How to Get Energy When You're Too Tired to Workout Infographic

Power up to move more

Power Up to Move More

Do you have trouble staying energized for your post-workday workout? We feel you! Try these tips to keep your energy going strong so you can Move More.

  • Hydrate: Drink water throughout the day and especially before, during and after physical activity.
  • Fuel Up: When your energy is starting to lag, snack on healthy carbs, like vegetables, fruits and whole grains.
  • Fight Fatigue: Alternate sitting and standing during the day. Wear comfy shoes you can easily walk in, or use insoles to keep your legs and feet feeling fine.
  • Refresh: Try stress-relieving activity breaks, like lunchtime walks, meditation and yoga to rejuvenate and refresh anytime.
  • Breathe: Practice breathing deeply by inhaling through your nose and exhaling through your mouth slowly to deliberately send more oxygen to your brain and body.
  • Eat for Energy: Avoid eating saturated fats or too much protein throughout the day. They digest more slowly and can take away oxygen and energy-delivering blood from your muscles.
  • Don't Wait: Make it a habit to go right from work or school to your workout or activity. If you stop at home, you may be tempted to skip it.
  • Refuel: Refuel after your sweat sesh with lean protein, healthy carbs and plenty of water so your body can recover more quickly.


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©American Heart Association 2018

Last reviewed 1/2018

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