Does your energy flag mid-afternoon? If so, you’re not alone. We’ve all had the experience of trying to power through the afternoon slump, only to get home feeling exhausted and unmotivated to do anything but sit in front of the TV and veg out while we watch Judge Judy reruns. But there are ways to boost your energy fast, whether you want something quick and easy to increase your energy now or need something more long-term if you experience chronic fatigue from time to time. Here are 10 ways to boost your energy fast!
Working out regularly is a great way to refresh your energy level and restore your strength. Exercising 30 minutes a day will boost blood flow, which improves brain function and increases your energy levels. The endorphins released during exercise also give you a natural high that helps you feel refreshed after completing a workout. Whether you want to get more active or find another way to boost your energy, try one of these 10 ways.
2) Drink Water
Drinking water can have a profound effect on your energy levels. Even mild dehydration can sap your strength, but with as little as a single glass of water, you can restore your energy and refreshment. It’s that simple!
3) Eat Breakfast
Skipping breakfast means you’re also skipping one of your most important meals of the day—one that can help restore your strength and energy fast. In fact, not eating breakfast has been shown to lower metabolism, slow down weight loss, and even make you more prone to overeating later in the day.
What’s more, researchers at Laval University in Quebec recently discovered that people who skip breakfast are also more likely to overeat during lunch. The best thing about eating a healthy breakfast is it’s an easy way to blast fat all morning long! Top oatmeal with some sliced banana and berries (1/2 cup fruit per serving) or spread some peanut butter on a whole-wheat English muffin for a dose of healthy protein plus fiber.
4) Take Supplements
When you’re lacking energy, it can be tempting to grab a candy bar or caffeinated beverage, but try that instead. When you’re lacking energy and looking for a way to feel restored, don’t go back on caffeine—it’ll only make things worse. If your body is deficient in certain vitamins and minerals (like magnesium), taking supplements can help restore your strength and energy. Magnesium supplements in particular are often recommended because they provide a feeling of rejuvenation and refreshed focus without causing jitters or other side effects like more-stimulating energy supplements might.
5) Get Outside
Getting outside is one of the easiest ways to boost your energy levels and feel more alive. We spend so much time inside these days that it’s easy to lose touch with just how beautiful our world is; getting outside will help you start feeling refreshed and relaxed. Even if you don’t usually take walks around your office or block, doing so can help restore some balance, allowing you to be more productive throughout your day. So grab a colleague and head outside for a quick walk around lunchtime—your restored energy levels will make sure it doesn’t feel like work!
6) Change Up Your Routine
Change up your daily routine and you’ll be surprised at how quickly your energy level improves. It’s amazing how much power there is in change. Simply giving yourself a night off or heading out of town for a weekend can help restore your energy if things have been really rough lately.
You don’t have to leave town, though; just give yourself permission to take an afternoon nap instead of working all afternoon on a Saturday, or turn off your computer an hour early and go for a walk around lunchtime instead of eating at your desk. There are countless little ways we can change our routines for good—but it starts with just one small shift, so get started today!
7) Sleep Longer
Did you know a study of 18,000 adults found that those who slept less than six hours a night were almost twice as likely to catch a cold? Sleep is like recharging your batteries. When we sleep, our bodies release growth hormones, which help us grow stronger and stay younger longer. So take an hour out of your day and grab some shut-eye! Or two. Or three. But don’t worry—you won’t gain weight sleeping more: according to researchers at Harvard Medical School, long sleepers actually tend to be thinner than their peers.
8) Meditate for Focus
For many people, meditation is more like a fantasy than an actual daily practice. If you’re sitting there thinking I could never sit still for that long, try it for just five minutes a day. It can have profound effects on your well-being, even if you don’t consider yourself a spiritual person.
Even better: one study showed that meditating for just 10 minutes per day can make people more productive at work. Once you get into a routine and start seeing real results from your morning mediation session, you may be surprised at how much easier it becomes to take control of your energy levels throughout the rest of your day. And with all of that mental clarity and positivity comes greater productivity and focus!
9) Listen to Podcast, or Not
While listening to a podcast on your morning walk or during your lunch break can feel like a waste of time, the evidence says it’s not. Researchers in Glasgow and New York conducted two separate studies with two different groups of people (one group of students, and one group of adults). In both studies, one group listened to an audiobook while walking on a treadmill for 45 minutes; another group didn’t listen to anything.
Smiling not only improves your mood, but it also helps you connect with others. If you’re feeling down or stressed, try taking a break from work and going for a walk outside. Spend time doing something fun with friends and loved ones, like playing games, going out for dinner or attending an event. It doesn’t have to be anything extravagant; even just sharing a glass of wine can help relax you. Studies show that smiling can boost energy levels so when things get tough at work—which they inevitably will—remember to smile!