final exercise at the 20-minute mark.
Warm up
Arm circles: Wake your body up by performing five arm circles to the front, followed by five to the back.
Leg hurdles: Loosen your legs by acting as if you are stepping over a bench. Lift your right leg, bend at your knee until it forms a 90-degree angle, and rotate at your hip to move your leg out to the right. Repeat on your left leg for eight reps each.
Calf raises: To prep your step and get your calves loose and limber, stand near a wall for support with your legs shoulder-width apart. Shift your weight onto the balls of your feet and lift your heels from the floor. Hold for two counts, then lower back down. Repeat 10 times.
Exercise 1 (minute 5): Curb step-ups
Plant your entire foot on the surface of the curb, avoiding hanging heels. Push through your right heel to stand and pull your left knee up toward your torso. Stay balanced and stable on your supporting leg as you repeat five times, then switch sides. For more of a challenge, increase your speed. Repeat five times, then switch sides.
Exercise 2 (minute 10): Walking lunge
Take a step forward with your right leg and lower into a lunge. Your front knee should be stacked over your ankle while your back knee is below your left hip. Step through your front heel to stand, as you bring your left leg forward into a lunge. It is important that your steps are natural and not too long or too short. Continue alternating your legs to walk forward for 10 steps, completing five lunges on each side.
Exercise 3 (minute 15): Speed walk
Use your watch to time 60 seconds of fast-paced power walking. Remember to maintain proper form, avoid landing hard on your feet, and keep your gaze forward. Once your minute is up, resume your original speed.
Exercise 4 (minute 20) Fast feet
Find a curb and stand about a foot away. Quickly tap your feet, one at a time, against its surface for 30 seconds. Pump your arms to exert your entire body. When complete, walk back home or to your office, allowing enough time to cool down.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.