Late night study sessions, early morning classes, long work hours, and endless responsibilities can leave us feeling drained of energy. Like most people, you may have a tendency to reach for that extra cup of coffee or energy drink to help get going again.
While you may not be able to control your long days, you do have some control over your energy level, which you are probably making worse by what you are doing right now reading this article…SITTING! Did you know that habitual inactivity (sitting) might actually be making your fatigue worse? Moving more each day is one of the best ways to fight fatigue and boost energy.
Start small by simply breaking up long periods of sitting by standing up every 30 minutes. If you have the time, take a quick 5-minute walk to get blood and oxygen flowing (energy booster!). Strive to accumulate at least 30 minutes of physical activity each day, which can be broken down into 3 10-minute bouts.
Go ahead, try it and see how you feel!
FOOD is your BEST energy source so try our THREE nutrition tips to feeling energized!
EAT throughout the day! Food is fuel. That feeling of hunger you get is your body’s way of asking for energy—honor it! Try alternating meals and snacks every few hours and see how you feel: what’s your mood like? How’s your ability to focus? Do you feel energized versus sluggish? Eating every few hours may help improve all of these areas.
CHOOSE carb-filled foods. Your brain runs on carbs. If your meal pattern skips over carbs, you will not be a happy camper. Try fitting whole grains, fruits, veggies, low fat dairy, and plant based proteins into your meals and snacks to feel the benefits of carbs. Some examples may include carrots & hummus, trail mix with dried fruit, grapes & cheese, apple and peanut butter.
REFUEL after your workouts. You’re trying to be a #HealthyOwl, so you incorporate movement into your schedule (or you’re thinking about doing so). Something we sometimes forget is that exercise uses energy, so if we don’t refuel what we’ve used during exercise, we can start to feel weak. Try having a post-workout snack followed by your typical balanced meal intake throughout the day to replenish your muscles energy stores. This will also make sure you have enough energy to go hard in the next day’s work out, as well. Post workout snacks can include (but are definitely not limited protein shakes, smoothies, berries and yogurt, cottage cheese and melon, etc.)