Staying energized throughout the day can be a challenge, especially if you have a sedentary lifestyle. Sitting for extended periods of time can make you feel sluggish, reduce focus, and productivity levels.

Fortunately, there are some exercises that you can do to invigorate your body and mind and keep your energy levels up. Here are seven exercises that can help:.

1. Jumping Jacks

Jumping jacks are a classic aerobic exercise that can help get your blood pumping and increase your heart rate. To do this exercise:.

Start with your feet together and arms at your sides.
Jump up and simultaneously spread your arms out to your sides and your legs out shoulder-width apart.
Jump again and return to the starting position.
Repeat the sequence for 30 seconds to one minute.

2. Squats

Squats are another simple yet effective exercise that focuses on your lower body, but they can be modified to work your entire body. To do this exercise:.

Stand with your feet hip-width apart.
Bend your knees and push your hips back, as if you’re sitting on an imaginary chair.
Make sure your knees don’t go past your toes and your back stays neutral.
Push up through your heels and return to the starting position.
Do 10-15 reps per set, for 2-3 sets.

3. Lunges

Lunges are a great exercise to work your legs, glutes, and core. To do this exercise:.

Stand with your feet hip-width apart and your hands at your hips.
Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle.
Make sure your back knee doesn’t touch the ground and your front knee stays above your ankle.
Push back up to the starting position and repeat on the other side.
Do 8-10 reps per leg, for 2-3 sets.

4. Push-ups

Push-ups can be challenging, but they’re an excellent exercise that works your chest, shoulders, triceps, and core. To do this exercise:.

Start in a plank position with your hands shoulder-width apart and your feet together.
Bend your elbows and lower your chest to the ground, keeping your body in a straight line.
Push back up to the starting position, keeping your core engaged.
Do 8-10 reps per set, for 2-3 sets.

5. Yoga

Yoga is a great low-impact exercise that can increase mindfulness, reduce stress, and improve flexibility. Here are some yoga poses that you can do to energize your body:.

Downward-Facing Dog: Start on your hands and knees. Lift your hips up and back, straightening your arms and legs.
Warrior Pose: Start with your feet hip-width apart. Step one foot back and bend your front knee. Raise your arms above your head, keeping your back foot grounded.
Tree Pose: Stand with your feet together. Lift one foot and place it on your opposite thigh. Bring your hands to your heart and focus on your breath.

6. Burpees

Burpees are a full-body exercise that can help burn calories, increase strength, and improve cardiovascular function. To do this exercise:.

Start in a standing position.
Squat down and put your hands on the ground in front of you.
Jump your feet back into a plank position.
Do a push-up.
Jump your feet back to the starting position and jump up in the air.
Do 5-10 reps per set, for 2-3 sets.

7. Walking

Walking is a low-impact exercise that can be done anywhere and is perfect for getting some fresh air. Walking at a brisk pace can help increase your heart rate and improve blood flow. Aim to walk for at least 30 minutes a day, five days a week.