Simple Ways to Boost Energy

If you’ve been feeling sluggish or worn down lately, it might be time to try these simple adjustments. Just a couple of minor tweaks can make a major difference in your day-to-day endurance.

Give one or all of these tips a try and see how it affects you. You might be surprised by how much more invigorated you feel!

Exercise 3 to 4 Times Per Week

Medical experts and national health agencies recommend that adults get at least 3 days of exercise per week — and that’s just a minimum. If you can handle 4 or even 5 workouts per week, there’s little reason not to engage in the physical activity. Exercise has consistently been shown to increase energy levels, whether by improving cardiovascular and respiratory function, or by promoting more restful, quality sleep. If you’ve been slacking on your workouts and feeling more tired as a result, a gym sesh might be enough to cure what ails you. Even a short high intensity workout can do the trick!

Eat a Balanced Diet

According to the National Institutes of Health, the average American is consuming processed, low-quality foods at much higher rates than previous generations. As a result, their mineral and vitamin levels are below average or deficient. Given this information, it’s no wonder that so many U.S. adults also report feeling sluggish and fatigued.

By contrast, individuals who eat a diet centered around whole, minimally processed foods tend to absorb more nutrients from their meals and have better energy levels as a result. 

Rather than unwrapping and zapping your next entree, take the time this week to cook a meal or two from scratch. 

Drink More Water

Unless you make a concerted effort to drink the recommended six to eight glasses of water per day, it’s a little too easy to forget. And when we’re dehydrated, we’re not our best selves — literally. The human body is comprised of up to 75% water, and when we’re not getting enough, all vital functions, from concentration and energy to digestion and sleep, suffer as a result. If you don’t already carry a reusable water bottle with you during the day, try to make it a habit. Most people find they can easily meet their hydration goals — and boost their energy levels — when the H2O is within sight and easy access. 


Much more than a new agey trend, meditation has scientifically proven benefits to physical, mental, emotional, and spiritual health. And if you think you don’t have enough time to practice it in your busy schedule, think again. Even just 5 to 10 minutes per day can have profound positive effects on sleep quality, stress management, alertness, and even appetite regulation. This is because meditation centers around the concept of mindfulness, a sort of heightened awareness of self, others, and environment. Simply by setting aside a few minutes to reconnect with the energies surrounding you might be enough to feel more energized all of the time. 

Use Supplements

If 100% natural remedies have been tried and you’re still having trouble getting through the day feeling awake, there’s nothing wrong with turning to a healthy pick-me-up. More Americans than ever are drinking coffee on the daily, and it’s no wonder when a buzzy beverage can perk you up just as effectively as it delivers a surprising dose of other benefits, including migraine treatment, improved focus, and weight loss. 

If coffee and tea aren’t your thing, consider including a vitamin B complex in your daily dose of vitamins. These nutrients are essential to vital body processes and maintenance of normal energy levels.

Hopefully, reading this article has left you feeling a bit more energized than when you began. But if not, the experienced team of professional trainers and coaches at QuickHIT Fitness Lab is ready to help you take the next big step in your journey to becoming a more lively version of your awesome self. 

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