25 Great Ways to Turboboost Your Energy

8. Get moving — any way you can

The many benefits of working out are widely known. It elevates mood and relieves stress. More oxygen flows to muscles and the brain. It’s good for cardiovascular health; good for bone and muscle health; and good for mental health. But one of the most remarkable ways exercising boosts our energy is by increasing the number of mitochondria within muscle cells. With more of these powerhouse organelles at work, the body can produce energy more efficiently.

With all the different forms of exercise out there, from aqua-jogging to Zumba and everything in between, there is likely one for you. “Even if you are in a wheelchair or compromised due to health issues, I always tell my patients to make sure to move.  You can ‘fidget’ with your upper body or your legs while sitting. Anything to get the body moving,” says Reed Berger, M.D., medical director of Obesity Programs at the University of Illinois Chicago Department of Medicine. “The great thing about exercise is that the benefit comes right away, almost when you start doing it, and it doesn’t have to be a lot, it doesn’t have to be running or anything too intense. Whatever exercise you’ll do is the best exercise,” says Harold Fain, M.D., an occupational health and family medicine physician at the Acclaim health group in Fort Worth, Texas.

9. Go for a helper’s high

Acts of kindness make us feel good, but why? Apparently, many (if not most) of us are hard-wired for empathy. Even a little bit of selflessness can activate the pleasure and reward centers in the brain, leading to feelings of satisfaction and well-being and giving you a “helper’s high” that can increase your overall energy and boost your mood. Even as our bodies age, we can keep our minds young by practicing kindness, says Kaushal Nanavati, M.D. assistant dean of wellness at State University of New York Upstate Medical University in Syracuse, New York. He recommends doing the simple things, such as “acknowledging somebody’s presence, appreciating something that somebody does for you, offering something without an expectation of getting something back — like a smile. It’s not about doing more, it’s about being present, and when we are, not only does our mindset shift, but what happens is we also start to shift the biochemistry within our body.”

10. Hug that tree

Being in nature, whether it’s for a 10-mile hike or a stroll in the park, does something extraordinary to many of us. Almost immediately, our senses come alive with the sights, sounds and scents of the natural world. Levels of the stress hormone cortisol drop, and in as little as 20 minutes, calm sets in. Blood pressure settles down. Muscle tensions ease. Our body and awakened mind reward us with hits of dopamine and serotonin as an incentive to do it again soon.  

11. Just say 'no'

Saying “no” can be a form of kindness — to yourself. It’s an act of self-care that will free you to focus on what really matters, rather than being overloaded with stressful, energy-draining obligations. By setting limits, you protect and conserve your mental energy. “Don’t be afraid to be true to yourself and say no when you feel overwhelmed in life. This goes for work, home, social obligations,” Berger says.

12. Take a whiff of peppermint oil

Inhale it, apply it to the skin as oil or drink it as a tea. Chewing a minty stick of gum may work, too. Smelling this powerful herb may stimulate brain areas responsible for alertness and focus. Peppermint’s active ingredient, menthol, is a natural stimulant that can make us feel more awake and energized. A few small studies suggest that peppermint’s refreshing effect enhances physical and cognitive performance, including memory and problem-solving abilities.

13. Be a friend

Feeling loved, supported and connected to others can improve mood, reduce stress and give you a sense of belonging, ultimately leading to increased energy levels and motivation. “The only way to have a friend is to be one,” Ralph Waldo Emerson famously wrote. Sage advice from an esteemed poet and philosopher, though exactly how one is supposed to go about forging social connections isn’t always obvious. Fain has a few suggestions: “If you lean toward the spiritual, get into a faith-based organization.” If not, what do you like to do? Do you like to knit? Do you like to listen to music? Join an organization. There are walking clubs, biking clubs, all kinds of organizations. “Or you can invite your neighbors over for pie or coffee. Just sit there and do nothing except talk for an hour.”

14. Get (a bit) fired up

Research by psychologist Jennifer Lerner at the Harvard Kennedy School explores the energizing effect of a little anger. “When anger is moderate and directed at the right source, then you can capitalize on that energy-boosting exhilarating feeling when you think about the future and how to address an injustice,” she says. Using a technique called cognitive appraisal, people can harness their discontent to do something about a problem after they’ve identified its external source. By way of example, “let’s say you lose a pet, and that pet never had great health, because the pet was malnourished before it made its way into a shelter. Then, you found your injustice, and you turn that into your cause. You’re going to do something to redress the bad thing that happened.”

15. Power up with a power nap

A midday nap, particularly a short “power nap” of around 20 minutes, boosts your energy by allowing your brain to briefly enter a lighter sleep stage. Any longer and you’ll enter deeper sleep, which may leave you waking up feeling groggy. “Shorter naps are better, because they don’t screw up your circadian rhythm,” Raisen says. Her father was a serial napper. For many years as a research chemist, he would close his office door after lunch, put his head on the desk and snooze. He’s 96 now and still living in his own home. She attributes much of his current mental acuity to napping. “As a culture, we underrate the value of naps for the pre-retirement and retirement age groups,” she says. 

16. Rest with yoga nidra or meditation

Mindfulness practices are becoming more mainstream, and for good reason. They help us manage anxiety-provoking thoughts that sap energy and distract focus. Techniques such as non-sleep deep rest, meditation and yoga nidra use controlled breathing and focused attention to reduce stress and lower heart rate. The deeper mind-body connection that results gives people a feeling of relaxation and mental rejuvenation, Raisen says. Basically, these practices give your brain a mini-rest. When she has an exhausting day and can’t return home and go to sleep, Raisen lies down on a yoga mat and does a 10-, 15- or 30-minute guided yoga nidra. “I wake up so refreshed,” she says. “It’s so powerful.”

17. Embrace the good stress

Pay attention to what excites you, because it can be a source of immense energy. The big sales presentation, a first date, your club’s tennis tournament — the intense feelings that can come with such events are examples of good stress, also called eustress, which triggers the body’s “fight or flight” response. Your heart races. Hormones like adrenaline and cortisol surge. Blood pressure and glucose levels elevate. You are focused, alert and ready for action. Good stress inspires and motivates you, and even enhances immunity and cell repair, Nanavati says. “Eustress is like a controlled flame versus a raging fire. You can do a lot of good with the right amount of heat, but if it’s out of control, then things burn up.”

18. Enjoy the power of sexual intimacy 

Sex can release a trifecta of “feel-good” hormones in the brain: endorphins (natural pain relievers with mood-boosting effects), oxytocin (associated with bonding and relaxation) and dopamine (lights up the brain’s reward centers). Arousal can also trigger a small adrenaline rush, contributing to feelings of excitement and energy. In the body, muscles and tendons stretch, and joints flex. Respiration, heart rate and blood pressure increase, which in a healthy person can be energizing. 

19. Eat the rainbow

Even though energy levels are felt in the brain, they often begin in the belly. Bacteria help break down the food we eat, so it’s good to have a lot of different kinds living in our gut. We encourage a diverse microbiome, as it’s called, by eating the rainbow, which means consuming a variety of colorful fruits and vegetables. A wide range of nutrients and fiber helps healthy digestion by improving the body’s ability to absorb essential vitamins and minerals from food.

When our diets fall short of nutritional excellence, or certain ailments cause nutrient deficiencies, fatigue and weakness can set in. The B vitamins help cells produce energy. Iron, magnesium and vitamin D also directly impact energy production. Your health care provider can help determine if you need a vitamin or mineral supplement.

20. Before bed, curl up with a book and ditch your devices

Limiting screen time in the hours before bed allows your body to naturally produce melatonin, the sleep hormone. The blue light emitted from a cellphone, tablet or laptop screen suppresses this hormone, sabotaging your sleep. It’s recommended that you put your devices away at least an hour before bed. 

21. Take a passeggiata 

The Mediterranean diet isn’t the only health-promoting thing to come out of Italy. In the after-dinner hours, couples, friends and whole families take to the piazzas and streets for a leisurely stroll together known as a passeggiata. Eustachio D’Angelo, 82, grew up in Tocco da Casauria, a small town in central Italy where, he says, “people have always enjoyed going out for a walk in the evening. I don’t think they do it because it’s a healthy thing. They like to see each other.” Still, the health benefits are numerous. This nightly ritual burns calories, improves blood sugar regulation, enhances fat metabolism, improves digestion, reduces bloating, improves circulation and lowers blood pressure. All that, plus, if you’re lucky, someone might treat you to gelato.

22. Avoid alcohol, especially before bed

At dinner, maybe go easy on the vino if you really want to maximize your energy levels.  One big way avoiding alcohol boosts energy is by improving sleep quality. That super-relaxing nightcap (or two) disrupts sleep cycles, particularly the restorative REM sleep. Without adequate REM sleep, people feel less rested and more fatigued when they wake up. Alcohol also dehydrates the body, suppressing energy levels the next day. And older adults don’t process alcohol as well as they may have at younger ages. Better to find other ways to relax into the evening. For example…

23. Get a good night’s sleep

Though it’s much easier said than done, sound, restorative sleep is hands down the most effective yet elusive tool for generating the energy we need to carry us through the day. In deep-sleep stages, the body repairs tissues and refills energy stores, essentially rebooting the body and brain so that you wake up feeling renewed. This process is particularly important for replenishing glycogen, the brain’s primary energy source, which is drawn down when we’re awake. Sun exposure early in the day, eating right and exercising, plus avoiding caffeine or alcohol in the hours before bedtime, will keep your body’s internal clock, the circadian rhythm and sleep schedule in sync. Bonus tip to avoid restless nights: make sure the room is dark, quiet and cool.   

24. Shed a few pounds

Avoiding refined carbohydrates, sugars and artificial sweeteners — plus getting exercise and good sleep — may provide the added benefit of losing a little weight. Any extra pounds you may be carrying around can be tiring and strain your heart. A lighter you will use less energy and probably go about the day experiencing fewer aches and pains. Overweight people are at higher risk for sleep apnea, a condition that makes it hard to breathe and compromises your sleep quality. Berger says older adults who lose weight in a healthy way “will notice increased energy due to less joint pain and overall improvements in exercise tolerance. They’re often able to do more with their friends and family as well, so it helps with their mental well-being, too.”

25. Talk to your doctor

If lifestyle changes don’t fix your fatigue, maybe the problem isn’t something you’re doing, or not doing. Some medications can cause drowsiness or fatigue as a side effect. The common culprits are antidepressants, antihistamines, beta-blockers, muscle relaxants, opioids, benzodiazepines and some blood pressure medications, all of which can impact your central nervous system and make you tired. There’s also the possibility that an underlying medical condition might be causing low energy, such as anemia, thyroid issues and sleep disorders. Your doctor should also be able to provide further guidance on lifestyle changes like diet, exercise and stress management.