Strategies to move more and have energy during the day

How This Article Was Researched

This guide was developed by Suplint’s research team using insights from peer-reviewed studies (2020–2025) and evidence-based guidelines from institutions like the World Health Organization and Mayo Clinic. We analyzed clinical trials on physical activity, energy metabolism, and workplace movement strategies to ensure recommendations align with current scientific understanding. For topics like supplements, we prioritized double-blind studies published in journals indexed in PubMed and Crossref.

⚠️ Important: This article synthesizes general wellness strategies but is not personalized medical advice. Always consult your healthcare provider before starting new exercise routines or taking vitamins for energy or supplements for fatigue, especially if managing health conditions.

Did you know 25% of American adults sit for more than 8 hours daily? With demanding work schedules and screen-dominated lifestyles, staying active feels like a luxury. Let’s break down science-backed strategies to reclaim your vitality without overhauling your routine.

Why is it important to be active

Physical activity isn’t just about maintaining weight or building muscle. Regular movement throughout the day offers profound benefits that extend to nearly every aspect of human health.

Physical and mental benefits of daily activity

The relationship between physical activity and overall health is well-established. 

Regular exercise stimulates brain chemicals that may leave you feeling happier, more relaxed, and less anxious (Mayo Clinic). Even short bursts of movement, like a 10-minute walk or quick desk exercises, can trigger these positive effects.

Having more physical and mental energy involves understanding that they’re interconnected. When you move your body, you’re not just strengthening your muscles-you’re also enhancing your brain’s capacity to focus and maintain alertness.

Exercise doesn’t need to be strenuous to be beneficial. Even light activity like walking or gentle stretching can improve circulation and energy levels.

Consequences of a sedentary lifestyle

The human body was designed for movement, not prolonged sitting. Unfortunately, modern lifestyles often involve extended periods of inactivity, particularly for those with desk jobs or long commutes.

Extended periods of inactivity can reduce metabolism and impair the body’s ability to control blood sugar levels, regulate blood pressure, and break down fat (Medical News Today). Studies have consistently linked sedentary lifestyles to increased risks of obesity, type 2 diabetes, cardiovascular disease, and certain types of cancer.

More concerning, research has found that sedentary lifestyles are associated with an increased risk of early death regardless of physical activity levels. This means that even if you exercise regularly but spend most of your day sitting, you may still face increased health risks.

Mental health is also affected by inactivity. A recent review that included data from over 110,000 participants found a clear link between sedentary behavior and increased risk of depression. This relationship creates a troubling cycle: inactivity can worsen mental health, which in turn may reduce motivation to be active.

How to have more energy during the day

Energy levels fluctuate naturally throughout the day, but understanding how your body produces and maintains energy can help you optimize your routine for sustained vitality.

How the human body obtains energy

Your body’s primary source of energy comes from the food you eat. Through complex biochemical processes, your cells convert nutrients into adenosine triphosphate (ATP), often called the body’s “energy currency.” ATP is a high-energy molecule that powers virtually every cellular function (NCBI).

The process begins with digestion, where large food molecules are broken down into smaller components-proteins into amino acids, carbohydrates into sugars, and fats into fatty acids and glycerol. These smaller molecules enter cells where they undergo further breakdown through processes like glycolysis, the citric acid cycle, and oxidative phosphorylation, ultimately producing ATP that fuels cellular activities (NCBI).

Carbohydrates provide the quickest source of energy, while fats offer more sustained energy release. Proteins are generally used for tissue building and repair rather than immediate energy, though they can be converted to energy when needed.

What to take to have energy all day long

Maintaining steady energy levels often requires more than just regular meals. Certain supplements for fatigue and micronutrients can help optimize your body’s energy production systems.

Vitamins for energy play crucial roles in cellular metabolism. B vitamins in particular-especially B12-are essential for energy production at the cellular level. B12 deficiency can lead to fatigue and weakness, making it an important consideration for energy support (Healthline).

Other supplements that may help combat fatigue include:

1. Rhodiola rosea: This adaptogenic herb has been studied for its ability to alleviate fatigue and enhance mental performance. Clinical studies show it can help reduce symptoms of stress-induced fatigue and burnout (NCBI).
2. Coenzyme Q10 (CoQ10): An essential component of mitochondrial energy production, CoQ10 supplements have been shown to effectively reduce fatigue symptoms according to a 2022 meta-analysis of randomized controlled trials (DOAJ).
3. Iron: For those with iron deficiency, supplementation can significantly improve energy levels. Iron is crucial for oxygen transport throughout the body, which directly impacts energy production.
4. Ashwagandha: This traditional herb has been shown to boost energy and reduce stress-related fatigue.

The following table compares common energy-supporting supplements:

Supplement	Primary Benefit	Recommended For	Typical Dosage
Vitamin B12	Cellular energy production	Vegetarians, older adults	2.4 mcg daily
CoQ10	Mitochondrial function	Adults over 40, statin users	100-200 mg daily
Rhodiola rosea	Stress adaptation, mental performance	Those with stress-induced fatigue	400-600 mg daily
Iron	Oxygen transport	Those with deficiency (test first)	Varies by need
Ashwagandha	Stress reduction, energy support	Those with stress-related fatigue	300-600 mg daily

⚠️ Warning: Before starting any supplement regimen, consult with a healthcare provider, especially if you have existing health conditions or take medications. Supplements are not regulated as strictly as pharmaceuticals by the FDA and may interact with medications or be inappropriate for certain individuals.

What to do to regain energy quickly

Sometimes you need an immediate energy boost during a particularly demanding day. Here are science-backed strategies for quick energy recovery:

1. Movement break: Even a 5-minute walk can increase circulation and alertness. Stand up, stretch, or do a few simple exercises to combat energy dips.
2. Hydration: Dehydration is a common cause of fatigue. Drinking a glass of water can help restore energy quickly.
3. Protein snack: A small protein-rich snack can stabilize blood sugar and provide sustained energy without the crash that comes from sugary options.
4. Deep breathing: Several deep breaths can increase oxygen intake and immediately improve mental alertness.
5. Power nap: A short 10-20 minute nap can restore alertness without leaving you groggy, especially during the natural afternoon energy dip.

To be an active person isn’t just about scheduled exercise-it’s about maintaining consistent energy through smart habits throughout the day. Active people understand the importance of these quick energy restoration techniques and implement them regularly.

Practical strategies to be more active

Incorporating more movement into a busy schedule requires creativity and planning. The good news is that even small amounts of activity accumulated throughout the day can provide significant health benefits.

Short exercises at home or at the office

You don’t need a gym membership or special equipment to stay active during a busy day. Simple exercises that use your body weight for resistance can be effective for maintaining strength and energy.

Office exercises you can do at your desk include:

1. Triceps dips: Using your chair, place your hands on the edge of the seat, fingers facing forward. Lower yourself down and push back up for 10-15 repetitions (Healthline).
2. Desk push-ups: Place your hands on the edge of your desk, slightly wider than shoulder-width apart. Lower your chest toward the desk, then push back up. Aim for 10-15 repetitions.
3. Chair squats: Stand in front of your chair and lower yourself as if sitting down, but just before touching the seat, stand back up. Repeat 10-15 times.
4. Desk plank: Place your hands or forearms on your desk edge, walk your feet back until your body forms a straight line, and hold for 30 seconds.

For a quick 5-minute office workout, try this sequence:

• Desk push-ups: 20 repetitions
• Seated knee-to-chest: 10 repetitions per leg
• Chair squats: 10 repetitions
• Desk plank: 30 seconds
• Seated shoulder rolls: 20 forward, 20 backward

Being active during the day also includes finding opportunities for movement outside of structured exercise. Take the stairs instead of the elevator, park farther from entrances, or stand during phone calls.

How to incorporate movement into a busy routine

The key to staying active despite a packed schedule is integration rather than addition. Instead of trying to find extra time for exercise, look for ways to incorporate movement into existing activities.

Consider these practical strategies:

1. Walking meetings: Suggest walking discussions for one-on-one meetings rather than sitting in a conference room.
2. Active commuting: If possible, bike or walk part of your commute, or park farther from your workplace.
3. Movement alarms: Set hourly reminders to stand up and move for 2-3 minutes.
4. Break fragmentation: Instead of one long lunch break, take shorter breaks throughout the day to walk or stretch.
5. Task pairing: Combine physical activity with other tasks-do squats while brushing teeth, calf raises while washing dishes, or lunges while folding laundry.

For many busy Americans, finding large blocks of time for exercise is challenging. This approach of “movement snacking”-taking small bites of activity throughout the day-can be more sustainable and still provide significant health benefits.

Activities you can do without leaving your workplace

When deadlines loom and meetings fill your calendar, finding time to leave the office for exercise can seem impossible. Fortunately, there are effective ways to stay active without ever leaving your workplace.

What can I take to be more active at work includes having simple tools like a resistance band in your desk drawer, a small stress ball for hand exercises, or even a balance cushion to engage core muscles while sitting.

Try these workplace-friendly activities:

1. Deskercise routine: Shoulder rolls, neck stretches, seated leg extensions, and ankle rotations can all be done discreetly at your desk (Healthline).
2. Standing desk intervals: If you have a standing desk, alternate between sitting and standing every 30-60 minutes.
3. Wall sits: Find an empty wall, slide down into a seated position with your back against the wall, and hold for 30-60 seconds.
4. Stair climbing: Take a quick break to climb a flight of stairs-even just once or twice provides cardiovascular benefit.
5. Chair yoga: Simple yoga poses modified for office chairs can improve flexibility and reduce tension.
   

Creating a workplace culture that values physical activity can make these practices more acceptable. Some companies in the United States have implemented “movement breaks” during long meetings or created workplace wellness programs that incentivize regular activity throughout the day.

Energy-boosting food and habits

Nutrition plays a crucial role in maintaining energy levels throughout a busy day. The foods you choose can either boost your productivity or leave you feeling sluggish and drained.

What can I eat or drink to be more active

Eating for sustained energy requires understanding how different foods affect your metabolism and blood sugar levels. The goal is to maintain stable blood glucose rather than experiencing dramatic spikes and crashes.

Energy-boosting foods include:

1. Complex carbohydrates: Whole grains like oats, quinoa, and brown rice provide slow-releasing energy that sustains you longer than refined carbohydrates.
2. Protein-rich foods: Eggs, lean meats, legumes, and dairy help stabilize blood sugar and provide amino acids necessary for cellular repair.
3. Healthy fats: Avocados, nuts, seeds, and olive oil support brain function and provide sustained energy without blood sugar fluctuations.
4. Fruits and berries: Bananas, apples, and berries provide essential vitamins, minerals, and fiber that support energy production (Medical News Today).
5. Hydrating foods: Cucumber, watermelon, and citrus fruits provide both hydration and nutrients that support cellular function.

Strategically timing your meals and snacks can also help maintain consistent energy. Consider eating smaller, more frequent meals rather than three large ones to avoid the energy dips that often follow heavy meals.

Hydration deserves special attention, as even mild dehydration can cause fatigue and reduced cognitive function. Water should be your primary beverage, but herbal teas and infused water can provide variety without added sugars or caffeine.

How to recover energy after a mid-afternoon slump often relates directly to your lunch choices. Heavy, high-carbohydrate meals tend to induce drowsiness, while balanced meals with protein, healthy fats, and complex carbohydrates provide more sustained energy.

Avoid habits that sap your energy

Just as certain practices can boost energy, others can drain it-often without you realizing the connection. Identifying and reducing these energy-depleting habits can help maintain vitality throughout busy days.

Common energy-draining habits include:

1. Excessive caffeine consumption: While moderate caffeine can boost alertness, too much can lead to increased anxiety, disrupted sleep, and eventual energy crashes.
2. Skipping meals: Missing meals, especially breakfast, can lead to energy deficits and poor concentration throughout the day.
3. High-sugar foods: The temporary energy boost from sugary snacks quickly leads to a crash that leaves you feeling more tired than before.
4. Dehydration: Even mild dehydration can cause fatigue, headaches, and difficulty concentrating.
5. Poor sleep habits: Inconsistent sleep schedules, screen time before bed, and sleep environments not conducive to quality rest significantly impact daytime energy.
6. Chronic stress: The constant activation of stress responses depletes energy reserves and can lead to burnout over time.

⚠️ Warning: Being constantly “busy” without adequate rest can lead to burnout, a state of chronic physical and emotional exhaustion. Despite the cultural glorification of busyness, true productivity requires cycles of activity and recovery.

The distinction between being “busy” and being “productive” is important to recognize. Studies have shown that being perpetually busy doesn’t necessarily correlate with accomplishment or satisfaction (Life Sorted). Strategic rest periods actually enhance productivity and creativity rather than detract from them.

Routines to stay active at home

The home environment offers unique opportunities and challenges for physical activity. With thoughtful planning, your living space can become an effective venue for maintaining an active lifestyle.

How to be active at home without equipment

You don’t need an elaborate home gym to stay active. The most effective tool for home exercise is your own body weight, which provides resistance for strength training and can be used in various ways to improve cardiovascular fitness.

Try this equipment-free home routine:

1. Bodyweight circuit: Perform 45 seconds each of jumping jacks, push-ups (modified if needed), squats, lunges, and plank holds with minimal rest between exercises. Repeat 2-3 times for a quick but effective workout (Healthline).
2. Room-to-room workout: Assign different exercises to different rooms or areas of your home. As you move through your house during normal activities, perform the designated exercise when entering each space (e.g., 5 squats in the kitchen, 10 calf raises in the bathroom).
3. Commercial break challenges: During TV time, use commercial breaks for quick exercise bursts like jumping jacks, mountain climbers, or high knees.
4. Stair workouts: If you have stairs, use them for cardio intervals, step-ups, or modified incline push-ups.
5. Active chores: Approach household tasks as workout opportunities-squat while loading the dishwasher, lunge while vacuuming, or add dancing to your cleaning routine.

Having energy all day long often involves breaking up periods of inactivity with short bursts of movement. Research indicates that even very brief activity “snacks” can improve energy levels and metabolic health.

For many Americans working from home, the boundaries between work and personal time have blurred, making it even more important to intentionally incorporate movement throughout the day.

Tips for people with limited mobility or recovering

Physical activity remains important for everyone, regardless of mobility limitations or recovery status. Adapting exercises to accommodate physical constraints allows people of all abilities to experience the benefits of movement.

For those with limited mobility, consider:

1. Chair exercises: Many effective workouts can be performed while seated, including upper body strength exercises, seated marches, and chair yoga (Wellwise).
2. Water-based activities: Exercising in a pool reduces pressure on joints while providing resistance, making it ideal for those with arthritis or recovering from injuries.
3. Adaptive equipment: Items like resistance bands, hand weights, or stability balls can make exercises more accessible while still providing benefits.
4. Range-of-motion activities: Gentle stretching and joint mobility exercises maintain flexibility and circulation even for those with significant movement limitations.
5. Breathing exercises: Deep breathing practices improve oxygen utilization and can activate the parasympathetic nervous system, reducing stress and promoting recovery.

When recovering from illness or injury, the key principle is gradual progression. Start with activities well within your current capabilities and slowly increase duration and intensity as your body adapts.

Remember that any movement is beneficial. Research shows that even very light activity provides health benefits compared to being completely sedentary (Better Health Channel). This is particularly encouraging for those with limited mobility or those in recovery phases.

In conclusion 

The modern American lifestyle often glorifies busyness at the expense of health, but with these evidence-based approaches, you can reclaim your energy and vitality while still meeting your responsibilities and goals. Remember that consistency matters more than intensity-small actions, when repeated daily, create significant positive change over time.

References

1. Mayo Clinic – Exercise: 7 benefits of regular physical activity: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
2. World Health Organization – Physical activity fact sheet (2022): https://www.who.int/news-room/fact-sheets/detail/physical-activity
3. National Center for Biotechnology Information (NCBI) – Biochemistry, Adenosine Triphosphate (2023): https://www.ncbi.nlm.nih.gov/books/NBK553175/
4. NCBI Bookshelf – Molecular Biology of the Cell (2023): https://www.ncbi.nlm.nih.gov/books/NBK26882/
5. PMC – Rhodiola rosea L. extract (WS® 1375) for patients with burnout symptoms (2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/
6. PMC – Chronic Stress and Energy Deficiency (2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC9449413/
7. Nature Metabolism – Energy metabolism in health and disease (2020): https://www.nature.com/articles/s42255-020-0251-4
8. Frontiers in Nutrition – Dietary Supplements for Fatigue Mitigation (2022): https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.856287/full
9. Journal of Bone and Mineral Research – Physical Activity Guidelines (2022): https://academic.oup.com/jbmr/article/37/12/2443/7499973
10. PMC – Workplace Movement Interventions (2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC10784128/