So many people today are tired of feeling tired.
It’s not because we don’t take care of ourselves. To the contrary, people take vitamins, drink energy drinks, exercise, diet, and try other new fad tricks for more energy.
The problem is, some of the things we do for more energy actually hurt us.
Those energy drinks give a burst of energy followed by a crash.
Vitamins helps our overall health, but at the same time we might absorb all of the nutrients, and it’s better to get vitamins and minerals from whole foods.
When we get down to it, we just have busy, demanding lives.
So let’s look at some quick and easy ways to boost your energy instantly.
These are simple things you can do throughout your day, so they don’t include any pills or drinks, although staying hydrated is super important to your energy level.
In fact, you can give them a try while reading this article!
Straighten up, whether you’re sitting or standing. Do you feel a difference?
If you’re working at your desk and feeling drained, try scooting forward in your chair, almost like you’re jumping into a important or critical task.
Try holding good posture a minute and see if you don’t feel more focused and energetic.
"Shifting your posture can immediately give you more energy," says Dana Davis, a certified yoga teacher and Balance Posture Method instructor at Sonoma Body Balance, in Petaluma, California.
It brings a mental shift to sit or stand straighter, and it also straightens out our arteries.
We sit or stand with our shoulders, neck, and head rolled forward, and that constricts blood flow through the arteries and to the brain.
Think about all the time we spend bent over a phone, bent toward the computer, or over something else we’re working on.
On top of that, we waste energy slouching or bending over because it strains muscles when bones should be holding our posture.
For overall health, think about naturally aligned posture at your desk and when standing.
For a quick burst of energy, sit up or stand up super straight for a few minutes. Let it help you change into an alert mindset.
If you want a blast of energy, take a slow, deep breath.
There’s a science to deep breathing. Learning how to completely inhale and exhale is something that takes practice, and it provides a huge boost of oxygen and energy to your organs and brain.
For an instant pick-me-up, try this:
Sit with your spine straight and eyes closed.
Focus on your breathing, and slowly inhale to a count of 6.
Now your breath for a count of 3 while tensing all of the muscles in your body.
Now relax your body and exhale for a count of 6.
Let your entire body release.
Once your lungs are empty, hold your breath for a count of 3.
This exercise will calm and energize you at the same time.
Practice deep breathing with good posture and you’ll feel more energetic, alert, and clear.
A 10 minute walk will rev you up for two hours, according to a study in Personality and Social Psychology.
58% of women feel most energized after a workout, according to a Health.com poll.
And research from the American Heart Association found that a short stroll can invigorate the rest of your day.
Women who walked briskly for 10 minutes a day reported 18% more energy than women who didn’t walk.
The walkers also reported feeling more clearheaded and confident, and even had fewer aches and pains.
Just stretching brings some of the same health benefits.
If you feel sluggish at work and can’t get out for a short walk, try an invigorating stretch.
Stand in a doorway with your feet several inches apart. Hold onto the frame on both sides and push your chest forward until you feel a stretch in your torso and back.
There’s a similar yoga stretch where you hold your hands up at shoulder level and push your chest forward. It’s the same movement but without the door frame.
Doing this stretch either way stimulates the sympathetic nervous system, energizing the body and mind.
Katie Wilkerson is a 35 year old computer programmer. She practices fidgeting at her desk to keep her blood moving if she sits for very long.
Katie will flex her thigh muscles by tightening them and releasing, or pulling her belly button in toward her spine and then releasing.
She also pulls her knees together and releases, something she can do for an hour without even thinking about it anymore.
She says it keeps her energy level up and keeps exhaustion at bay.
Of course, it’s super good for your health and energy level to get up and get moving at least every hour, which also fights the bad side effects of working at a desk.
I was barely 20 years old when someone told me to sing to the radio to stay alert when driving late at night.
It works. Singing gives you energy, helps you focus while in the car, and it does much more for your health.
Singing actually gives you an emotional high while reducing stress hormones in your body.
You might not want to bust out in song at work, but you can try it at home, in the shower, while driving, or taking a walk.
Actually, you can smell any invigorating smell for an instant energy spike.
Sniff an orange, lemon, mint, vinegar or zesty spices.
Grab a cinnamon stick. A whiff of this scented spice reduces fatigue and will make you feel more alert.
An easy way to do this is to chew mint or cinnamon gum.
Working under artificial lighting can bring your mood down and sap your energy.
Getting natural light while at work helps your energy level. Sitting in the sunshine through a window for a few minutes rejuvenates you.
Walking outside on a warm, clear day enhances mood, memory, and the ability to absorb new information.
So you can get back to work refreshed.
This might surprise you, but going outside can even improve your self-esteem.
“3 meals a day” is a traditional idea of healthy eating.
But following that plan can sap your energy and make you feel sluggish after a big meal.
Instead, eating small meals every 3 to 4 hours helps keep blood sugar up, so you’ll avoid that afternoon slump and other energy crashes.
Try to have carbohydrates, protein, and healthy monounsaturated fat in every meal.
One example of a balanced meal is a salad topped with 4 ounces of chicken and drizzled with olive oil.
Other ideas for on the go or while at work:
A snack pack of nuts, fruit, cheese, and a bite of dark chocolate.
Smoke salmon, berries, and pretzels or other cracker.
A lettuce wrap. You can have your BLT without the bread or go ahead and use a tortilla. Add avocado for healthy fat.
Apples are great snacks and can be surprisingly filling.
They’re energy-boosting, full of vitamin C, fiber, and complex carbohydrates.
New research from Florida State University says apple antioxidants and pectin (the sticky part of fruit used to make all-fruit jams and jellies) can help lower "bad" LDL cholesterol and fight inflammation.
You get a natural sugar boost from an apple (that’s good for you because it comes with fiber) and some hydration too.
"Half of the people who come to me complaining of fatigue are actually dehydrated," says Woodson Merrell, MD, executive director of the Continuum Center for Health and Healing at Beth Israel Medical Center in New York City.
So many of us don’t know we’re slightly dehydrated, thinking our symptoms are from a condition, a cold, or stress.
Dehydration causes a wide range of symptoms that includes mental fogginess, impaired short-term memory, dizziness, and fatigue.
Feeling slow and tired, or just “icky” can be a sign of dehydration.
Staying hydrated is one of the simplest ways to keep energized and focused.
A recent study of athletes found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours.
They also had lapses in memory and reported difficulty concentrating, which sounds like that afternoon slump or the exhaustion that comes toward the end of the workday when you’re not hydrating.
Drink at least every hour or two, and consider using a refillable water bottle to help you track how much you drink.
You now have permission to “waste” time laughing at cute pets and little kids on YouTube.
It’s not wasting time because it boosts your energy when you have a good laugh. It raises your blood pressure and boosts heart rate, and that can pump you up when you’re feeling sluggish.
So go ahead and share that funny video or joke. It really is good for everyone.
Advertisers use color to affect emotion.
You can use that knowledge in other ways.
Looking at something bright red actually kicks you into high gear: your muscles move faster and work harder.
That can give you a burst of energy when you need it.
Have a painting with a lot of bright red, or bring in bright red flowers to work.
Chia seeds are packed with a revitalizing combo of B vitamins, fiber, and protein.
A bag lasts a long time if you sprinkle them into your oatmeal, smoothie, or eat a few bites for a quick boost.
This is the quickest and easiest tip here!
Next time you're tired, try blinking more often, suggests.
We don’t blink as much when we’re staring at a screen, so you can give your mind a tiny rest by blinking more.
It tricks your brain into thinking you’re doing something instead of sitting and staring.
It’ll help your eyes feel better and not so tired and dry too.
This nutrient-packed drink is a super healthy breakfast or a way get a boost during the day.
Some people have this instead of coffee because it gives them energy and helps them feel great.
In a juicer, combine
Feel free to add dark greens, carrots, celery, beets, or switch out the fruit to change the flavor.
Use these 14 easy tips to boost your energy every day, and soon people will start asking what you’re doing to be so energetic.
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