How to stay active and boost your energy levels in today’s fast paced times?
Energy is essential in this sleep-deprived, overstretched, high-speed world. Everybody is leading a hectic life has become a natural part of life. The challenge, therefore, is to maintain health and vitality, which can only be done by preserving the energy.
- Get a good sleep in night
Having eight hours of sleep is very necessary. It is very important to sleep at proper time. Sleeping from 1 am to 9 am is not though to be as restorative as sleeping from 10 pm to 6 am because hormone secretion, body temperature, digestion, and other important restorative processes follow a 24-hour cycle linked to natural light exposure.
- Increase your magnesium intake
This mineral is needed for more than 300 biochemical reactions in the body, including breaking down glucose into energy. So when levels are even a little low, energy can drop. Add a handful of almonds, hazelnuts or cashews to your daily diet. Increase your intake of whole grains, particularly bran cereal. Eat more fish, especially halibut.
- Eat wholesome cereals
Wholesome cereals such as corn flakes, museli, oatmeal without adding sugar provide quick energy. These meals are digested slowly which means that sugar levels stay stable.
- Drink enough water
Drink at least 8 to 10 glasses of water in a day especially if you are working out or in warm weather. Drinking nimbu paani will replenish nutrients that are lost.
- When you take time to rest, relax, meditate and eat well, you are preserving energy you already have and are also taking an opportunity to cultivate more. Meditate for 20-25 minutes daily. Try to take a quick 15 to 20 minutes of power nap during the day to help you fight fatigue and low energy and try to stretch for 10minutes twice a day.
- Don’t Skip Breakfast — or Any Other Meal.
- Reduce Stress and Deal With Anger.
- Eat More Whole Grains and Less Sugar.
- Check Your Thyroid Function and Complete Blood Cell Count.
- Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups or more of coffee per day can promote burnout.
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Categories: Diet, digestion, Energy, Exercise, health, Sugar Tags: Active, Boost, Breakfast, Carbohydrates, Diet, Energy, Energy Levels, Fast paced, Hectic, Levels, Life, Sleep, stress, Stretch, Sugar, water, Whole cereals
Loosen up – the best warm-up
If you stretch when the muscles are cold, the risk of injury including pulled muscles is increased. Before you stretch, warm up the muscles with a low intensity activity such as walking for several minutes while gently pumping your arms. Using a light weight do a warm up set of the exercises you are intending to do to target the muscles. Stretching muscles after a more strenuous activity or exercise is also beneficial.
- Save time by holding your stretches : It takes time to lengthen tissues safely. Ideally, hold your stretches for at least 30 seconds up to 60 seconds for a really tight muscle or problem area. If you do so, you will need to do each stretch only once or twice for most muscle groups.
- Ease into each stretch : Spend the first 15 seconds in an easy stretch, just to the point that you feel a mild tension – never bounce. The tension should be comfortable, not painful. Then stretch just a fraction of an inch farther until you again feel mild tension – not pain – and hold the stretch for 15 seconds. If you feel pain, that is too far. Back off to the point where the pain is gone, and that is where you will want to hold the stretch.
- Breathe : Do not hold your breath while stretching. Exhale as you go into a stretch and then breathe slowly and evenly as you hold it.
The Best Warm-Up
If you have time for just one warm-up exercise, try the squat to stand. It improves mobility in the ankles, hamstrings, torso, and upper
back, and is particularly great before a squat workout. Place your feet slightly outside shoulder width and reach your arms overhead. keeping legs as straight as possible, bend at the hips and try to touch your toes. Now squat down to where your thighs are parallel to the floor, and let your arms hang inside your knees. keep your eyes focused ahead the whole time. Then from the squat position, reach both arms up to the ceiling, extending your upper back as much as possible. Now stand up. This is one repetition.