Easy Ways To Increase Energy And Physical Performance

19 Easy Ways to Increase Energy and Physical Performance in 5 Minutes

The body that lacks energy will look lethargic and unpassionate. The effect, performance is decreasing and unproductive. Is there an instant way to solve it?

Lethargic, dizzy, and not energized. That’s a sign you’re experiencing an energy shortage. One of the causes is the fatigue factor. Often feel tired and not energized? It can be a symptom of certain diseases, such as anemia, diabetes, thyroid disease, heart disease, and sleep disorders.

Relax, there is an easy way of pump back the lost body energy. Here are Easy Ways to Increase Energy and Physical Performance tips instantly.

Easy Ways to Increase Energy

Drink plain water.

Dehydration is a common cause of running out of energy that can be easily overcome. Even mild dehydration can suck the energy and disrupt thinking and logic skills.  If it lacks energy, try drinking a few glasses of water as the first solution.

Drink coffee or tea

The next easy ways to increase energy is drinking coffee or tea.

Caffeine often gets bad predicate because it can cause restlessness, insomnia and heart problems. However, as long as you consume it is not excessive, caffeine is a good way to boost energy as long as it comes from a healthy source. Instead of getting caffeine intake from a soft drink, you better drink tea or coffee.

Caffeine in coffee blocks certain receptors in the brain from receiving adenosine, a neurotransmitter that causes fatigue.

Although caffeine prevents your brain from receiving adenosine, it does stop your body from producing it.

Once the caffeine is depleted, the buildup of adenosine causes you to collapse and of course you should sip the coffee back. Therefore, it is advisable to sip fewer doses of coffee and not immediately spend it at the same time. It can help you feel more energized in the long run.

Lemon water

A glass of warm lemon water in the morning will boost your energy to start the day. Lemon water is a natural source of energy, it works to help you not to dehydrate, help your body’s digestion, improve your metabolism, rejuvenate your skin and improve your mood.

Consumption of energizing foods.

The next easy ways to increase energy is consuming of energizing foods.

To boost energy instantaneously, eat healthy snacks containing complex proteins and carbohydrates.

Tip: You can find complex carbohydrates in wheat products.

Consumption of fruits and vegetables rich in water content

Water-based fruits and vegetables can boost your energy.

It is possible that when feeling tired, you do not feel like eating a lot.

Hunger makes you increasingly fussy. So, it is best to consume fruits or vegetables that are rich in water content.

The vegetables and fruit will make you feel refreshed.

Consumption of foods high in protein

The next easy ways to increase energy is consuming foods high in protein.

Foods with high protein content can increase the amount of energy in the body. Around us, there are various types of foods that contain high protein that can easily consume them. Foods with protein such as eggs, beans, yogurt, or some vegetables that contain vegetable proteins so that the energy in the body remains well maintained.

Eat fish twice a week

Fish is one of the healthiest foods to consume, because it is rich in proteins, omega-3 fatty acids, vitamins and essential minerals. Regular fish consumption lowers blood pressure, reduces the risk of heart disease and promotes overall body health which in turn makes you energetic.

Nuts and dried fruits

The next easy ways to increase energy is consuming nuts and dried fruits.

Nuts and fruits are a combination of fiber and protein, which can slow down the breakdown of carbohydrates and provide the supply of glucose in the body. Healthy fats can be found in nuts and grains can also provide enough energy sources and are ideal for your body endurance.

Dark chocolate

Dark Chocolate has many benefits for health, among others, protecting the skin, helping digestion, improving heart health while helping to restore energy. The epicatechin, a chemical substance contained in dark chocolate, can energize the body by doing dilation of blood vessels.

Do brisk walking.

A 10 minute walk can increase the energy by up to 2 hours. The additional energy gained from consuming sugar or caffeine only lasts for 1 hour and after that the probability decreases dramatically so the remaining energy is much less than before.

Walking Fast in The Morning

Easy Ways To Increase Energy

Making a habit to walk for 10 minutes in the morning (before breakfast) has many benefits. It can help you burn calories, boost your metabolism, build your body’s organs and prepare your appetite for breakfast.


The body is not accustomed to exercising, when compared with a regular exercise for a minimum of one hour a week, the difference can be like heaven and earth. We need to exercise routine and train our physical to keep fit, with flexible joints and strong muscles.

Expose yourself to sunlight.

Light inhibits the production of melatonin, the hormone that is released by the brain to produce drowsiness. If you are indoors or in a dark classroom all day, the brain may consider the bedtime to arrive and release the hormone melatonin so the energy is reduced.

Washing your wrist

Washing your wrist is a natural way to increase energy. You like getting the urge to bathe and wash away the fatigue.

However, bathing activities are not always possible at any time.

So, the fastest-stimulating solution to energy is pouring water on your wrist and other pulse points.

The artery’s pulse point is the area where the arteries are just below the skin surface. This action makes you feel refreshed.


Chewing is a very important part of the digestive process. But more than that, chewing makes your body easier to break down the nutrients in food and turn it into energy.

The optimal amount of chewing per bite is unclear. However, it is recommended that you may need to chew the food 25 to 40 times to enjoy the benefits of the rules of appetite.

Chewing gum

Chewing gum is not just refreshing breath, but it can also rebuild the lost energy. Why? Chewing gum, can increase heart rate. That is, the more oxygen rich blood flows to the brain.

In addition, the flavor of the chewing gum, especially the flavor of mint gives a cool taste in the mouth thereby stimulating the nervous system so more alert.

A short nap

Lack of energy can make you so sleepy. Choosing a nap can be a good choice. Nap can improve your mood, alertness and performance.

But remember, the most effective nap is 20 to 40 minutes, do not be more than that. Sleeping too long actually makes you become more sleepy and sometimes make a headache.

Sleep enough

Naturally, the body of an older person needs to break at least 6 hours a day. If you want to be healthy, try to sleep 7 hours a day. Well, if you want to keep your body energized without getting tired, never get used to sleep less than 6 hours. Because of the body’s process to pass through its natural resting hours, it can have a bad impact on our health in the long term.

Mental rest

A number of studies have shown that taking the time to give your brain and body a rest, especially during weekdays, will boost your energy and make you more productive. All you need is a 10 to 20 minute break. Whether it’s meditation, prayer, listening to music, or coming away in a quiet place is just some of the options you can try. It can be done in the morning before your work or activity, and feel the difference.

Learn more about How to improve mental health

Thank you very much for reading The Easy Ways to Increase Energy and Physical Performance in 5 Minutes, hopefully useful.

Last Updated on October 14, 2021 Reviewed by Market Health Beauty Team