Before I first got into exercise, there was nothing more annoying than being told the solution to my constant grogginess was moving more. I already felt exhausted – how was expending more energy going to help?

But two years since I first laced up my trainers and headed outside for a jog, I’m pleased to say I was wrong. Exercise – in particular, running – has transformed my life in many ways, but one of the biggest differences I’ve noticed is how energised I feel on a day-to-day basis. 

Even on days when I’ve been on a long run and my legs are a little heavy, I feel more awake and ready to go than I ever would have before I exercised regularly. 

What I still don’t understand is where all this extra energy has come from. So, in a bid to uncover the truth, I asked Daniel Herman – founder and CEO at the supplements brand Bio-Synergy and SAQ coach – to explain. 

The impact of exercise on our energy levels can be sorted into two camps – short term and long term. While you might feel more awake and alert after just one workout, exercising regularly over an extended period can offer additional benefits for your energy levels and how you feel.

Short-term energy benefits of exercise

There are several reasons why you might end up feeling more alert after a workout, the first being the impact that exercise has on your circulation.

“Exercise increases blood circulation, delivering oxygen and nutrients to cells which can improve alertness and reduce feelings of fatigue,” he says. “Additionally, exercise prompts the release of endorphins – natural mood elevators – providing a quick energy and mood lift.”

Long-term energy benefits of exercise

The long-term impact of exercise on energy levels is perhaps the most impressive. By building your overall fitness, exercise helps your body to work more efficiently and experience less fatigue, Herman explains.  

“Over the long term, regular exercise can significantly enhance energy levels by improving various physiological systems,” he says. 

“The increase in cardiovascular fitness enables the heart to pump blood more efficiently and supply oxygen to muscles and organs; this increased efficiency reduces fatigue during daily activities.”

Improving your strength can also benefit your energy levels, he adds. “Increased muscle mass and strength can enhance overall physical endurance and reduces perceived effort during tasks, which contributes to sustained energy levels and improved metabolism.”

Outside of the physiological benefits, regular exercise can also boost your mental wellbeing, which in turn can make you feel even more energised and uplifted. 

If you want to shake off any lingering feelings of grogginess, then regular exercise could be a good place to start. And according to Herman, getting started is relatively straightforward.

“The optimal amount of exercise for improving energy levels varies from person to person, but generally follows recommended guidelines,” he says. 

According to the NHS, that means doing at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes of vigorous-intensity aerobic activity (such as jogging) per week, along with muscle-strengthening activities on two or more days a week.

“Gradually increasing exercise duration and intensity can lead to better energy improvements, but consistency is key,” Herman adds. “Some of the most effective forms of exercise for improving energy levels often combine cardiovascular and strength-training exercises.”

He continues: “Aerobic activities like brisk walking, jogging, cycling and swimming enhance cardiovascular fitness and stimulate the release of endorphins, while strength training, including resistance exercises with weights or bodyweight, build muscle mass and metabolic efficiency, reducing overall fatigue.” 

Images: Getty