Energy is a hard thing to come by during the day. We are only given so much and if we are not careful, we will be running on fumes in no time. Low energy levels are responsible for making bad decisions, low productivity, decreased motivation, and horrible diet choices. Do you spend more energy trying to stay awake at the morning meeting than actually listening or making a valuable contribution? How many times have you taken a trip down to the break room to grab junk food around 3pm because you are dragging? Probably more times than you can count. Instead of spending the day being unproductive and unmotivated, do something to keep those energy levels up. Here are a few ways to keep your daily energy levels up.
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Get Some Sleep
I know you’ve heard this a million times already but really…. just do it. If you are serious about being productive each day and being your best, get your body some rest. I will tell you, I am horrible at this but at least I’m trying. Aim to get at least 7 hours a night. Why not 8? 8 would be ideal but let’s be honest, 7 is probably a more reasonable number to reach for most of us.
Eat Breakfast
Having breakfast each morning provides you energy which will last throughout the day. Plus, eating early ignites your metabolism. Avoid the pop-tart and donut. These spike your sugar levels early and will cause a morning crash in no time.
Exercise
Exercising ignites your metabolism and gets your energy levels up super fast. Try to get your heart pumping every single morning before breakfast. If you can, try to go for a short walk at lunch as well.
Drink Lots of Water
Have you ever noticed how tired you are on the days you do not get enough to drink? It’s because your body has to work harder just to maintain normal activity. All your organs and bodily systems are working overtime wasting precious energy trying to compensate for the lack of hydration. Get at least 8 glasses of plain water a day. Keep a small water bottle by your desk. I recommend small because it will force you to get up from your desk every once in a while to refill it. Which will also keep your energy levels up.
Eat Protein
Not only does protein help build muscle, but it is also digested slower than fats and carbohydrates. Protein offers a continual flow of energy to the body as it is being processed. Portion out nuts in small baggies and keep them in your desk. When you get hungry, reach for a bag. Stay away from the nut mixes with chocolate and other sugary ingredients. The goal is to get a steady stream of energy from your food, not a quick burst then crash.
Stretch
Relax, focus on your breathing, and stretch every hour. Increasing flexibility is one benefit, but stretching also increases oxygen flow to the muscles which leaves you feeling refreshed and focused.
Take Numerous Breaks During the Day
If you are sitting on the job most of the day, force yourself to get up and go for a walk every hour. This will not only keep your energy levels up but it will help with mental focus as well. It doesn’t have to be a long walk either. Walk around the floor a couple of times or go grab some more water.
If you are having issues with your energy levels throughout the day, give these tips a try. You’ll be more productive, motivated, and make better decisions.
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