Whether a job, chores, or recreation, we often have more to do than energy to do it. These simple and unexpected energy boosts can help.
1. Get daytime rest
New York Times writer Jancee Dunn shared the 6-Day Energy Challenge with readers. Her first guideline was surprising: get rest during the day. We all understand the value of nighttime sleep, and possibly even naps. But daytime rest?
“Research suggests that taking short, revitalizing breaks can help you fortify yourself throughout the day,” Dundee reports. “These breaks aren’t naps, but they offer similar benefits, restoring attention, reducing fatigue and increasing vitality, and improving well-being and mood.”
Slow, deep breaths, done for five minutes, can help you feel less depleted.
2. Manage your stress
Stress is one of the biggest energy zappers, says psychologist Paul Baard, because it uses up a lot of energy.
Some great ways to diffuse stress can also add to your quality of life: talk to a friend, join a support group, practice yoga or tai chi, exercise, listen to music – whatever works for you.
3. Focus on feel-good friendships
Stressful relationships deplete our energy, too.
“Strong friendships can lower our blood pressure, protect against depression and help us live longer,” explains Dundee, “while those that we’re ambivalent about can raise our blood pressure and cause anxiety.”
While some stressful relationships may be worth discarding, some can be improved by shifting to different activities, reminding yourself of positive reasons to maintain the friendship, and decreasing time spent together.
4. Exercise, even just a little
While it may seem counterintuitive, moving more can help you have more energy, says Harvard Health. Exercise spurs cellular-level changes in your body, boosts oxygen circulation, and contributes to better sleep. Conversely, the less active we are, the more fatigued we feel.
Dundee suggests that even short bursts of movement, like a three-minute exercise, can help reduce fatigue, relieve stress, and improve mood.
Experiments at California State University found that a brisk 10-minute walk increased energy, and the positive effects lasted up to 2 hours. “When the daily 10-minute walks continued for three weeks,” reports Colette Bouchez, “overall energy levels and mood were lifted.”
5. Eat energy-supporting foods
Some foods are more likely to contribute to our energy levels and others to leave us feeling lethargic. Rather than simply memorizing lists, though, consider how you feel after each meal or snack – up to two hours afterwards. Ask yourself how the foods you ate affected your energy.
Other unexpected energy boosts in your diet
- Eat foods that can boost energy, such as those rich in protein, fiber, complex carbs, and magnesium.
- Drink enough water, since dehydration can make you feel tired.
- Avoid foods made with refined starches, such as sweets and white bread and pasta, especially when your energy level matters. Sugar spikes your blood sugar and energy, followed by a drop in both.