Ways to boost your energy

Tuesday, 19 February 2013

Ways to boost your energyExercise for Energy

• A brisk 10-minute walk is the best place to start. This not only provides an instant energy boost, but the effects will last for up to two hours.

• Hit the trampoline! Rebounding is an amazing way to boost energy levels, improve blood flow, and get your heart pumping – whilst sparing your joints any hard impact.

• Practise inverted yoga poses. The famous downward facing dog pose is excellent for getting blood and oxygen to the brain. Start on your hands and knees, curl your toes so you’re resting on the balls of your feet, and slowly rise into an inverted V position. Keeping your eyes on your toes, exhale as you push your heels closer to the ground. Hold this position for a few moments to reap the benefits.

• Shake up a steady-state cardio routine with interval training. Bursts of one-minute sprints followed by three-minute recoveries help you burn fat rather than carbohydrates – your precious energy supplies.

Find your ideal training time

When you train can also have an impact. A morning workout boosts your metabolism earlier on, meaning you’ll burn more calories throughout the day. If you struggle to fall asleep at night, stick to morning training, as the added energy production in the evening could keep you up. Those who train in the late afternoon and early evening have the advantage of training when the body reaches its maximum temperature and therefore maximum performance potential – roughly between 3pm and 6pm. In both cases though, honouring a regular routine is what will bring you the best results long term.

Take a nap

If you´re feeling drained, whether from hard work, stress or a late night, a powernap can really boost your brainpower. Forty-five minutes is all you need to feel the difference – ideal for a lunch-break kip!

Drink up

Even slight dehydration can leave you feeling fatigued. Make sure you aren´t confusing thirst for hunger, and ease up on the alcohol. Meeting your daily water needs is essential for keeping your energy levels.

Eat for energy

A magnesium deficiency could also leave your energy stores depleted. Add a handful of almonds or hazelnuts to your diet for instant energy, and try to eat more wholegrains and fresh fish.

Snack on natural foods like watermelon, pears, raisins, carrots, green tea, olives, dark chocolate, ginger and peppermint. An ideal pre-workout boost is fresh vegetable juice. Make your own fresh each day for some extraordinary health benefits and an energy injection:

Fresh vegetable juice:
Remove all seeds, pips and cores, and juice the following raw ingredients in a good quality blender:

– 5 baby marrows
– 5 apples
– 5 pears
– 1½ green peppers
– 1 ½ cups spinach
– 2 cups broccoli
– 4 sticks celery

This recipe makes a litre. Vegetable juice can be kept for up to 8 hours when refrigerated.

Skip the sugar

Most of us have ridden the sugar rollercoaster on many occasions, and are no strangers to the crash that follows a sugar high. If you are low on energy and craving sugar, healthy carbohydrates are what your body needs. Stick to wholegrains for steadier sugar-levels and improved energy.

Image: Shutterstock.com

Written by

Fitness and lifestyle expert, Lisa Raleigh, has been an exercise specialist for more than a decade. Known for her television roles as the winning team trainer on SA's The Biggest Loser, fitness guru on Michael Mol's Hello Doctor as well as the health and wellness consultant on SABC 3's daily morning show, Expresso, Lisa is fast becoming South Africa's unofficial face of wellness and healthy living.

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  1. zozo.twenty

    I might have to give some of this a go. thanks. :)

    6 years ago •

  1. SpiceY

    Thanks for the recipe , will try it.

    6 years ago •

  1. voges

    I like the article. Thank you for the fresh vegetable juice receipe

    6 years ago •

  1. Firefly

    Oh I can’t wait to try that juice!

    6 years ago •

  1. Livvy

    i’m game for the trampoline, and the taking a nap. lol

    6 years ago •

  1. Fatima

    I’ll definitely be dominating the trampoline in future :)

    6 years ago •

  1. Azraa

    Thanks for the tips. Yoga poses definitely do help!

    6 years ago •

  1. DIVA

    Very formative, I’m not sure though if I will be able to drink the vegetable juice.

    6 years ago •

  1. Leana

    You had me at nap…. then again at dark chocolate!

    6 years ago •

  1. Harte-Joubert

    Sounds good! Think I need to drink more water!

    6 years ago •

  1. Chocolates

    Thanks for this great article, will try ‘eating for energy’. I’ve cut down on the sugar part and started swimming, so I guess I have to work on eating for sustained energy.

    6 years ago •

  1. Lameez

    Thank u 4 this ,Awesum will definitely try ur juice out:)

    6 years ago •

  1. Lah

    Great tips! I’m exhausted this week!

    6 years ago •

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