When motivation levels are low, it can be tempting to write the day off and start again tomorrow. But with a few simple steps, we can feel re-energised and ready to take the day in our stride
As much as we’d love to leap out of bed every day feeling energised, we all know that sometimes we just want to get back under the duvet. Luckily, there are some simple things we can do to put that pep back in our step. Read on for four easy ways to boost your energy levels and get your day back on track.
We know, it seems like the last thing you want to do when your motivation is low! Instead of putting pressure on yourself to run or workout, try setting a simple goal of taking a 30-minute walk. Ideally this would be in the morning, to start to build those energy levels and set you up for the rest of the day.
There is increasing evidence about the positive benefits of walking, some of which may surprise you. We know that moderate, sustained walking is beneficial to many aspects of health from maintaining a healthy weight to supporting fitness and cardiovascular health. But it has also been shown to benefit mental health, in particular mood, and walking in nature has been shown to reduce cortisol, which controls our stress levels.
Haven’t got the option of leaving the house? A quick yoga flow or even some energising breathing techniques can have the same effect, especially if you can do them near a window or in the garden. Search online for a video to follow to make it even easier to do.
Boost your magnesium levels
Magnesium is an essential mineral involved in helping to release energy from the food we eat. Making sure that we have enough magnesium in our diet is important to help support normal muscle and psychological function, as well as maintaining a normal functioning nervous system. Here’s how to eat more magnesium throughout the day:
- Sprinkle a tablespoon of ground flaxseed on yogurt or add it to a breakfast smoothie. Flaxseed is high in magnesium, as well as Omega 3 fatty acids and fibre.
- Nuts and seeds are high in magnesium, as well as other vital minerals and nutrients so have a small handful of cashews or almonds each day as a snack.
- Get your 5+ a day, especially bananas, apples, broccoli, spinach, avocados, peas and sweetcorn which are all contain magnesium.
- Treat yourself. Dark chocolate is also high in magnesium – hurrah!
- Take a supplement. While a balanced diet and healthy lifestyle is important, a supplement can help you get the magnesium you need – Wassen Magnesium-B is specially formulated to provide 300mg of Magnesium to help contribute to the reduction of tiredness and fatigue and support healthy energy release.
Cut back on caffeine
Coffee and tea definitely give your body a signal to get ready for action, but drinking too much caffeine will cause a slump in energy when it wears off and consuming it after 12pm can impact quality of sleep at night. Try not to drink more than one or two cups a day – instead have hot water with lemon for a healthier alternative.
Get your Zzzs
As tempting as it is to reward yourself by watching just one more episode after making it through your day, switch off Netflix and get to bed! 7-8 hours of sleep per night will help your energy levels the next day and also your overall health and wellbeing. Recent scientific studies show that a lack of sleep causes many significant changes in the body and put extra strain on your health. Getting a good night’s slumber can improve wellbeing, focus and energy – and even our sex drive!