Have you been feeling tired, sluggish, or generally a little out of it lately? Luckily for you, all of these symptoms can be cured with just a little tweaking of your everyday routines.
Mentally checkmark the energy boosting recommendations below that you are already doing now, and then keep a running list of the ones you need to work on.
Hydrate - Drink 8oz of water right when you wake up to rehydrate - Consume at least 10 glasses of H20 a day - Need a quick boost? Drink a tall glass of ice cold water or tea to shock your body into waking up! Balance Your Meals - Eat a well balanced, high protein, low glycemic breakfast - Never skip breakfast - you need to break the fasting state you were in all night! - Eat every 3 hours to stay charged and maintain optimum blood sugar levels - High protein, veggie filled meals are a great way to not overload your digestive system or feel sluggish - On the run? Grab an apple, pear, or a handful of strawberries to put a little pep in your step.
Better yet, add some low fat cottage cheese or yogurt with your fruit and you'll get a more sustained energy lift through the next 3-4 hours Exercise - Exercise immediately after you have your tall glass of water or light breakfast - Can't exercise in the morning? An afternoon workout may be exactly what you need to carry you into the night - Aim for 45-60 minutes of exercise 5 days a week.
You can even split up your workouts with 20 minutes in the morning and another 20 minutes later in the day - Try to pick exercises that will boost your metabolic rate.
Think of a full body exercise program that incorporates all the major muscle groups.
Exercises like squats, lunges, and rows are a great way to combat your unfriendly office chair Calming Effect of Water - There's nothing quite like a shower to start your day or after a good workout.
It gives you time to relax, unwind, and when you get out you're left feeling refreshed - Whether you're splashing some water on your face at work, or taking a quick shower before going out, take a minute to breathe and let the water splash down on your face Walk it Off - If you are tired the last thing on your mind is probably dragging yourself out of your chair to go for a walk, but after about 5 minutes of moving you'll be happy you did - The increased blood flow to your brain, joints, organs, muscles, and every other part of your body will have you feeling like a new person.
- Go for a walk at lunch - taking a break and going for a stroll in the fresh air has a way of distressing you - Walk home if possible to unwind and get the blood flowing again Plan Ahead - While you're on your walk think about your "to do" list for the rest of that day and the next.
Start prioritizing what needs to get done first and the best way to go about those tasks to complete them in the most efficient way possible - The very act of planning and mapping out your goals will give you and unexpected jolt - Set a time you need to finish your day by.
Stick to it and then set up your plan for tomorrow - Think positive and smile more when thinking about what needs to get done - One of the best times to do your planning is while walking or working out since both of these exercises gets the blood flowing and ideas generating.
Take a Time-Out - Take 2 minutes to look away from the computer - Take 12 deep breathes in through your nose filling up your lungs with as much air as possible.
Exhale slowly relaxing.
Breathe in for 5 seconds at a time and then out over 5 seconds.
That's only 12 breathes over 2 minutes...
this is a fantastic way to exhale out stress and inhale in energy at anytime! - Meditate.
Most people scoff at the idea, but believe it or not you may already be doing it.
Anytime you close your eyes and try to relax your body and mind, you are in essence meditating.
There's no need to sit cross-legged or have a special chant to enjoy the benefits of calming the mind.
Just concentrate on your breath and try to rid your mind of any thoughts for 10 minutes.
When you open your eyes you will feel like you have just refilled your tank! Get Some ZZZ's - There is no close second or substitute for a good night's sleep - Your body's prime repair hours are between 10pm and 4am, so try to hit the sheets early - Aim for 7 to 9 hours of sleep - Don't hit the snooze.
Set your alarm 10 minutes later for additional uninterrupted sleep - When your alarm goes off, throw your feet out of bed and just start moving.
Shake your arms, legs, head, and whole body to get the blood moving around and to shake off the sleepiness.
- Make your way over to your refrigerator and pour that glass of water and get going! Try incorporating just a few of these walks, meals, and breaks in your day.
After you master your first few energy boosters keep incorporating more into your routine.
Before you know it you will have more energy and get more accomplished in a day than you ever thought possible!