7 Exercises to Stay Fit and Energized All Day


How many times have you woken up in the morning feeling like you had no energy to do anything? Yes, that happens to all of us. Lack of energy reduces your productivity and affects the overall quality of life.

For example, if you suffer from joint pain then due to low energy levels you will refuse to be active, and in turn, you will feel greater pain once you get up and move. To make sure you stayed fit and energized throughout the day, to improve productivity and overall health, this article brings you 7 easy exercises you can do. Let’s start.

1. Squats

Squats target the major muscles of the lower body and the core. They also improve your balance. Reasons to do squats are numerous, here are some of them:

  • Makes real-life activities easier
  • Strengthens muscles
  • Burns more fat
  • Maintains balance and mobility
  • Prevents injuries
  • Tones backside, abs, and entire body
  • Helps with waste removal

According to some lifestyle news titles squats increase risk of injuring lumbar spine and knee joints. However, study published in Sports Medicine proved that’s not the case. Hartmann H. and team of scientists of the Goethe University in Frankfurt, Germany revealed that concerns over degenerative changes and risks associated with squats are unfounded. Therefore, do squats 8 to 12 reps of squats to stay fit.

2. Jumping Jacks

This simple exercise can be performed just about anywhere. To do this exercise, you have to stand straight with hands at your sides and jump bringing hands up over your head and legs apart in midair. Then, land into the original position.

Jumping jacks exercise improves your cardiovascular health and tones your muscles at the same time. It’s needless to mention it takes you back to the childhood.

Start doing this exercise for one minute and gradually increase the time as you’re getting used to it.

3. Balancing table pose

Balancing table is a classic yoga position that increases your concentration, improves mobility, and keeps you fit and energized without exhaustion. To perform this exercise, you have to go down on your hands and knees.

Inhale and slowly exhale as you’re lifting your left leg keeping it straight and parallel to the ground. At the same time lift your right hand making sure it’s parallel to the ground as well. Now, repeat the exercise with the right leg and left hand.

4. Superwoman/Superman

Superman exercise works for lower back pain and strengthens core muscles. The benefit of this exercise is strengthening the muscles you use in daily activities. Lie flat on your stomach with your arms and legs extended flat on the floor.

Then, lift both arms and legs a few inches off the floor, hold for 5 seconds and then return to the starting position. Do 10 to 15 reps.

5. Bicycle crunches

This exercise tones your stomach strengthens your thighs, hamstrings, and calves thus making you fit and energized to run errands and spend a busy day at work without feeling tired.

To perform bicycle crunches, lay on your back with your palms under your head. Then, lift your legs and start bicycling in the air. Every time you pull a leg towards your chest, you should perform a crunch as well. Repeat the exercise for about 10 to 15 reps per leg.

6. Pilates push-ups

If you have arthritis joint pain, this exercise can be quite beneficial for you. According to Christa Gurka MSPT, a physical therapist, Pilates exercises focus on stability and joint mobility thus creating balance around joints and increasing their flexibility. This type of exercise improves balance and alignment.

To perform Pilates push-ups, you should lie on the floor and get into the classic push-up position with hands under your shoulders and legs straight behind you. Make sure your head is in line with spine and looking down at the floor and then lift your right leg about 6 inches off the ground. Perform 6 to 10 reps, return to the starting position, rest for a few seconds and repeat the same process with left leg.

7. Seated spinal twist

Seated spinal twist develops flexibility and strength in your spine, and it improves posture. This exercise also stretches hips and shoulders. This particular exercise can relieve sciatica and menstrual pain, stimulates liver and kidneys, and it is also dubbed to treat infertility and asthma. This incredibly beneficial exercise that keeps you fit is easy to perform.

All you have to do is to sit onto a chair or edge of the bed with your legs together. Then, lengthen your spine and rotate the waist while placing one hand behind you for support. The other hand should be on your thigh. Stay in the position and take 2 or 3 deep breaths and repeat the same process on the other side.


Any physical activity can make you fit and energized. This article showed you examples of 7 exercises that will not only boost your energy levels and make you fit, but will also improve your overall health and wellbeing. These exercises are simple, easy to perform regardless of your fitness level.


  1. http://www.ncbi.nlm.nih.gov/pubmed/23821469
  2. https://www.consumerhealthdigest.com/joint-pain/best-exercise-for-arthritis-joint-pain.html
  3. https://www.consumerhealthdigest.com/joint-pain/best-joint-pain-supplements.html


Ella James
Freelance Writer