{"id":8148,"date":"2024-05-10T15:55:28","date_gmt":"2024-05-10T21:55:28","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8148"},"modified":"2024-10-18T12:11:37","modified_gmt":"2024-10-18T18:11:37","slug":"boost-your-energy-these-12-ways","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/05\/10\/boost-your-energy-these-12-ways\/","title":{"rendered":"Boost Your Energy These 12 Ways"},"content":{"rendered":"

If you are looking for ways to boost your energy, use these ideas to get more energy for the day ahead. Whether you\u2019re wondering how to feel less tired, zap\u00a0seasonal affective disorder<\/a>, or defeat daylight savings time,\u00a0Sheryl Kraft<\/a>\u00a0and\u00a0Jordan Burchette<\/a> have some invigorating tips supported by science from the BODi Blog<\/a>.<\/p>\n

\"Ways<\/p>\n

1. Eat Breakfast<\/h2>\n

Sure, we\u2019re all rushing to get out the door in the morning, but doing so without food will just slow you down.<\/p>\n

Harvard Medical School\u00a0notes<\/a>\u00a0that breakfast helps replenish blood sugar that\u2019s normally low upon waking; skipping breakfast, they say, can steal from our energy reserves (and you need all you can get).<\/p>\n

Some suggestions for good breakfasts:\u00a0whole grains<\/a>\u00a0and lean\u00a0protein<\/a>\u00a0(like eggs, organic tempeh, or yogurt). Another goodie: A bowl of\u00a0high-fiber cereal<\/a>\u00a0topped with fresh fruit and some reduced-fat or organic soy milk.<\/p>\n

For you do-it-yourselfers, check out these\u00a0super seed bars<\/a>, packed with energizing ingredients.<\/p>\n

2. Laugh<\/h2>\n

\"family<\/p>\n

A good hearty har-har is worth striving for: It not only feels great, but it can increase your energy by reducing stress, which is a vitality vampire. Just anticipating a belly laugh can diminish the levels of three stress hormones \u2014 cortisol, epinephrine (a.k.a. adrenaline), and dopamine,\u00a0says research.<\/a><\/p>\n

Maybe it\u2019s time to take a hiatus from more serious things (um, perhaps skipping the news?), cue up your favorite episode of\u00a0The Office<\/em>, and yuk it up.<\/p>\n

3. Use Caffeine\u2026 Wisely<\/h2>\n

Strategic use of low and moderate doses of\u00a0caffeine<\/a>, like the amounts in a regular cup of coffee or\u00a0Beachbody Performance Energize<\/a>, have been shown to promote alertness, vigilance, snappy reaction time, and attention.<\/p>\n

Just make sure you\u00a0cut yourself off<\/a>\u00a0at least eight hours before bedtime to avoid disrupted sleep.<\/p>\n

4. Get Outside<\/h2>\n

It\u2019s hardly surprising that sitting behind a desk in an office with overhead florescent lighting can make you feel less than energetic. You need some fresh air!<\/p>\n

Besides exposing you to\u00a0vitamin D,<\/a>\u00a0which for some can be a mood enhancer, connecting with nature can help us to feel more energized, according to a\u00a0series of studies<\/a>\u00a0published in the\u00a0Journal of Environmental Psychology.<\/i><\/p>\n

5. Hydrate<\/h2>\n

\"woman<\/p>\n

An energy boost may be no further than a glass of H20: Even mild\u00a0dehydration<\/a>\u00a0can sap your energy, according to\u00a0a study<\/a>\u00a0published in the\u00a0British Journal of Nutrition.<\/i><\/p>\n

<\/i>Be especially conscious of hydrating if you exercise in hot, humid conditions or at high altitudes, says the\u00a0Mayo Clinic,\u00a0<\/a>which adds that since dehydration is cumulative over a few days, even a moderate exercise routine can put you at risk if you\u2019re not\u00a0drinking enough<\/a>\u00a0to replenish what\u2019s lost on a daily basis.<\/p>\n

6. Take a Quick Nap<\/h2>\n

Rather than reaching for the nearest caffeine fix, take a quick snooze, which can stave off your sleepiness and give you an energy boost.<\/p>\n

To avoid grogginess, limit your naps to less than 30 minutes, suggests the\u00a0National Sleep Foundation.<\/a><\/p>\n

Can\u2019t or don\u2019t want to nap?\u00a0Research<\/a>\u00a0finds that getting up and moving around can make you feel more energized, as well.<\/p>\n

7. Exercise Regularly<\/h2>\n

You might be too exhausted to exercise, but knowing this could get you off the couch:\u00a0Research<\/a>\u00a0from the University of Georgia shows that\u00a0as little as 20 minutes\u00a0of low-to-moderate\u00a0aerobic exercise<\/a>\u00a0just three days a week for six consecutive weeks helps to boost energy.<\/p>\n

A fitness program like\u00a0Job 1<\/a>\u00a0is designed to help you build stamina and improve your energy with 20-minute workouts.<\/p>\n

8. Kick Cigs<\/h2>\n

\"woman<\/p>\n

Fatigue has been\u00a0directly associated<\/a>\u00a0with smoking, making cessation an imperative not only for cardiopulmonary health, but also your energy levels. While cigarettes provide an initial stimulus when smoked, their energizing effects quickly fade, requiring more to sustain the rush.<\/p>\n

Over time, the effects of smoking\u00a0can even result<\/a>\u00a0in muscles that are weaker and less fatigue-resistant. So toss the cigarettes, and not only will you become more kissable, you\u2019ll have more energy to do it.<\/p>\n

9. Cut Added Sugar<\/h2>\n

They call it a \u201csugar rush\u201d for a reason: Not unlike with cigarettes, there\u2019s an initial surge of energy, but moments later you\u2019re\u00a0left feeling more tired<\/a>\u00a0than you were before you consumed it.\u00a0Added\u00a0sugar<\/a>\u00a0is the culprit in a\u00a0host of unwanted physical and mental conditions<\/a>, not least of which is fatigue.<\/p>\n

Make sure the bulk of sugar you consume comes from whole foods \u2014 which combine additional nutrients can mitigate its potential negatives \u2014 and limit the soft drinks, processed foods, and sweets in which added\u00a0sugar abounds<\/a>.<\/p>\n

10. Get Enough Magnesium<\/h2>\n

This essential mineral is involved in a number of processes that affect feelings of fatigue, including oxygen uptake and energy production \u2014 and if you work out regularly, you could have a marginal deficiency.<\/p>\n

According to researchers<\/a>, magnesium lost as a result of intense exercise can increase your daily requirement of this electrolyte by 10 to 20 percent. Focus on\u00a0foods that are high in magnesium<\/a>\u00a0or increase your intake with a supplements like\u00a0FIRST THING<\/a>, which can provide healthy energy and defend against stress.*<\/p>\n

11. Can the Booze<\/h2>\n

\"man<\/p>\n

Alcohol can tax you two ways: It\u2019s a sedative on its own, causing lethargy and drowsiness when consumed, but drunk close to bedtime it can also disrupt sleep quality, putting you at an energy deficit the next day too.<\/p>\n

In fact, alcohol may account for\u00a010 percent of cases<\/a>\u00a0of persistent insomnia, according to Harvard Medical School. So, curb your consumption, especially at times when you\u2019re already feeling sluggish or need to be especially bushy-tailed.<\/p>\n

12. Soundtrack Your Life<\/h2>\n

Music is a definite energy enhancer, especially if it\u2019s paired with a workout.\u00a0One study<\/a>\u00a0found that listening to high-energy music, particularly music that\u2019s out of synch with the activity, increased maximal power output.\u00a0Another study<\/a>\u00a0found that listening to music counteracts mental fatigue similar to doing physical activity.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

If you are looking for ways to boost your energy, use these ideas to get more energy for the day ahead. Whether you\u2019re wondering how to feel less tired, zap\u00a0seasonal affective disorder, or defeat daylight savings time,\u00a0Sheryl Kraft\u00a0and\u00a0Jordan Burchette have some invigorating tips supported by science from the BODi Blog. 1. Eat Breakfast Sure, we\u2019re […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[2195,2196],"class_list":{"0":"post-8148","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"tag-boost-energy","8":"tag-ways-to-boost-energy","9":"czr-hentry"},"yoast_head":"\nBoost Your Energy These 12 Ways - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"If you are looking for ways to boost your energy, use these ideas to get more energy for the day ahead that are supported by science\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2024\/05\/10\/boost-your-energy-these-12-ways\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boost Your Energy These 12 Ways - 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