7 Tips to Boost Energy and Stay Active

Last updated February 15, 2024

How great would it be if you could overcome brain-fog? With life comes increased stressors. Stressors often cause exhaustion and lead to burnout. Staying active boosts energy, improves mental health and helps us to live more fully in the present moment.

Here are seven of our top tips. So take a seat and stay awhile. Let’s explore these seven ways to increase your energy and drive you toward a more active lifestyle. 

1. Get Up and Move #FitnessMotivation

The saying “exercise does a body good” should never be taken as a grain of salt. The stressors of work and relationships make fitness motivation crucial. Simply getting up and moving can provide a healthy detox for your body. Exercising and being active for 30 to 45 minutes a day can add years to your lifespan. Getting the motivation to exercise is the first step in staying active.

Physical activity also gets your blood flowing, releases endorphins and raises your energy level.  Exercise can be done through the things you are comfortable with. It can be as simple as taking a jog around the neighborhood, walking the dog, landscaping or hopping on the elliptical in your basement. Exercise can also motivate you to personalize a fitness routine or workout.

The options are endless. Don’t forget that there are two goals in mind. The first goal is to get your body moving. The second goal is to get your heart pumping. You may find joy in jogging, hiking, tennis or skiing. Or maybe you find pleasure in dancing, martial arts or biking. Whatever it is, find your joy. Find your passion and you’ll move more.

2. Drink Water

Did you know that dehydration decreases your energy level?  Dehydration is a domino-effect on your health. The first domino falls and causes less oxygen to flow to the brain. The second domino falls in sequence. Now your heart has to work harder. And the third domino relates to the water content in your blood that diminishes. Finally, the fourth domino is tipped over. Blood that carries the nutrients throughout your body with ease is now slowed by a low water supply.

No one wants to topple their dominoes. Whether that be in the game or in real life. Drinking water keeps all your dominoes upright and stolid. Proper hydration decreases fatigue, promotes wakefulness, keeps the energy level flowing and stress levels down. 

Bottom line: If you want to keep your energy level up and be active, drink more water. Much, much more water. Carry a water bottle around with you. Be eco-friendly! Invest in a reusable water bottle. Keep it on  your desk. Disclaimer: the increased trips to the washroom mean more movement.

3. Go Outside

Get active. Going for a walk is one of the easiest ways to feel refreshed instantly. The fresh, crisp air can improve your overall well-being. Returning back indoors to your office or work can feel depleting at times. Conquer that depletion by going outside for a moment. You’ll feel a rejuvenated sense of energy. What’s more? You will be productive from the renewed energy supply.

Some studies suggest between 10- 30 minutes of sun per day is all you need. That’s as easy as taking the dog for a walk around the neighborhood before leaving for work in the morning. Or better yet, going for a quick jog at sunrise. Need to decompress after a call? Go check on your garden in the backyard. Make sure no plant is left wilting. Water the standing pots that look a little parched. Turn on the sprinkler. Pluck some weeds while you’re at it.

All of these activities are simple ways to get moving outdoors. Most can be done within the comfort of your neighborhood. Being outside and in the presence of the sun increases vitamin D levels. Vitamin D helps to boost energy. It also increases muscle efficiency and decreases signs of fatigue.

If you need an excuse to take a walk or touch-up the garden, this is it.

4. Laugh More

Yes! Laugh it up. Whether it’s a funny story you read or a conversation with a friend, laughing is a great way to increase your energy. Kids laugh and giggle all the time. Laughing brings back the silliness of our youth. Giggling energizes and brings life to the present moment.

When you laugh, oxygen levels increase, endorphins are released and positive emotions are felt. Laughing also builds confidence and self-esteem. Creativity increases and negative thoughts are neglected. Laughing does a world of good. Especially for you.

Though it may not seem related, laughing is actually a genuine way to stay active. All of that wheezing followed by happy tears is movement. Happy people are moving people.

5. Take a Power Nap

Can you recall a time when you took a 15-20 minute snooze and woke up totally refreshed? As kids, naps were built into our schedule—and for good reason!

A short power nap can help the body to seriously recharge. The best naps are 10-20 minutes. Naps help build alertness, clear brain-fog and raise energy. A short rest helps us get through the rest of the day. It’s definitely a tip for promoting activity—although it requires no activity at all!

Taking a journey on a meditation retreat also helps the body recharge and recalibrate. A meditation retreat will give you a new routine that you can take home. There is nothing better than feeling refreshed when returning home from a vacation. 

6. Watch Your Diet 

Most food gives us some form of energy, but certain foods are better at “packing the punch.”

High sugar foods raise our blood sugar and lead to  a crash and burn effect. Eating too much sugary foods can actually leave us feeling drained in the short, and long term.

If you want to increase your energy throughout the day without this adverse effect, opt for more nutritious choices. Eggs, whole grains, oatmeal, chicken, beans, walnuts, fatty fish, berries, dark chocolate, vegetables and fruit are the healthiest choices. They are also the most consistent energy boosters. 

7. Take Supplements

When in doubt, there are also supplements that help to boost your day-to-day activity levels and mood. According to experts, some supplements known to boost energy include:

  • Ashwagandha: increases energy by enhancing your body’s resilience to physical and mental stress.
  • CoQ10: helps your body’s cells produce energy, grow, and reduce fatigue.   
  • Vitamin B12: keeps your nerves and blood healthy; helps transform food into energy and keeps your nerves and blood healthy. This “Superpower Supplement” keeps our energy levels alert.
  • Creatine: a fast-acting energy booster enjoyed by many athletes for the quick jolt in stamina; especially helpful for short runs and high-intensity sets.  

Pro tip: Quick absorbing supplements, like sprays, offer a 93% absorption rate, whereas sub-lingual options provide better absorption than pills or capsules.

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