To do a forward bend, stand with your feet shoulder-width apart, look down, and then bend down towards your toes. Reach for your toes, but only bend as far as is comfortable for you. Allow your arms to hang down and stay in this position for a few minutes. Continue to breathe normally. Then, slowly raise your body back up into a standing position.
Make sure that your back is straight and your shoulders are back slightly. Correct your posture any time that you notice yourself slouching.
Try dancing while you sing for an extra boost of energy.
Try listening to some upbeat music on headphones while you walk to increase the energizing effects of your walk.
Do not stay out in bright sunlight for more than 15 minutes without sunscreen or your skin may burn.
Bananas are a great source for potassium and vitamin B6, which are proven to help you get an extra boost of energy. Sweet potatoes have carbohydrates and fiber, which are great to give you an energy boost as well. [8] X Research source You can also take an energizing herbal supplement like Panax ginseng, ashwagandha, or rhodiola rosea. [9] X Expert Source Andrea Rudominer, MD, MPHBoard Certified Pediatrician & Integrative Medicine Doctor Expert Interview. 6 May 2020.
In addition, green tea contains antioxidants, which are beneficial to your health. [11] X Expert Source Andrea Rudominer, MD, MPHBoard Certified Pediatrician & Integrative Medicine Doctor Expert Interview. 6 May 2020. Limit yourself to 400 milligrams of caffeine per day. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Just keep in mind that different types of caffeinated drinks have different levels of caffeine. For example, coffee may have between 60 and 150 milligrams of caffeine per cup, while tea may have between 40 and 80 milligrams.
Whole wheat toast with nut butter A piece of fruit A handful of carrot sticks and a tablespoon of hummus
Whole-grain bread Oatmeal Eggs Fruit Yogurt Peanut butter
Poultry Fish Lean red meat Eggs Nuts Dairy products (milk, yogurt, cheese) Tofu
Make your bedroom as quiet and as dark as possible in order to promote the best sleep possible. Try to keep your room cool and avoid electronics (including your phone) right before bed. At least 40% of American adults experience daytime tiredness multiple days per month due to poor sleep habits. [21] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
Make sure your boss and co-workers know of your power napping intentions and don’t think you’re just being lazy. Try drinking a cup of coffee or tea right after your nap to improve the effectiveness of the nap. [23] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Regular cardiovascular exercise also improves mood (and libido!) and promotes better sleep, which both contribute to higher energy levels. In addition to walking, other good exercises include swimming, cycling, and jogging on a treadmill.
A common symptom of diabetes is daytime fatigue that is not alleviated by sleeping, exercise, or eating nutritious meals. Dehydration from excessive urination is also common with diabetes, which contributes to tiredness too, as noted above. Other symptoms of diabetes include weight loss, confusion (brain fog), blurred vision, and a sweet-smelling breath odor.
Hypothyroidism (an underactive thyroid) is a common cause of chronic fatigue, especially in women. Adrenal fatigue can be caused by chronic stress, heavy caffeine consumption and/or over-medication. The most common symptoms of adrenal fatigue are fatigue, lack of energy, nervousness and sleep disturbance. [26] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Menopause commonly leads to lack of energy, hot flashes, insomnia, and emotional problems. [27] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source It’s brought on by a natural decline in female reproductive hormones (estrogen and progesterone), but certain diseases and conditions can trigger it prematurely.
Some signs and symptoms of depression include: feeling hopeless, empty, or worthless; difficulty concentrating; loss of interest in activities you once enjoyed; negative thoughts you can’t control; turning to alcohol or drugs or other risky behavior. [31] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Some signs and symptoms of anxiety include: constantly feeling worried, tense, or on edge; avoiding everyday situations and activities that might cause you to feel anxious (such as socializing); you have irrational but uncontrollable fears; you have a sense of doom, or like something bad is always about to happen. [32] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If you think you may be suffering from depression and/or anxiety, talk to your doctor about a referral to a therapist that can help you overcome these issues or a psychiatrist who can evaluate your health and possibly prescribe an antidepressant or anti-anxiety medication.
Combining dietary changes with an increase in exercise can speed up the weight loss process. The key to losing weight is reducing your daily calories (no more than 2,500 if you’re male, 2,000 if female) while adding some fat-burning cardiovascular exercise on a regular basis (even just a 30-minute walk every day). Losing weight also reduces your risk of type 2 diabetes and cardiovascular disease, which also contributes to feeling tired and fatigued.
