Exercises that can increase energy levels

Everyone knows that exercise is good for the body and brain, but done wrong it can actually wipe you out instead of giving you more energy.

According to Yuri Elkaim, author of "The All-Day Energy Diet," the equation for getting a boost from your workout is simple: less is more.

"You need the minimum effective dose," Elkaim says. "In a lot of cases, it's very minimal."

The following three exercises, even done just two to three times a week, may help increase energy without being overly taxing:

Burst training

Often referred to as interval training, burst training is touted as one of the best ways to get fit, lose weight and increase energy in the shortest amount of time.

Harvard M.D. Sara Gottfried explains that burst training is incredibly efficient at reducing stress, increasing stamina and reducing harmful belly fat (which is often linked to type 2 diabetes).

So what is burst training?

Essentially it involves short periods of high-intensity exercise alternated with moderate-level movements as your "recovery."

Learn more about burst training from Dr. Chelsea Axe.

Yoga

Dr. Gottfried also recommends yoga as a way to increase energy levels.

"Any school of exercise that involves twisting, stretching, breath awareness, and joint work" is incredibly effective for overall health, she explains.

The increased blood flow that comes from the yogic breath can significantly boost energy.

If you practice yoga in the evenings, however, the added alertness might actually keep you awake past your bedtime - so find a time to practice that won't interfere with your sleep schedule.

Walking

A study published in Personality and Social Psychology found that just 10 minutes of walking can rev up your system for two hours.

Unlike running, walking is also less stressful on the cardiovascular system.

To increase the intensity of your walk, you can incorporate burst training here too. Just alternate short periods of fast walking (30 seconds to a minute, for example) with longer periods of slower walking (one to three minutes).

As Elkaim emphasizes, the key to gaining more energy from your exercise routine is not overdoing it. Focus on strength training too, Elkaim says, which will help raise your metabolism even when you're not moving around.

Source: SaraGottfriedMD.com, YuriElkaim.com, Health.com

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