More energy and focus with exercise and the right snack

Do you sometimes feel tired even though you have had enough sleep? Then perhaps the very thing you least feel like doing in such moments is exactly what will help you: exercise.

Get started right away with our short flash workout and get your body moving – in just a few minutes:

Routine

• Duration: approx. 10 minutes
• Principle: Interval training – 40 seconds of exercise, 20 seconds of rest
• 2 rounds (each exercise is repeated twice)

Exercises

1. Jumping Jacks
   Full-body warm-up to get your circulation going.
2. Squats
   Strengthens legs and glutes. Keep your back straight, weight on your heels.
3. Push-ups
   Works chest, shoulders, and arms. Option: perform on your knees.
4. Plank with Shoulder Taps
   In forearm or high plank, alternately tap your shoulder with one hand – keep your core stable.
5. Lunges
   Step forward alternately – strengthens legs and improves balance.
6. Mountain Climbers
   In plank position, quickly pull your knees toward your chest – gets your heart rate up.

Tips

• Set a timer (Tabata app or interval timer on your phone).
• Do the exercises at your own pace – better to move cleanly and with control than too fast.
• If you still have energy: finish with a 30-second sprint on the spot as a finisher!

Find out why we feel so energetic and clear-headed after exercise in the following sections.

Exercise as a natural energy booster

Even a few minutes of moderate exercise can work wonders: it gets your circulation going, improves blood flow to your muscles – and your brain benefits too. Studies show that exercise improves the supply of oxygen and nutrients to the brain, thereby increasing concentration, focus and mental performance.

The best thing about it is that you don't need hours of training or peak performance. A short workout in between often is enough to make you feel noticeably fitter and more alert.

Good mood the natural way

Perhaps you know the feeling: after exercising, you simply feel better – balanced, content and full of energy. The reason for this lies in our brain. During training, mood-lifting neurotransmitters such as endorphins, dopamine and serotonin are released.

Just 20 minutes of exercise can be sufficient to feel this effect. And those who exercise regularly even benefit in the long term: physical activity can significantly reduce the risk of depressive moods and increase general well-being.

Sport keeps your brain fit

It's not just your body that benefits – exercise also trains your brain. Studies show that regular exercise promotes neuroplasticity: the brain's ability to change, create new connections and remain mentally flexible.

An important factor here is BDNF (brain-derived neurotrophic factor) – a growth factor that is released in greater quantities during exercise and supports the formation of new nerve cells. The result: better learning, sharper thinking and a more stable mood.

Healthy snacks that really get you going

It's not just exercise that gets you going – smart snacking can also help you stay focused and energised for longer. What's inside is crucial: natural ingredients, good fats, proteins and minerals provide your body with sustainable energy – without any sugar crashes.

Our tip: enjoy Müesli as a snack with familia Bites!

The new familia Bites give you exactly what you need when everyday life demands your all: natural enjoyment, extra crunch and functional ingredients for on the go.

Whether Energy, Protein or Immunity – the crunchy familia Bites made with wholegrain oats are enriched with valuable nutrients such as plant-based protein, iron, vitamin C or zinc to support you throughout the day. Naturally with less sugar than conventional cereal bars and snacks.

Ideal for the office, on the go, after a workout or as a smart snack in between.

Conclusion: staying active pays off – scientifically proven.

Whether it’s a quick workout, a walk or a bike ride, movement gives you a natural boost. And with the right snack, you stay mentally sharp and physically strong between meetings, workouts or everyday moments.