If you find yourself feeling sluggish and tired, chances are it’s time to do something about it. If you sit down on the couch after work every day, or if you struggle to get through your day without drinking several cups of coffee, chances are that you have some energy issues that need to be addressed.
The great news is that you can boost your energy in many ways. The following are seven ideas to get you moving and boost your energy levels over time so that you feel better both at work and at home when you’re not there!
1. Take your vitamins
What if you could feel more energetic with just a daily supplement? Research has found that an energy-boosting blend of vitamin C, B vitamins, selenium and Maurine might do just that.
A small study from Nottingham Trent University researchers suggests there’s significant potential for using certain supplements to increase overall energy levels in people who exercise regularly. These nutrients have also been shown to improve mental performance and reaction time, as well as support muscle health.
Vitamins and minerals can help nourish your body, which will lead to increased energy. Some people report a lack of energy is due to a lack of certain vitamins and minerals in their diet. Try adding these into your daily routine for a boost:
Vitamin B6, Vitamin B12, Chromium, Magnesium, Omega-3 Fatty Acids. If you want to lose weight or improve your appearance and health, as well as getting more energy, try taking multivitamins with minerals.
It’s no secret that energy levels can plummet when you’re not getting enough of certain vitamins and minerals. If you suspect your diet might be lacking in essential nutrients, ask your doctor about a multivitamin.
Of course, working out regularly and avoiding junk food can do wonders for improving how long you can go before needing a nap, too.
Drink more water: It might sound like a no-brainer, but staying hydrated is an easy way to increase your energy level throughout the day.
While water is great (and all healthy adults should drink at least three liters per day), green tea or other naturally caffeinated drinks are also good options if you need something with just a bit of kick.
2. Drink lots of water
Taking vitamins regularly can provide a healthy boost of energy, and according to a report in The Journal of Clinical Endocrinology & Metabolism, vitamin D has been linked to increased energy levels.
However, it’s important to talk with your doctor before taking any type of supplement; some people experience negative side effects from taking them, such as nausea or gastrointestinal problems. If you want an easy way to take your vitamins on-the-go, try making your own gummy vitamins at home.
This is also a great idea if you’re worried about consuming too much sugar. Just add some fruit juice and gelatin together, set it in molds and refrigerate until firm! Homemade gummy vitamins are ready to go when you are.
Dehydration can sap energy, so getting enough fluids is a simple way to make yourself feel more energetic. How much water you need varies by person. The Institute of Medicine suggests that women drink 91 ounces (2.7 liters) of total beverages daily and men drink 125 ounces (3.8 liters).
It’s a good idea to ask your doctor or pharmacist how much fluid you should consume in addition to any fluids found in food you eat.
When you’re feeling sluggish, it can be hard to muster up enough energy to get through your day. A simple way to boost your energy is by drinking lots of water throughout your day.
Not only will staying hydrated give you more energy, but it will also help you avoid headaches and make sure that your body is functioning at an optimal level.
Drink a glass of water first thing in the morning and when you feel fatigued during the day. Instead of reaching for sugary sodas or caffeinated drinks, which may give a temporary boost but can come with side effects like tooth decay and dehydration, drink water instead! It’s great for overall health too!
3. Eat natural foods
When we eat food that’s closer to its natural state, we give our bodies what they need. The fiber, vitamins and nutrients found in whole foods naturally boost energy levels while keeping you feeling full longer. This is why it’s so important to avoid processed foods as much as possible.
And when it comes to carbs, opt for whole grains and choose veggies over fries any day of the week — they’re higher in fiber and lower in calories than anything found on a plate at a fast-food restaurant.
If you’re looking for something specific to try, go with chia seeds — these little nutritional powerhouses will help keep your digestive system moving (which can be a problem when you’re trying to shed pounds) and give you lasting energy.
Packaged, processed foods have added sugars, sodium, and other ingredients that drag your energy levels down. Instead of reaching for a pre-packaged meal or snack from a vending machine or grocery store shelf, choose fresh fruits and vegetables whenever possible.
Fruits contain natural sugars and vitamins that boost energy without weighing you down. Pack snacks with nuts, yogurt or milk to curb mid-afternoon cravings without weighting you down with calories.
Processed and packaged foods tend to be high in preservatives and artificial ingredients, which may give you an initial burst of energy. However, by mid-afternoon — or even sooner — you’ll likely experience a crash as your blood sugar levels plummet.
If you eat healthier whole foods, your body will get a steady supply of energy from real food sources. Plus, your body won’t have to work so hard to digest healthy foods.
4. Sleep early
It’s no secret that lack of sleep can wreak havoc on your energy levels, especially if you’re pulling long hours at work. One way to combat fatigue is to maintain a regular sleep schedule. Try going to bed and waking up at roughly the same time every day.
If you have trouble sleeping, focus on getting out of bed when your alarm goes off and start your day as soon as possible — which can also help you maintain healthy eating habits, since it’s hard to eat breakfast on a rushed schedule in most cases.
Some people even swear by bright lights or sunshine exposure to get their circadian rhythms back on track after being exposed to fewer daylight hours over winter months.
Getting enough restful sleep can help energize you throughout your day. Make it a point to go to bed early and wake up refreshed so that you feel ready to tackle your day and all of its challenges head-on.
Make sure you get at least 7 hours of sleep every night. This will allow your body to reset and rebuild itself. Getting quality sleep can help increase your energy levels during the day, thus increasing your productivity.
If you’re having a hard time getting enough shut-eye each night, set an alarm so that you have to wake up before you hit 11 PM.
That way, you’ll be tired when it’s time for bed, and you won’t keep yourself up late with TV or social media! Or if waking up early is more of a challenge for you, go to bed earlier so that if/when you do stay up later (which we all know happens), at least it’s not during prime sleeping hours!
5. Exercising is key
The first step is to start moving more. Whether you choose a brisk daily walk or join a fitness class, taking time each day to build activity into your routine will pay dividends — literally and figuratively.
We don’t even mean in terms of weight loss; just being physically active has been shown to improve mood, boost self-esteem, strengthen muscles and bones, and stave-off all kinds of diseases (including heart disease). In fact, exercise is one of those activities that can help us live healthier, longer lives.
The Centers for Disease Control and Prevention say adults should aim for at least 2 1⁄2 hours of moderate physical activity per week — more if we have more sedentary jobs — and should try to incorporate muscle-strengthening exercises two or more days per week.
In order to feel your best and increase your energy, getting regular exercise is essential. For example, aerobic exercise is a great way to improve cardiovascular health, which will give you more energy throughout your day. Some other types of exercise that can boost your energy include strength training and yoga/Pilates.
No matter what type of exercise you choose, always make sure to drink plenty of water to stay hydrated! Exercising is a surefire way to boost your energy levels.
It’s recommended that you schedule in at least 150 minutes of moderate-intensity cardio each week, which includes running, swimming, cycling and rowing. Even just 15 minutes of movement will give you a much-needed boost throughout your day. Some other ways to get moving include
6. Meditate daily,
take five minutes to sit quietly. Focus on your breathing as you inhale and exhale deeply. If your mind wanders, bring it back to your breath. Try not to get frustrated if you find that you’re constantly thinking of other things — meditation is a practice, and each time you return your focus to your breath, it gets easier.
Practicing for just five minutes daily will increase energy levels as well as feelings of happiness and contentment. Not only is meditation a great way to get your blood flowing and improve overall health, but it also helps you notice things you may have otherwise missed.
Take five minutes each day to clear your mind and reflect on how you feel — meditation can help make you more aware of what’s going on in your body. Noticing your feelings early means that if something is amiss, you can fix it before it becomes a bigger problem.
Meditation is a great way to make time for yourself. Not only does it help you relax, but it also helps you focus and clear your mind. In fact, studies have shown that those who meditate regularly (even for just five minutes) tend to be more creative and experience higher rates of job satisfaction. That’s why we say find your zen!
7. Smile more often,
It’s impossible to feel unhappy when you’re smiling and looking happy. So, if you want to boost your energy and get out of that rut, try smiling more often. A study in 2013 found that doctors are more likely to remember medical advice when they smile as they tell patients about it.
Smiling is a great way to lift your spirits, even if you don’t notice it! Plus, smiling has been linked with improving relationships and reducing stress, so what have you got to lose?
Make a habit of smiling more often — at other people or yourself in a mirror — and you’ll start feeling better almost immediately. It sounds too simple (and probably too easy) but it really works!
It sounds so simple, but smiling is one of those little tricks that help you actually feel better. The next time you’re looking for an energy boost during a long day, try cracking a smile at something silly or making an attempt to find good in everything around you.
When we focus on what’s right with our lives instead of what’s wrong with them, we can shift our mindset and improve our mood almost instantly.
If you’re sitting at a desk all day, it can be easy to forget about your body. Even if you’re standing up, being sedentary for eight hours straight isn’t a great idea. Start by doing small things to get your blood flowing, like taking breaks for water or walking around every hour or so.
But also schedule some exercise into your day — go out for a run in the morning before work and drink lots of water afterward to replenish yourself. (Don’t have time? Take a 10-minute walk during lunch.)
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