Healthy Lifestyle Tip:
10
Simple Ways to Boost Your Energy
Is your day dragging? Recharge in minutes with these easy,
affordable tricks:
1.Eat an Energising Snack
The most
energising snacks offer a mixture of healthy carbs and protein, a hearty combo
that will rev up your metabolism and power you through to your next meal. Go
for the 100 to 200 calorie range, and keep a few of these snacks on hand to
ensure you never get caught with a rumbling tummy. Some options to consider:
sliced veggies with hummus, air-popped popcorn, or a piece of your favourite
fruit with a handful of nuts.
2.Breathe Deeply
Whenever you're feeling sluggish, the first thing to do
is stop and take a few long deep breaths. Close your eyes and breathe slowly –
in through your nose, out through your mouth – and repeat this until your heart
rate slows. Meditative breathing like this increases the amount of oxygen in
your bloodstream, which can help lower your blood pressure and heart rate and
can relax tense muscles. With each breath, you'll deliver energy-giving oxygen
to every cell in your body.
3.Get Up and Get Moving
Instead of sipping coffee every time you feel the need
to reboot, try taking 60 to 90 second mini breaks throughout the day to get
your blood flowing. Once an hour, simply stand up and stretch your arms over
your head, take a deep breath, swing your arms from side to side, or walk up
and down a flight or two of stairs. The science is basic: Moving stimulates
circulation, which transports more oxygen to your muscles and brain. More
oxygen means more energy!
4.Sip Designer Water
Did you know that drinking water is the cheapest,
easiest way to fight fatigue? Even being mildly dehydrated slows the flow of
oxygen to your organs, which drains your energy – so it's time to get sipping!
Many people don't like the taste of water which makes drinking eight cups feel
like a chore, but there are many ways to change your H2O: Add a splash of fruit
juice, a tablespoon of crushed berries, or a slice of lemon, lime, or cucumber.
5.Check Out the View
Stress and mood have a huge effect on energy levels,
and our environment plays a major role in both. Sitting in an office all day
can make anyone feel lethargic, but taking a minute to look at a beautiful view
can give you an instant boost. Why? Looking at pleasant scenery causes the
brain to release chemicals that enhance mood and boost your immune system, both
of which can improve how you feel. Take five minutes to gaze out the window or
take a break and look up images online of a tropical beach or a pretty sunset!
6.Just Laugh
When was the last time you had a good, hearty belly
laugh? We all know that laughter boosts our mood, but did you know that it
physically eases tension and fuels your energy as well? Laughter works like a
giant stretch for your body, your circulation speeds up, you tense and then
release muscles and your breathing quickens, sending more oxygen to your brain
and leaving you feeling upbeat and refreshed.
7.Scan Your Posture
Zip up those abs when sitting for long periods of time
– it will help keep your posture in check (and work those stomach muscles). How
you sit affects how much oxygen flows through your body, and good posture can
help you feel less sluggish. Sitting up straight opens your chest cavity and
increases oxygen flow to your muscles and brain. Slouching will decrease
airflow, depriving your cells of oxygen and you of your much-needed energy.
Research also suggests that good posture affects how we think about ourselves –
so sit up tall and get a boost of confidence and energy right now!
Source: dailyglow.com
Healthy Lifestyle Tip:
Some ways to
help Stay Motivated
Sometimes the motivation to get moving is a challenge.
Here are some tips to help you take the first step.
1.Create a Playlist
Music is a great motivator. Create a playlist of songs
with a steady, fast beat that makes you want to move.
2.Share Your Goals
Tell your friends and family about your exercise goals,
they'll support you to stay on track and reach them. Recruit an exercise
partner, real or virtual, another great way to share your goals.
3.Work Toward Something
Give yourself something to work toward. An athletic
event, such as a race, may give you more motivation to get moving. Set a
workout schedule and make a training plan.
4.Go to Bed Early
When you feel refreshed, you are more likely to have
the energy and feel motivated to exercise.
5.Give It 10 Minutes
Getting started with your workout can be challenging.
If you can get yourself out the door and tell yourself that you only need to
exercise for 10 minutes, after that you're likely to get in the groove of your
workout and continue.
Source: livestrong.com
#Healthy Lifestyle Tip:
Metabolism-Boosting Steps
While it's true that our metabolism naturally slows
down as we get older, these tips can help people of all ages and sizes optimise
their daily calorie burn.
1.Aerobic exercise is key!
You probably already know that aerobic exercise (like
running, brisk walking, swimming, and bike riding) helps rev up your metabolism
and burns calories while you're doing it. But did you know that aerobic
activities also cause your metabolism to stay revved up for a period of time
after exercising? With this in mind, aim for 30-plus minutes of cardiovascular
activity every day (or at least five days a week).
2.Strength training revs your engine.
It's true what they say about muscle burning more
calories than fat: The more muscle you have, the more calories you burn 24/7 —
even when you're sitting still.
3.Eat at least 1,000 calories each day.
Your body and metabolism thrive on food. When you fast,
crash diet, or restrict your intake to 1,000 calories or below, your metabolism
will respond by slowing down to conserve energy. Imagine your metabolism as a
blazing fire. Feed the fire consistently with wood and it continues to burn at
a good rate, but if you run out of wood, the fire goes out. Even when you're
cutting calories to lose weight, it's important to feed your fire and keep your
metabolism at its optimal level by eating at least 1,000 calories a day.
4.Include lean protein with every meal.
Eating all types of food creates a thermic effect and
will raise metabolism after consumption. However, protein results in a greater
metabolic boost than carbohydrates or fats. Plus, eating an appropriate amount
of protein will ensure you're able to maintain and build muscle mass (the more
muscle mass you have, the higher your metabolism). Make sure to incorporate
lean protein into every meal and get the right amount each day. How much do you
need? A simple rule of thumb is 50 percent of your ideal body weight in grams.
So, for example, if you want to get down to 140 pounds, aim for 70 grams of
protein each day. The best protein sources include skinless poultry, fish and
seafood, lean meat.
Source: joybauer.com
