5 simple ways to boost your energy levels
No one is immune to random bouts of fatigue.
For many people, fatigue is most common around midafternoon, when the workday starts to drag and that hefty midday meal has inspired thoughts of catnaps.
Though an episode of fatigue here or there is likely nothing to worry about, adults who find themselves routinely struggling to muster any energy, whether it's to finish a project at work or play with the kids at night, might be surprised to learn that boosting daily energy levels is relatively simple.
Here are a few easy ways to boost your energy levels and make the most of each and every day.
1 Get regular exercise
Many adults know the value of exercise but simply can't find the time in the day to squeeze in a little time on the treadmill or at the gym. But the American Council on Exercise notes that as little as 10 minutes of moderate or vigorous exercise at a time each day can boost your energy levels and improve mood.
The Centers for Disease Control and Prevention recommend that adults get at least 2 hours and 30 minutes of moderate-intensity aerobic activity, including at least two days of muscle-strengthening activities, each week. If that's a problem, particularly on weekdays, squeeze in 10 minutes here or there when the opportunity presents itself. The more committed you are to regular exercise, the more your energy levels are likely to improve.
2 Treat yourself to a massage
Many people find their energy levels are adversely affected by stress. Too much stress can make you physically sick and cause both physical and mental fatigue. There are many ways to more effectively cope with stress, and treating yourself to a massage is one of them. A massage can relieve stress and help overworked muscles recover, boosting energy levels as a result.
3 Treat breakfast with respect
When you wake up in the morning, even after a great night's sleep, your body's energy reserves are almost entirely depleted. Consequently, men and women who don't eat a healthy breakfast are almost certain to struggle with their energy levels throughout the day. Something as simple as a bowl of low-calorie cereal or some oatmeal with fruit can help restore your body's energy levels and lay the groundwork for a productive day. Skipping breakfast entirely will make you feel sluggish in the morning and increases the risk that you will overeat come lunchtime, adversely impacting your energy levels for the rest of the day.
Focus on maintaining steady energy levels throughout the day
Lacking energy over the course of a typical day might be a byproduct of your eating habits beyond the breakfast table. Numerous studies have found that eating three large meals per day is not an effective way to maintain steady energy levels over the course of a typical day. Instead, smaller, more frequent meals coupled with healthy snacks can stabilize blood sugar levels and help maintain sufficient energy levels, improving both mental acuity and mood.
Instead of a large omelet platter for breakfast, choose a small bowl of low-calorie cereal and follow it up three to four hours later with a healthy snack of fresh fruit. When lunchtime arrives three to four hours after your mid-morning snack, choose a small lunch with ample protein and follow that up a few hours later with a healthy snack of yogurt.
The specifics of your diet should be discussed with your physician, but you will likely find that eating smaller,more frequent meals and healthy snacks will drastically improve your energy levels throughout the day.
5 Drink more fluids
Your lack of energy might not be the result of an unhealthy breakfast or a lack of exercise. Some people simply don't drink enough fluids to stay hydrated and feel sluggish as a result.
Symptoms of dehydration mimic those of hunger, leading many to purchase unhealthy snacks when they might just need to drink more fluids. Those snacks can compound the sluggishness you feel from being dehydrated, zapping your energy levels even further. So if you daily routine does not include drinking enough fluids, try having a few glasses of water each day and your energy levels might just improve.