Have you ever heard of the term ‘runner’s high’? It’s actually a real thing! When exercise or physical activity gets your heart rate up and your blood flowing, it releases endorphins that can raise your energy level and, in turn, your mood. If you don’t know where to begin with your fitness and health, or the gym makes you nervous, consider hiring a certified personal trainer. Not only can they create a workout plan that meets your needs, they can also inform you on protein and supplements that will support your fitness goals even further. So if lately you’ve been feeling a bit down in your energy and mood, try the following exercises to increase both:

1. Jogging

Jogging releases endorphins and enhances sleep. More specifically, its physical and mental benefits include boosting energy, increasing concentration and alertness, and refreshing your mind after tiring mental activity. Jogging is a great way to revitalize your body and clear your mind while also training your cardiovascular system.

2. Jump rope

No, jump rope is not just an activity for kids! Jumping rope actually has many benefits including the improvement of heart health, increase in concentration and coordination, loss of fatigue, and improvement of mental health. You can gain the benefits of this exercise no matter how high or low-intensity you do it, your heart will get pumping and blood flowing regardless of your pace.

3. Swimming

Some prefer water-based exercise to exercise on land—if this applies to you, consider doing some light-swimming or walking in your nearest pool. If you have a day where you’re experiencing significantly low energy, the pool is a great alternative to land exercise. Water allows you to preserve energy and exercise longer as there is less effort on your joints and muscles. Swimming increases blood circulation, relieves stress, and improves strength and flexibility, making it a great option for mood and energy boosting exercise.

4. Cycling

Cycling is a great way to get outside during the summer or a great form of exercise during the colder months if you have a stationary bike. Regardless of the season, cycling reduces stress and helps with anxiety while leaving you energized for the day. Its health benefits include improving posture, lowering blood pressure, and improving heart health.

5. Yoga

Yoga is known for its tendencies to improve and balance your mental state as well as improve sleep quality. When you’re experiencing low-energy, practicing yoga can help provide energy boosting effects. Through slow movements and rhythmic breathing, yoga eases your mind and strengthens your body. Most people who practice yoga use it to start their day as it brings a more calm and focused mind to endure the day to come.

6. Weights

Weightlifting has great benefits for your mental and physical health while also increasing energy levels. Weights tone your body, improve your brain health, and promote bone growth. Strength training increases energy by boosting up the amount of proteins that remove glucose from the blood, taking it to the skeletal muscle, and ultimately giving your muscles more energy.

7. Walking

Some might argue that walking doesn’t count as exercise; however, if you walk at a fast-pace, it can get your heart pumping and blood flowing. Try to get outside and take a brisk walk around your neighborhood, a forest, or a nearby park. Even if you take a very low-intensity walk, just being in nature can boost your energy and mood.