12 Easy Ways To Boost Your Energy
Article by: ACE (American Council on Exercise)
Feeling tired, but don’t know why? If daily fatigue drags you down without there being a medical reason, you may be surprised to learn how a few simple lifestyle changes can boost your energy. Incorporate a few of the following suggestions below and see for yourself how these changes can easily boost your health.
- Manage Stress Better. Everyone knows that emotional and physical stress sap your energy. And while controlled stress isn’t a negative, too much stress can make you sick. Bodies under stress pump out hormones, such as cortisol and adrenaline. Also called the “fight and flight” or “stress” hormones, they serve the physiological purpose of preparing the body for an emergency. High levels of cortisol, however, are associated with multiple health risks: They promote the development of visceral fat or internal belly fat; cannibalize muscle protein; and can shrink the hippocampus, an important part of the brain needed for memory and thinking. Mind-body exercises, such as powerwalking at Town Lake, have all shown to be excellent stress-relievers. Even deep breathing exercises can do wonders for quick relief when stress levels run high.
- Exercise. Even a brief bout of exercise (as little as 10 minutes) can bolster your energy and heighten your mood. Performed regularly and combined with healthy eating, exercise is a sure recipe for a healthier, happier lifestyle. Aerobic workouts, such as boot camp, biking and running will make your heart stronger and allow it to pump more oxygen to your body; regular strength-training will make your body leaner and more toned while providing the strength needed to perform everyday activities, such as lifting your children, carrying groceries and luggage, etc. It’s never too late to start exercising. To achieve health benefits, the government recommends that adults perform at least 2.5 hours of weekly moderate-intensity physical activity, such as brisk walking, and twice weekly muscle-strengthening activities. More exercise will lead to even greater health benefits.
- Get a Massage. A massage not only helps melt stress away. It can do wonders for overworked muscles and a tired mind. Whether a massage is part of a girl’s spa day, a couple’s treat or precious time devoted to yourself, a massage makes for a great gift to your mental and physical health and that of loved ones.
- Eating Right Starts With Breakfast. You’ve probably heard it before: A healthy breakfast is the most important meal of the day and for good reason. You wouldn’t embark on an eight-hour drive with an empty tank of gas. Similarly, coming out of an overnight fast, your body’s energy reserves are low. Given that your energy levels tend to peak between 7 a.m. and 10 a.m., it is critical to start the day with a healthy breakfast: Oatmeal and fruit or a healthy, low-caloric cereal with added protein powder; or light breakfast sandwich are all great choices. If you’re an early riser, why not get a workout in before work to boost your energy? Morning exercisers may want to eat a light snack an hour before their workouts for energy and a healthy breakfast within the first hour post-exercise to prevent afternoon fatigue. Non-breakfast eaters not only risk feeling sluggish all morning, but are prone to binge-eating at lunch and constant snacking throughout the day, because they put their bodies into starvation mode.
- Avoid Eating Big Meals Throughout the Day. If you’re subscribing to the adage of eating three big meals a day, you may be surprised how eating smaller, but more frequent meals throughout the day can make you healthier. Researchers have found that eating smaller portions and healthy snacks help stabilize blood sugar levels throughout the day, which is critical for mental performance and mood and can help you maintain your energy levels.
- Take Naps. If you haven’t tried it, you’d be amazed what a 10-15-minute “power nap” can do for extra energy. For a quick energy surge, put your head down, close your eyes, or better yet, cup your hands to cover your eyes, while napping.
- Sleep. The lack of a good night’s sleep can ruin an entire day. Researchers recommend that most people need 7-8 hours of sleep to be fully rested. Insufficient sleep, or less than six hours a day, can be detrimental to your health and productivity.
- Body Clock. Most people spend their days feeling energized during the mid-morning up to lunch, wanting a siesta during the mid-afternoon, and getting a second surge of energy later in the day. So why not use your natural rhythm to make the biggest gains: Schedule important meetings early, make time for exercise when you’re energized or need a boost, and eat healthy snacks. If you’re a morning person, attending boot camp or going for an early morning run may be just what the doctor ordered for starting your day off right. Night owls may sleep in later, but should still make time for exercise later. Keep in mind that a workout too close to your bedtime and eating late may interfere with your sleeping, so work with your natural rhythm.
- Get Your Fluids. Not drinking enough? Dehydration can make you feel sluggish throughout the day. Drinking roughly half of your body weight in ounces of fluid per day (e.g., drink 75 ounces of fluid if you weight 150 pounds) is critical to your energy levels and good health. Water is generally the ideal fluid choice (even for exercise unless your workouts are intense and/or longer than one hour). Don’t like the “taste” of water? Then you may consider drinking flavored waters or sports drink (avoid high-sugar or aspartame drinks). Yet, be aware that added flavor may come at the expense of extra calories.
- Wearing Bright Colors. While a little black dress can make women feel sexy and powerful, psychologists have long found great meaning behind all hues. For instance, while the color red attracts attention, stimulates breathing and a faster heartbeat, it can hurt you during negotiations and confrontations. Blue can be cold and depressing, but also sends soothing messages to your body. Wondering why hospital halls are painted green? Green has shown to be soothing to patients. Yellow may help speed up your metabolism and enhance concentration, but scientists believe that yellow can also make you lose your temper quicker. Purple connotes royalty, wealth and sophistication, but can also appear artificial. Brown is the color of earth, but can also make you sad.
- Get Organized. Being unorganized not only creates unnecessary stress in your life, but can quickly drain your physical and mental energy levels. Prioritizing tasks, keeping a daily planner for appointments, and organizing your work space, all save you the headache of trying to remember every detail while creating precious free time for fun activities.
- Playing. Have fun. Laughing, playing around, and enjoying time with friends and loved ones can all brighten your day. Find whatever fun activity lifts your spirits, brings joy to your life. Do it often. A happy life will lead to a sound mind and a sound body.
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New Camp Times and Locations! |
Just a quick reminder about our new morning WOMEN'S ONLY camp times.
And don't forget that we also offer the following evening CO-ED camps:
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5 Healthy Foods that Are Easy on Your Wallet
- Sweet potatoes. Also marketed as yams (which are actually a variety of the sweet potato), this versatile food is as nutritious as it is economical. Sweet potatoes are used in everything from baby food to main dishes to desserts.
Why they're good for you: At about 140 calories each, sweet potatoes are filling, easy to cook, and loaded with vitamins A and C, iron, and thiamine. They, also contain beta-carotene, which may help reduce the risk of certain cancers. Sweet potatoes are also low in sodium and a good source of fiber.
Best way to enjoy: Scrub and pierce the potatoes; you can bake them or cook them in boiling water. Use sweet potatoes in recipes in place of white potatoes. For a special treat (and an instant kid pleaser), you can add a small amount of butter and brown sugar to your potatoes.
- Beans. Long regarded as one of the ultimate frugal foods, beans are as versatile as they are nutritious, with a variety of flavors, colors, and varieties to choose from. Stock up on the dried (and the cheapest) kind as well as the canned variety (still a bargain at less than $1 a can). You'll have tons of cheap, healthy meal possibilities.
Why they're good for you: Beans are one of the best sources of dietary fiber, which can help lower cholesterol, blood pressure, and blood sugar. Beans are also high in protein and low in calories, making them an ideal food choice for dieters.
Best way to enjoy: Beans can be incorporated into almost any recipe or eaten alone. Try replacing beef with black beans in chili, soup, or your favorite Mexican food recipes. Eat beans hot or cold, alone, in salads, or with rice, for a high-protein, high-fiber meal.
- Brown rice. One bag of brown rice can provide as many as 20 servings. Brown rice can be combined with an assortment of other ingredients. Or simply enjoy it with your favorite seasonings. Brown rice has more flavor and nutrients than instant white rice.
Why it's good for you: Brown rice is a great source of fiber, vitamin B, iron, manganese, and selenium, nutrients that are essential for boosting immune systems, lowering cholesterol, and reducing the risks of heart disease and diabetes. Studies have shown that women who consume more whole grains like brown rice tend to weigh less than women who consume fewer whole grains.
Best way to enjoy: Cook rice in water on the stove or in a rice cooker, and enjoy it as a side dish or add it to soups, salads, and your favorite main dish recipes.
- Eggs. At about 75 calories each and less than $2 for a dozen, eggs contain 13 essential nutrients, making them a healthy bargain. And there's no need to avoid eating eggs for fear of consuming too much cholesterol. Research has shown that egg consumption contributes less than 1 percent to the risk of heart disease when other factors are considered.
Why they're good for you: Eggs have a high proportion of nutrients to calories, which means that they help you stay full and energized while helping you maintain a healthy weight. Eggs are also an excellent source of folate; protein; lutein, which promotes eye health; and choline, which helps brain function.
Best way to enjoy: Eat eggs for breakfast, lunch, or dinner in bakes, in frittatas, as omelettes, or hard cooked.
- Frozen vegetables. While fresh, raw vegetables (and fruits, for that matter) that are in season should always be a first choice, having a supply of frozen vegetables in the freezer is an inexpensive, nutritious, and versatile backup plan.
Why they're good for you: Frozen vegetables retain almost all of their nutritional value, since they're picked and frozen while at their peak flavor. When the perishables in your refrigerator have, well, perished, it's easy to reach for a bag of frozen vegetables and add them to any meal.
Best way to enjoy: Frozen vegetables have a high nutritional value. And they can be kept in the freezer and pulled out any time to toss in soups, stews, lasagna, or stir-fries, or they can be used as a side dish.
All About Vitamin D...
Function:Vitamin D is important in helping the body use and absorb calcium. It is also necessary in the utilization of phosphorous. Also known as Calciferol, it promotes strong bones and teeth, prevents rickets, supports muscle and nerve function, and, some studies have shown, helps prevent osteoporosis.
Sources:Fortified milk and cereals, eggs, tuna, fish-liver oils, and sun exposure all help the body obtain vitamin D.
Recommended daily intake: Men and women aged 19-50 should consume at least 200 IU of vitamin D on a daily basis. People over the age of 50 should consume at least 400 IU daily, as the body's ability to convert sunlight to vitamin D decreases with age. While too little vitamin D can lead to weakened bones and an increased risk of fractures, too much vitamin D can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Prolonged exposure to too much vitamin D can lead to health problems and toxicity. If you take, antacids, some cholesterol lowering drugs, some anti-seizure medications, or steroids, know that they all interfere with the absorption of vitamin D.
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