Why Does Eating Right & Exercising Give You Energy?

You've probably experienced the effects of downing too much junk food and skipping your workout. Lack of exercise and unhealthy foods can make you sluggish and tired. On the other hand, making nutritious food choices and fitting in plenty of physical activity can boost your energy levels. Healthy lifestyle choices also protect your health and aid in weight control.

Carbohydrates Convert to Energy

• Many people shy away from carbohydrates for fear that they'll gain weight. Anytime you eat too many calories, you're at risk of putting on pounds. However, your body converts carbohydrates to glucose for energy, so skimping might result in tiredness. MayoClinic.com suggests getting 45 to 65 percent of your daily calorie intake from carbohydrates. Not all carbs are created equal, though, and you'll need to choose quality carbs that come from nutritious foods. This means skipping soda, candy and dessert and opting for fresh fruits, whole grains and starchy vegetables, such as potatoes, beans, peas and corn. Some of these foods also contain iron, which contributes to healthy energy levels.

Eating Right Boosts Your Nutrient Intake

• If you stick to a well-balanced meal plan that consists of a variety of foods from each food group, you'll have sustained energy throughout the day, notes the NHS Choices website. Skipping meals means you might not be getting enough nutrients in your diet, which can leave you lacking in energy. Someone who skips breakfast, for example, might be tired before lunch time rolls around but is likely to experience a boost in energy after a meal. Three meals and a couple of snacks, spaced at even intervals through the day, is ideal for keeping your energy up and your nutrient intake adequate.

Exercise Increases Blood Flow

• Sitting around can be relaxing after a long day, but getting up and moving boosts energy so you can finish your tasks or just get through the rest of your workday. Physical activity increases blood flow to your tissues, thereby increasing the amount of oxygen and nutrients available to use as energy, according to the American Council on Exercise. Just 20 minutes, three days per week, is enough to do the trick. However, the U.S. Department of Health and Human Services recommends that adults get at least 2 and a half hours of exercise each week for maximum benefits.

Exercise Boosts Endurance

• If you're not used to exercising regularly, adding it to your routine improves your endurance and increases muscle strength, according to MayoClinic.com. Having a greater endurance means you can exercise for longer and will have more energy to get physical tasks done, such as hefting groceries, without giving in to fatigue. Being strong and physically fit, through a combination of exercise and healthy food choices, gives your body the energy it needs to go to work, finish chores and play with kids or pets.