Tips on Having Enough Energy to Stay Active


  • You may be worried about having enough energy to exercise. These tips can help.
  • And remember this: Exercise can actually give you more energy. After they start to be more active, most people feel more energetic throughout the day.

  • Eat a balanced diet
  • Unless you’re exercising for an hour or more, you don’t need to eat more calories or eat special foods for energy. A balanced diet will give most people the energy they need for physical activity.
  • Have a healthy snack like an apple, a whole-wheat bagel, or a handful of baby carrots if you’re running low on energy. Nutrition bars are convenient, but be sure to read the label. They can be high in calories.
  • Drink plenty of fluids
  • Many people do not drink enough fluids to balance the loss from sweating from physical activity.

To protect yourself from dehydration:

  • Drink plenty of water before, during, and after you are active. This is very important when it?s hot out and when you do intense exercise.
  • Use a sports drink, such as Gatorade or Powerade, if you will be exercising for longer than 1 hour, and try to drink it at least every 15 to 20 minutes.
  • Avoid drinks with caffeine or alcohol. They increase dehydration.
  • Don’t take salt tablets. Most people get plenty of salt in their diets. If you are worried about replacing minerals lost through sweating, use a sports drink.
  • In extremely hot weather, take extra care to prevent dehydration. Exercise early in the day or later in the evening when it is cooler.
  • If you get dizzy, lightheaded, or very tired, stop exercising.
  • Make sure you’re rested

If you feel weak and tired but aren’t sick:

  • Try a short, brisk walk or similar activity. You may find that walking for 5 to 10 minutes actually gives you more energy.
  • Switch back and forth between rest and exercise. Gradually increasing your exercise may give you more energy.
  • Avoid medicines that can cause tiredness, such as tranquilizers and cold and allergy medicines.
  • Improve your diet. Eating a balanced diet may give you more energy. Don’t skip meals, especially breakfast.
  • Stay away from alcohol, caffeine, and nicotine. They can actually make you feel tired.
  • Cut back on watching TV. Spend that time with friends, try new activities, or travel to break the cycle of tiredness.

Get a good night’s sleep:

  • Try to get rid of all sounds and lights in your bedroom.
  • Don’t eat just before you go to bed.
  • Use your bed only for sleeping and sex. Do not read or watch TV in bed.
  • Get regular exercise during the day, but not within 3 or 4 hours of bedtime. Figure out what time of day
  • works best for your sleep patterns. Outdoor exercise may help.

    If you feel weak and tired because of a cold or the flu:

    • Get extra rest while you are ill. Let your symptoms be your guide.
    • If you have a cold, you may be able to go on with your usual routine and just get some extra sleep.
    • If you have the flu, you may need to spend a few days in bed.
    • Return slowly to your usual activities.
    • Drink plenty of fluids so you don’t get dehydrated.

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