How To Flick Your Energy​ Switch

Here’s how to power up your exercise routine and keep in tip-top health over the cold season

If you’re heading to the pool…

Ensure you include a variety of strokes in your swim. Mixing up a faster-paced crawl with a more leisurely breaststroke will challenge your cardiovascular system and help you to feel more alert post-swim than just engaging in half an hour of leisurely “coffee morning” stroke.

Another strategy is to set yourself a target, for example try completing 40 lengths during your 30-minute swim. You’ll be so engrossed, it’ll help take your mind off how hard you’re working.

If you’re a cyclist…

Cycling is a great way to kickstart energy levels. Research undertaken at the University of Georgia found half an hour of stationary cycling resulted in participants experiencing a boost in energy levels. If you’re heading outside on your bike, this will have an even greater effect on energy. Vary the lengths and terrain to get the most fitness benefits out of your ride. Hills add intensity and challenge your cardiovascular system a little more, while an easier, flatter ride will still help to build a good aerobic base.

If you’re a runner…

Timing is key. Many runners find the energy-boosting effects are at their highest after a morning run, while others enjoy a run after work to help de-stress.

If you’re feeling tired and your muscles aren’t raring to go, enjoy a slower “plod” run – you’ll still get the energy boosting benefits, but without the crash that may come from forcing a tougher workout on an already tired body.

8 Simple Stretches

Lower body

HIP ROLL