Energy and everyday wellbeing

Does exercise give you more energy?

On average, yes. Exercise programmes tend to give small-to-moderate improvements in energy, fatigue and vitality, and vitality improves most¹. Moderate-intensity programmes lasting at least 6 weeks helped healthy people and people with chronic health conditions¹. Adding strength exercises to aerobic activity tends to lift energy and vitality more than aerobic activity alone¹.

Starting can feel tiring if you haven't been active for a while. Long sessions at the start can wear people out and put them off, so build up over weeks². Choosing something you enjoy makes it easier to keep going³. Some activity is better than none, and benefits occur below the usual guideline amounts⁴. How long the energy gains last isn't clear yet.

If you feel unusually tired and it doesn't improve, or you can't explain it, get it checked by a doctor. It isn't something to push through.

What is quality of life, and how does activity affect it?

Quality of life is your own judgement of how your life is going compared with your goals, expectations, standards and concerns⁵. It reflects many parts of life, including your health and relationships⁵.

Guidelines say exercise and physical activity improve physical function and quality of life in older adults⁶. Physically active older adults, compared with inactive older adults, show benefits for mobility, falls, depression and quality of life⁷. The mental side is less clear: in adults with type 2 diabetes, exercise improved the physical parts of quality of life but not the mental parts⁸. Most of the direct evidence is from older adults, and some is from people with type 2 diabetes, so it may not apply the same way to everyone.

Think about what a good life looks like for you, such as getting around easily, seeing people or having energy for hobbies. Use that to choose activities, and notice changes in everyday things like stairs, carrying shopping or keeping up with family.

Does an active life lead to greater life satisfaction?

More active people tend to report somewhat greater life satisfaction, but the link is small^9,10. It is an association, and it doesn't prove that being active causes the satisfaction.

The link is stronger for positive feelings, such as enjoyment, than for thinking about your life overall. Activity is not linked with fewer negative feelings^11,9. Life satisfaction is shaped by many things, so treat activity as one good thing among others, such as time with people and sleep, not a guaranteed route to satisfaction.

Choose activities that bring you positive feelings, such as a walk with a friend or dancing. Those are the ones most likely to feel worth repeating.

How is quality of life measured in activity studies?

Mostly with self-completed questionnaires. The most commonly used are the SF-36, the EQ-5D and the SF-12¹², and the WHO's WHOQOL-BREF is also among the most used⁵. They differ in length and in what period they ask about. The EQ-5D and SF-12 take about 2–5 minutes, and the SF-36 takes 10–15 minutes⁵. The EQ-5D asks about how you are now; the SF-36 and SF-12 ask about the past 4 weeks, and the WHOQOL-BREF about the past 2 weeks⁵. The SF-36 groups its 36 items into 8 dimensions, and a higher score means better health². The EQ-5D is quicker but less responsive to detecting change¹³.

No questionnaire is better in every case; the choice depends on the purpose¹². Because they rely on self-report, scores are an imperfect picture¹⁰.

If a programme asks you to complete one, there are no right answers. You can also keep your own record: a weekly note of your energy, mood and how easy daily tasks felt.

How does better physical function make daily life more enjoyable?

Better function means everyday tasks take less effort. The direct evidence is that activity helps older adults keep up daily tasks: it is associated with slower progression of functional limitations and of disability in daily living⁶. Home-based exercise improved physical function, muscle strength, endurance and walking speed, and probably reduced fear of falling¹⁴. The link to enjoyment itself is mostly indirect: better function and better quality of life go together in older adults^6,7.

Older adults are advised to do varied activity that includes balance, strength and endurance on 3 or more days a week at moderate or greater intensity⁴. Benefits for physical function may come at lower amounts than the often-used 150 minutes of moderate to vigorous activity a week⁷.

Pick one everyday task you'd like to find easier, such as climbing stairs or getting up from a chair, and notice how it changes over a few months. Add some strength and balance activities alongside your walking.

If you are frail, have several health conditions, osteoporosis or a past hip fracture, check with a doctor or physio about the type and amount of activity that suits you.

How is physical activity linked to positive feelings?

Physical activity is consistently linked with feeling better, and the link is stronger for positive feelings than for negative ones^11,9. Much of this is association rather than proof of cause. Guidelines note that activity is associated with more positive psychological attributes and fewer depressive symptoms⁶.

Activity is also commonly linked with better self-esteem and confidence, more motivation and focus, and less tension, stress and mental tiredness¹⁵. Cardiovascular exercise tends to go along with better mood, lower stress, more energy and better sleep¹⁶.

Enjoyment seems to matter for keeping going: people who find an activity enjoyable are more likely to stay with it³. Any amount is good, so you can start easy¹⁵. Notice how you feel afterwards, and which activities leave you feeling best.

Can being active be a form of self-care?

Yes. The WHO describes self-care as the ability to promote and maintain your own health, and lists being physically active among the healthy lifestyle choices within it¹⁷.

How you approach activity matters. Exercise driven by internal pressure is generally thought to bring guilt and lower self-esteem, and to reduce the enjoyment and wellbeing benefits¹⁸. That is reasoning and association more than proof, but it points to a kind approach: go at your own pace and pick activities that feel like looking after yourself rather than a chore, such as tai chi, dancing or swimming¹⁶. If you miss a session, simply start again. You don't need to make up for it.

Self-care sits alongside health services, not in place of them. Keep a route to a doctor or other health professional for guidance¹⁷.

How does activity give a sense of accomplishment and purpose?

Accomplishment and purpose haven't been measured directly. The closest evidence is that older adults are more likely to keep going when activity is meaningful to them⁷. People who are active for their own reasons, rather than under pressure, tend to be more active later¹⁸. Activity is also commonly linked with a boost in self-esteem and confidence¹⁵.

Small goals are a common-sense way to build a sense of achievement, though that is a suggestion rather than something proven. A walk around the block or taking the stairs is a fair start, with more effort as you feel fitter¹⁶. Increase the amount gradually⁴.

Set a goal you can reach this week, such as a short walk on set days, and notice when you've done it. Link activity to something that matters to you, such as playing with grandchildren, gardening or seeing friends. Raise your goal only when the current one feels comfortable.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio.

If you take medicines, make sure the activity is right for you, and check with your doctor if you have any doubts. Activity is not a replacement for medicines or treatment, so keep following your doctor's advice.

Stop and rest if you get a sore muscle or joint, and get advice if it persists. If you develop new symptoms as you increase your activity, see a doctor or other health professional⁴. If you feel unwell, sweaty or sick, or have discomfort you can't explain, or breathlessness or dizziness during or after activity, don't just ease off. If it is mild and passes, see a doctor. If not, use the emergency advice: Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If you are thinking about harming yourself, contact a local crisis line (findahelpline.com lists free services in every country), or your local emergency number if you are in danger.