If you’re feeling rundown, fatigued, sluggish, or just unmotivated, there are a number of simple and effective energy-boosting techniques from around the world that can help get you back on track. Whether it’s through exercise, nutrition or other healthy changes to your daily routine – we have it all covered! These scientifically-backed strategies have been scientifically proven to increase energy levels and get through any day.
1. Go for a Walk
If you’re feeling down or overwhelmed, taking a walk can be an effective way to lift your mood and get your mind back in the game. Studies show that simply walking for 10 minutes can increase energy levels more than drinking 50mg of caffeine (the amount found in half a cup of coffee or can of soda).
Regular physical activity is an excellent way to increase your energy level and make it last throughout the day. Exercising regularly also has positive effects on health, such as lowering blood pressure and decreasing the risk of heart disease, diabetes and cancer.
Furthermore, walking has the added bonus of being an effective mood enhancer as it stimulates the production of endorphins – those feel-good chemicals in your brain that help alleviate pain, anxiety and depression.
2. Take a Cold Shower
Showering in cold temperatures is an effective way to increase energy, increase mental focus and enhance overall wellbeing. Studies suggest that exposure to cold temperatures may reduce swelling, reduce pain and speed up healing from injuries.
Cold water stimulates your body’s lymphatic system, clearing away waste, bacteria and microbes that lead to toxic buildup. It also helps clear arteries while strengthening your immune system.
A cold shower is an effective way to rev up your metabolism, as it increases the rate at which food is converted into energy in your body. It may aid weight loss by activating brown fat tissue which burns calories and generates heat.
One study discovered that cold-water immersion at 14 degrees Celsius increased metabolism by 350%. This is likely because exposure to the cold triggers the production of hormones which increase energy expenditure and weight loss.
3. Try Yoga
Yoga is an exercise form that incorporates physical poses, controlled breathing and meditation. It has numerous health benefits such as increasing energy levels, relieving stress and improving overall well-being.
Exercise can also assist in managing weight, increasing feelings of calm and improving focus. It may be especially beneficial for people suffering from health conditions like anxiety, depression and chronic pain.
Yoga comes in many forms, from hatha yoga which emphasizes gentle stretching and strengthening to kundalini yoga which emphasizes meditation and chanting. Both styles can be enjoyed by anyone.
However, it’s essential to exercise caution if you have a health condition and/or are new to yoga. Make sure your instructor understands your condition and can adjust exercises accordingly so as not to injure yourself.
Another beneficial reason to try yoga is that it can help you manage the changes that life brings. By becoming more centered, it may become easier to get through difficult times and feel less anxious about the future.
Yoga not only tones your muscles and keeps them flexible, but it can also strengthen the immune system to help avoid injuries.
4. Lift Weights
Lifting weights has several advantages: it helps shape your physique, strengthens muscles and boosts overall strength. Plus, it’s an enjoyable way to burn calories while doing something you enjoy doing.
If you’re new to weightlifting, start slowly and increase the weight used each time. Furthermore, ensure that you use proper form during each lift.
When doing weightlifting exercises, keep your elbows and legs straight, feet flat on the floor, and back straight. This will keep your joints healthy and help avoid injuries.
Breathing forcefully during weight lifting is also recommended, as this helps to speed oxygen to your muscles, increasing the benefits of your workout.
Lifting weights is known to elevate your mood and confidence levels, especially for those suffering from depression or other mental health conditions.
Finally, weight lifting can enhance memory and cognitive functioning. Studies have demonstrated that resistance training causes the human brain to grow new neurons and enhance communication between those cells – an especially significant development given how rapidly our brains tend to shrink with age. This kind of stimulation is especially beneficial since memory and cognition tend to deteriorate as we age.
5. Eat a Healthy Snack
Snacks provide energy between meals and help regulate blood sugar levels. Furthermore, they increase nutrient absorption.
According to Toronto-based registered dietitian Abbey Sharp, eating healthy snacks can benefit overall wellbeing, curb cravings, fight weight gain, regulate moods, boost brain power and give you energy throughout the day. A snack rich in protein, fiber and healthy fats will help you feel satiated for longer periods of time, she explains.
However, you must be mindful when snacking. Many snacks are high in calories and could lead to weight gain, so be mindful of portion size when selecting snacks.
For the healthiest snacks, opt for items that contain whole foods like fruits, veggies, nuts or granola. Be sure to read the label on packaging to determine serving size before purchasing anything.
Another healthy option is a piece of whole-wheat toast topped with low-sugar jam. For an afternoon pick-me-up, try apples with peanut butter, chopped nuts and cacao nibs.
As a boss, why not offer healthy snacks at work to combat employee grumpiness and boost their energy levels? Not only will this show your workers you appreciate them, but it can also strengthen connections within the workplace?
6. Get a Good Night’s Sleep
Maintaining adequate sleep each night is essential for energy levels. Not only that, but it has a direct impact on brain function, heart and immune system health, memory recall, moods and weight.
It’s no secret that a lack of sleep can leave you feeling fatigued and unfocused. Not only that, but it may also impair your focus and memory, making it harder to learn new things or complete everyday tasks.
Quality sleep enhances cognitive functions such as memory, problem-solving, judgment, creativity and emotional processing. This can help you learn and retain information, enhance academic performance and boost productivity levels.
Aim to get 7-8 hours of sleep each night. The National Sleep Foundation suggests several strategies to achieve this, such as setting your bedtime and waketime at the same time each day.
According to John Hopkins sleep expert Mark Wu, your body experiences 4 to 5 distinct stages of REM sleep. Each cycle increases the amount of time spent in REM sleep.
Insufficient sleep has been linked to an array of health issues, such as an increased risk for diabetes, obesity and cardiovascular disease. It may even raise your likelihood of developing mental health disorders like depression or anxiety.
7. Get Moving
One of the best ways to combat fatigue and increase energy levels is through exercise. Exercising regularly will keep your body moving, improving oxygen-rich blood flow to your heart, brain, and muscles – not to mention burning off extra calories!
Exercise, whether it’s an hour at the gym or just taking a quick walk around your office, is an excellent way to increase energy levels. According to WHO recommendations, 150 minutes of moderate-intensity aerobic activity per week are ideal for cardiovascular health and can reduce your risk for chronic diseases like diabetes and heart disease.
If you’re finding it hard to fit exercise into your hectic schedule, take advantage of any breaks throughout the day like lunchtime walks or meditation. Even just 5 minutes of movement each hour can give you a boost of energy and help you feel refreshed again.
Are you searching for an exciting way to stay active? Try playing soccer or tennis. Alternatively, throw a Frisbee or take your pup on a walk – these activities are enjoyable and can be enjoyed by all ages.