Everyone is familiar with feeling tired or lethargic, but by making a few small changes to your lifestyle it’s possible to increase your daily energy.
Most people recognise the feeling of all-out exhaustion when they simply can’t raise themselves to do anything, but lower level drops in energy can also impact on your ability to successfully get through the day.
You may find it harder to concentrate on tasks, lose patience and become increasingly irritable, but there are ways to avoid these energy lulls.
Read on for our top seven tops to help you increase your daily energy.
Physical activity is important for health, weight management and lifespan, so fitting some into our daily routine is crucial to our well-being.
Exercise energises and making it a regular part of your day, even in small amounts, can make a real difference.
If your busy schedule restricts you to less exercise than you’re used to try and work some into your daily activities. Walk to a meeting instead of driving, cycle to work or take the stairs instead of the lift.
When you’re out of work take your dog for a long walk, go to the park with your children or sign up for the gym. Working a few of these things into your day will help boost your energy levels.
Too many people don’t get a good night’s sleep and it often affects their ability to function properly.
While you sleep, your body restores itself and repairs from the stresses of the day. Inadequate rest impairs your ability to think, can impact on your immune system and affect your emotions.
Create an optimal sleeping environment that is quiet, dark, cool and comfortable. Darkness is a signal to the brain that sleep should take place, while room temperature also plays a key role.
If a room is too hot or too cold it can increase the amount of time it takes to fall asleep and the number of sleep disruptions during the night.
Establish a consistent bedtime that ensures you get 8-10 hours of uninterrupted sleep. Once you’ve got into a pattern you will feel the benefits and have far more energy during the day.
Eat healthy food
Just a few steps towards eating healthier, such as eating more fruit and vegetables or cutting back on processed foods, can have a big impact on your health and wellbeing.
Switching to a healthy diet doesn’t have to be an all-or-nothing proposition. You don’t have to be perfect or completely eliminate foods you enjoy.
Think about planning a healthy diet with a few small steps—like adding a salad to your diet once a day rather than one big drastic change. As these become the norm, you can continue to add more healthy choices.
If you want to boost your energy, choose to make a few smart changes with your eating habits every day. Even if you hold on to some of your favourite foods, you can make big strides via small improvements.
Food is fuel for functionality. Regular, healthful eating helps you think clearly through the day and keeps energy levels up. It also assists with weight management and health issues. Learn to enjoy your food, and know that healthy eating has a positive impact on you.
Avoid stress where possible
Spending time away from the stresses and strains of everyday life is important for our general state of mind.
We’re connected to technology throughout the week and work longer hours with less sleep and physical activity – it all takes its toll on our stress levels and overall health.
If stress is present even in small does, it will negatively impact your energy and eventually affect your health.
Life inevitably throws us a curve ball or two along the way, but avoiding stressful situations and taking time to unwind at the end of a busy week will ensure your energy levels aren’t unduly impacted upon.
Your body needs fluids to help with the digestion, absorption and transport of nutrients as well as elimination of waste products.
Fluids also act as a coolant for maintaining body temperature and lubricating joints, eyes and air passages.
Many people don’t hydrate themselves often enough, but just the simple act of drinking more water will make a massive difference to your energy.
Drink water regularly to satisfy your thirst. Be sure to drink more water in hot weather or when you are very active.
Besides water, you can count other fluids such as juice, milk and tea toward your daily fluid intake, but be aware of the extra calories as you do.
Happiness is a big part of staying energised. When life gets busy we sometimes just plod along and forget to do the things that make us happy.
Do you dislike your job? Change it. Do you love the people you spend time with? If not, cut the negative ones out of your life. If any part of your life makes you unhappy, you’ll use unnecessary energy battling with that problem.
Face up to things in your life that make you unhappy and you will reap the rewards in the long run.
Do things that you enjoy
Energy comes from doing things that you love.
What puts a smile on your face? Live music? Book tickets to a gig. Sport? Join your local club or go and watch your favourite team. Family and friends? Make time for them – you’ll feel better for it.
If you’re not spending at least part of your week pursuing your passions, you’re missing out on an endless energy source.
Think back to the things you used to do that brought you joy and incorporate them into your life. Get some things booked into your diary to look forward to – a holiday, a weekend away – you will feel more energised.
Incorporating a few small changes into your daily routine can significantly increase your energy levels and lead to a happy and healthy life.