7 Quick Exercises That Keep You Energised Through The Day

Quick exercises can be beneficial for staying energised all day. They boost blood flow, release endorphins, and get rid of the sluggish feeling.

01 May 2026, 14:20 · www.ndtv.com

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Summer heat and humidity drain energy quickly, causing fatigue and sluggishness
Simple exercises can boost circulation, mood, and energy without equipment or gym
Knee marches and arm swings help wake muscles, improve posture, and reduce tension

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Summer heat tends to reduce your energy very fast, leaving you drained, sweaty, and stuck in slow motion by midday. Along with the heat, the humidity can make it difficult to stay active and alert. Your body has to work overtime just to cool down, which diverts the energy from daily tasks and leaves you foggy-headed and fatigued. Daily tasks like commuting, workouts or even household chores start to feel overwhelming. Here's when you should resort to simple activities to recharge your body naturally, boosting circulation and mood even on the hottest days.

You don't need a gym or any equipment, just a few minutes here and there that can help you get through afternoon slumps and evening lethargy. Quick exercises can be beneficial for staying energised all day. They boost blood flow, release endorphins, and get rid of the sluggish feeling. When you include these exercises into your routine you'll be able to beat the summer energy slump, stay productive, and have more energy when the heat tries to slow you down. Here are some quick exercises to keep you energised through the day.

Quick Exercises For Better Energy

1. Knee Marches

Start your day or reset the day after lunch with knee marches, as it helps to wake up your legs and core. Stand with feet hip-width apart, arms relaxed at your sides. Lift one knee toward your chest while swinging the opposite arm forward, then switch sides in a marching rhythm. Keep it brisk for 1-2 minutes, breathing steadily. This gets your heart pumping lightly, sending fresh oxygen to your muscles and brain.

2. Arm Swings and Circles

Do you stay hunched over a screen all day long? Loosen up with arm swings to free your upper body and improve posture. Extend arms out to the sides at shoulder height, then swing them forward and back like a pendulum. Follow with big circles: forward for 30 seconds, backward for 30 more. Keep your shoulders relaxed and look straight ahead. By opening your chest and rotating shoulders, you release built-up tension from slouching. This floods your brain with blood, improving focus and easing neck strain.

3. Jumping Jacks

Nothing is better than jumping jacks, they're classic for a reason. Start with your feet together, and arms at your sides. Jump feet out wide while raising arms overhead to clap, then jump back to start. Perform 20-30 reps at a comfortable pace, or slow it down if needed. This exercise increases your heart rate, releasing feel-good chemicals that help fight fatigue. It works your legs, core, and arms all at once.

4. Squats

Squats are one of the best for leg power and all-day stamina. It targets the biggest muscles to boost metabolism. Keep your feet shoulder-width and toes slightly out. Push hips back as if you're sitting into a chair, lowering until thighs are parallel to the floor (or as low as you're comfortable). Drive through heels to stand, squeezing glutes. Aim for 10-15 reps. They strengthen posture by engaging glutes and thighs, countering the drain from prolonged sitting. Better blood return to the heart means better energy, not crashes.

5. Calf Pumps

Calf pumps keep lower legs lively and prevent that heavy feeling. Stand tall, rise onto tiptoes as high as possible, hold for 3-5 seconds, and then lower slowly. Repeat continuously for 1-3 minutes, holding a wall if balance wobbles. Rising and lowering contracts calf muscles, acting like a natural pump to push blood upward against gravity. This reduces swelling and fatigue in feet, boosting overall circulation.

6. High Knees

For a running-like rush without going anywhere, high knees can be quick cardio. March or jog in place, driving knees high toward your chest one at a time. Pump arms opposite, like sprinting. Maintain a steady rhythm for 30-60 seconds. This high-intensity burst oxygenates muscles deeply, improving mood and metabolism.

7. Twisting Lunges

Twist out the tension with lunges that mobilise hips and spine. Step forward with your right foot into a lunge (both knees bent 90 degrees), then rotate the torso left over the front leg. Return to centre, step back, and switch sides. Do 8-10 per leg. The twist massages organs, helping in digestion while stretching tight hips from sitting.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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