Recently, I had been struggling with energy. I was tired all the time and could not figure out why. I know I am not alone here. Many people find themselves dragging mid-day or passing out early on the couch. We all have had those mornings where we wake up feeling more tired than we did the night before.
How can we fix this? If you are yawning at work, try one of these quick activities for some instant energy:
– Take a brisk walk
– Jam out to your favorite music
– Go outside
– Eat some berries
– Do a quick HIIT workout
If you are looking to improve your energy levels long term (which we all should be doing), try the following eight steps:
1. Eat a healthy diet
Make sure you are eating your vegetables, protein, and healthy fats. A diet filled with lots of processed foods, saturated fats and sugar will zap your energy. Similarly an extremely low calorie diet is also unsafe and won’t produce the type of energy you need to live.
2. Get enough sleep
Your body needs rest! Adults need between 7 to 9 hours of shuteye every night.
3. Exercise for at least 150 minutes a week
Movement heals almost every issue! Try to exercise for at least 30 minutes a day. Include a variety of resistance training, high intensity intervals and low intensity steady state cardio in your weekly program. If you are having trouble keeping to a regular routine, try the MFit Membership for daily workouts you can do at home.
4. Maintain a healthy weight
This should come naturally if you are following steps 1-3. Check your body fat percentages and keep an eye on the number on the scale. Your energy will improve when these numbers are kept in a healthy range.
5. Limit your caffeine intake
This includes coffee, energy drinks, and pre-workouts. These products will supply you with a temporary energy high, but in the long run they will drain your energy. Caffeinated drinks are addictive and eventually your body will become immune to the affects and need more. A majority of time, those complaining about how they need coffee have ruined their body’s energy production by consuming too much coffee!
6. Drink plenty of water
Try your best to drink 6-8 glasses of water everyday. Symptoms of dehydration include: headaches, feeling of hunger, cramps and low energy.
7. Pace yourself
If you are exhausted it may mean your body is being over-worked. If work has been stressful, take a day off (just do it). If your workouts have been intense recently, turn it down a notch 1-2 days a week. You will likely find that a little bit of rest makes you progress faster (both in work, personal life and the gym).
8. Check in with your health
Low energy is a symptom of many diseases and vitamin deficiencies. If you live a healthy life and do all of the things on this list but still can’t find the energy to do daily tasks, it may be time to go to the doctor. Ask for a blood test to discover if you are low on any particular vitamin. Other possible causes of low energy are: anemia, hypothyroidism, heart disease, depression and some cancers.