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Writer's pictureRenee Boetticher

5 Simple Exercises for Women to Boost Energy


Kinetic Women Wellness group fitness class in Round Hill, Virginia

As we age, maintaining high energy levels can feel like a challenge, especially for women balancing busy lives, careers, and families. But did you know that exercise is one of the most effective ways to increase your energy? Research shows that regular physical activity boosts your stamina, improves mood, and even helps combat fatigue. The key is incorporating the right exercises that work for your body, particularly as it changes after 40.


Here are 5 simple, science-backed exercises that will help you boost your energy, build strength, and feel your best.


 

Exercise #1 - Walking Lunges


Why It Works:Walking lunges target multiple muscle groups, including the quadriceps, hamstrings, and glutes, all while engaging your core for balance. Research shows that activating large muscle groups through compound exercises increases oxygen flow, improving circulation and energy levels. Lunges also enhance functional fitness, which is essential for maintaining mobility as we age.


How to Do It:


Woman performing a forward lunge exercise during a fitness session

  • Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees.

  • Push through your right heel to stand up and step forward with your left foot, repeating the lunge.

  • Continue alternating legs for 10-12 reps per side.


Science Fact:According to a study published in the Journal of Sports Medicine and Physical Fitness, engaging in lower-body resistance exercises like lunges improves cardiovascular endurance, which directly correlates with reduced fatigue and increased energy levels.


 

Exercise #2 - Push Ups- Modified if needed


Why It Works:Push-ups are a fantastic upper body exercise that also strengthens your core. They engage the chest, shoulders, and triceps while improving muscle endurance. For women over 40, maintaining upper body strength is essential for overall functionality, and push-ups are an efficient way to achieve this.


How to Do It:


Woman performing a modified push up

  • Begin in a plank position with your hands slightly wider than shoulder-width apart.

  • Lower your body until your chest almost touches the floor, keeping your elbows tucked.

  • Push back up to the starting position. If needed, you can modify the exercise by dropping to your knees.

  • Aim for 8-10 reps.


Science Fact:Studies have shown that strength training, particularly upper body exercises like push-ups, can improve mitochondrial function in muscle cells, which is crucial for energy production at a cellular level. (American Journal of Physiology).


 

Exercise #3 - Glute Bridges


Why It Works: Glute bridges are a low-impact exercise that strengthens your glutes, hamstrings, and lower back. Activating the posterior chain is essential for supporting good posture and relieving tension in the lower back, which can be common in women over 40 due to prolonged sitting. Improved posture leads to better energy flow throughout the day.


How to Do It:


Woman performing a glute bridge

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  • Press your heels into the floor as you lift your hips toward the ceiling, squeezing your glutes at the top.

  • Slowly lower your hips back down and repeat for 12-15 reps.


Science Fact:According to a study from the International Journal of Sports Physical Therapy, strengthening the glutes through exercises like bridges can improve postural alignment, reduce fatigue from prolonged sitting, and increase overall energy levels.


 

Exercise #4 - Plank Holds


Why It Works:The plank is a full-body isometric exercise that targets your core, shoulders, and back. A strong core is critical for maintaining stability, preventing injuries, and reducing back pain—all of which contribute to better energy levels throughout the day.


How to Do It:


Woman performing a plank hold

  • Begin in a push-up position but with your elbows on the ground, directly beneath your shoulders.

  • Keep your body in a straight line from head to heels, engaging your core and glutes.

  • Hold this position for 20-30 seconds, building up to longer holds over time.


Science Fact: A 2019 study published in the Journal of Strength and Conditioning Research found that core stability exercises, like planks, significantly improved energy levels in participants by reducing fatigue related to poor posture and weak core muscles.


 

Exercise #5 - Jumping Jacks


Why It Works:Jumping jacks are a classic cardio move that elevates your heart rate and increases blood flow to your muscles. This quick burst of aerobic activity can give you an immediate energy boost, which is especially useful if you’re feeling sluggish during the day. It's also a great way to improve cardiovascular health as you age.


How to Do It:


Women doing jumping jacks in a fitness class

  • Stand with your feet together and arms by your sides.

  • Jump your feet out while simultaneously raising your arms overhead.

  • Jump your feet back together while lowering your arms.

  • Repeat for 30-60 seconds.

Science Fact:Aerobic exercises like jumping jacks increase oxygen uptake and improve heart health. A study in the British Journal of Sports Medicine found that regular aerobic activity boosts energy levels by enhancing cardiovascular efficiency, which helps deliver oxygen more effectively to your muscles.


 

Why Exercise Boosts Energy in Women Over 40


As we age, we may notice changes in energy levels due to various factors like hormonal shifts, muscle loss, and a decrease in metabolism. The good news is that regular physical activity—especially strength training and aerobic exercises—can counteract these effects by improving circulation, enhancing cardiovascular health, and increasing muscle strength and endurance.

According to a study in Psychotherapy and Psychosomatics, even low to moderate-intensity exercise significantly improves energy levels and reduces feelings of fatigue in middle-aged adults.

By incorporating these simple exercises into your routine, you can experience a natural boost in energy, helping you feel more vibrant, strong, and ready to take on whatever life throws at you.


Ready to boost your energy and feel your best? Book your free consultation with Kinetic Women’s Wellness today and start your journey toward a healthier, more vibrant you.



 


Renee Boetticher- owner of Kinetic Women's Wellness in Round Hill, Virginia

Feeling energized throughout the day can truly transform how you experience life. Incorporating these energy-boosting exercises is a fantastic start, but you don't have to do it alone. At Kinetic Women’s Wellness, I'm dedicated to helping you find the perfect balance of fitness and wellness to revitalize your body and mind. If you're ready to elevate your energy levels and embrace a more vibrant you, I'd love to work with you. Together, we'll create a personalized plan tailored to your unique needs and lifestyle. Let's embark on this journey together!


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