10 Ways to Dramatically Increase Energy

Maintaining high energy levels is crucial for optimal performance and overall well-being at work, home or play. Whether you need energy to face a demanding workday, complete a rigorous workout session, keep up with your kids, or just want to play golf or your favorite sport, having enough energy can make a significant difference. Do you find yourself dragging?

Try These Ten Effective Ways to Boost Your Energy Levels:

1 – Prioritize Sleep

Quality sleep is the foundation of high energy levels. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to repair and recharge. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable and conducive to rest. Refer to my column last week on 3-2-1 habits to better sleep. 

2 – Stay Hydrated

Dehydration can lead to fatigue and decreased cognitive function. Make it a habit to drink plenty of water throughout the day. Carry a reusable water bottle with you and sip water regularly, especially if you engage in physical activities or spend time in a dry environment.

3 – Maintain a Balanced Diet

Eating a well-balanced diet provides your body with the nutrients it needs for sustained energy. Include a mix of complex carbohydrates, lean proteins, healthy fats, and a variety of fruits and vegetables in your meals. Avoid excessive consumption of sugary snacks and processed foods, as they can lead to energy crashes.

4 – Regular Exercise

Physical activity has numerous benefits, including increased energy levels. Regular exercise improves circulation, enhances mood, and boosts overall stamina. Find activities you enjoy, whether it’s brisk walking, jogging, weightlifting, cycling, or engaging in a fitness class, and aim for at least 150 minutes of moderate-intensity aerobic exercise and 2-3 strength sessions per week. It may seem counterintuitive to exercise if you lack energy but moving your body increases your energy level.

5 – Manage Stress

Chronic stress can deplete your energy resources. Incorporate stress-management techniques into your daily routine, such as deep breathing, meditation, yoga, or spending time in nature. Taking breaks and practicing mindfulness can help reduce stress and prevent energy drain.

6 – Power Naps

Short power naps can provide a quick energy boost without interfering with your nighttime sleep. Limit naps to 10-20 minutes to avoid entering deep sleep, which can lead to grogginess. Find a quiet, comfortable space and allow yourself a brief nap when needed.

7 – Socialize and Connect

Human connection has a profound impact on energy levels. Spending time with friends and loved ones, engaging in meaningful conversations, and participating in social activities can provide a positive energy boost and enhance overall well-being.

8 – Break Up Your Day

Instead of pushing through long periods of work without breaks, incorporate short breaks into your routine. Take a walk, stretch, or perform a quick breathing exercise to refresh your mind and body, promoting sustained energy throughout the day.

9 – Sunlight Exposure

Natural sunlight helps regulate your circadian rhythm, which plays a crucial role in energy levels. Spend time outdoors, especially in the morning, to expose yourself to sunlight. 

10 – Limit Caffeine and Alcohol

While caffeine and alcohol can provide a temporary energy boost, excessive consumption can lead to crashes and increased fatigue. Consume in moderation and be mindful of the effect on your energy levels.

Yours in health & fitness,
Sherri McMillan

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.

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