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- 1. Motivate your morning You might not feel like dragging yourself out of bed when the alarm rings, but studies have shown an early morning workout boosts metabolism better than exercising at any other time.
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- 2. Smell yourself well Dab a drop of jasmine essential oil on your wrist after showering to increase brainwaves and make you more alert.
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- 3. Wear bright colours Finding a pair of matching socks can be a challenge on dark mornings, but research has shown wearing bright colours helps neurons fire and keeps your energy levels up.
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- 4. Take twenty When doing computer work you blink a lot less which can lead to feeling fatigued. University of Texas researchers suggest a 20-20-20-20 strategy: blinking 20 times, looking away for 20 seconds and focusing on an object 20 feet away, every 20 minutes.
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- 5. Turn your desk into a gym Sitting down for long periods can make your body stiff and tense. Celebrity trainer Niki Wibrow (nikiwibrow.co.uk) suggests trying this super-quick stretching routine:
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- Sit on the edge of your chair and stretch both arms above your head, looking up. Breathe deeply.
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- Stretch the right arm over and repeat on the left side.
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- Open your knees wide and sink your upper body down as low as you can, breathing deeply.
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- Shake your head ‘yes’ and ‘no’ and roll your shoulders a few times.
- Slowly unravel the spine and repeat the set twice.
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- 5. Turn your desk into a gym Sitting down for long periods can make your body stiff and tense. Celebrity trainer Niki Wibrow (nikiwibrow.co.uk) suggests trying this super-quick stretching routine:
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- 6. Sit up Simply sitting up straight allows more blood flow to the brain and provides a miniboost of energy.
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- 7. Take a power nap While we don’t recommend you slump over your computer keyboard, a power nap in a quiet spot can pay dividends. Researchers at Saarland University in Germany found just 45 minutes of shut-eye can produce a five-fold improvement in memory and alertness.
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- 8. Tuck into stamina snacks Sail through coffee breaks with oatcakes. They’re rich in B vitamins and fibre for slow release energy, says nutritional therapist Judy Watson (judywatsonnutritionist.co.uk). “Add 1 tsp of coconut oil and you’ll help sustain blood sugars and brain power thanks to the medium-chained fatty acids,” she adds.
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- 9. Limit your lunch It can be easy to opt for a highcalorie dish when you’re feeling sluggish, but studies show that a 500-calorie lunch makes digestion much easier. A heavy meal takes more energy to digest, depleting your reserves.
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- 10. Take breaks outside If your vim is dim, try getting more light. “Getting outside will lift your mood and if it’s sunny give a little boost of vitamin D,” says trainer Niki Wibrow. “Better still, power walk to and from your favourite coffee shop, taking quick strides to get the heart pumping.”
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- 11. Go nuts Boot the afternoon lull out the door with a handful of nuts. “High in healthy unsaturated fats and protein, and packed with key vitamins and minerals, they’re a great source of energy,” says registered dietician Annemarie Aburrow (expertdietitian.co.uk).
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- 12. Massage your ears Traffic jams and school pick-ups can easily sap vitality so next time this happens consider tweaking your ears! Gently squeeze the rim between two fingers and rub for 20 seconds. The action is thought to invigorate the energy passing through the body’s acupressure meridians.
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- 13. Visit the water cooler “When you feel tired, drink a glass of water,” says cognitive behaviour psychotherapist Glenn Mason (gmwellbeing.com). “When you are dehydrated your body shuts down to conserve energy, causing fatigue. Try drinking eight to 10, 200ml glasses a day.” While you’re at it, splash a bit on your face too; a study in the Journal of Clinical Neurophysiology suggests cool water can be a better restorer of energy than coffee!
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- 14. Whizz up a workout smoothie Reward hitting the gym with a post-fitness drink. “Blend bananas with protein powder, nut butter, almond milk and cocoa powder,” says nutritional therapist Catherine Jeans (thefamilynutritionexpert.com). “This combo offers carbs with protein, which delivers amino acids to muscles so they repair quicker and helps maintain an anabolic state which stabilises blood sugars.”
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- 15. Hug a tree Research by the University of Rochester found that being surrounded by nature for just 20 minutes a day makes people feel more invigorated.
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- 16. Have a giggle If the gym seems a step too far, consider curling up with a funny film. Hearty laughter can speed up circulation, releasing more oxygen to the brain and blood vessels, leaving you feeling more energetic.
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- 17. Put more drive into your dinner Proper fuel equals full steam ahead, so ensure these energy-boosting ingredients are on your menu:
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Beans, tomatoes, spinach:
Eat vitamin C-rich foods (like tomatoes) in the same meal as iron-rich beans or spinach and your body will more easily absorb the iron.
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Chia seeds:
Their balance of protein, fat and fibre helps regulate blood sugars. Try sprinkling them on your salads.
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Green tea:
This contains the amino acid L-theanine, which increases alertness. Add some to chicken broth.
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Cinnamon:
A powerful fatigue fighter thanks to the way it improves blood glucose levels. Pop in a curry for an extra boost.
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Eggs:
These nutritional powerhouses are rich in B-complex vitamins which are a natural energy elixir. Whip up an omelette and feel the benefits.
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- 17. Put more drive into your dinner Proper fuel equals full steam ahead, so ensure these energy-boosting ingredients are on your menu:
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- 18. Turn up the volume According to the Online Journal of Sport Psychology, loud music can be one of the best ways to fight fatigue, with office workers being 10 percent more productive if they listen to music through headphones.
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- 19. Pretend to be perky The way we think can have a big impact on the way we feel, with research showing simply acting as if you have lots of energy can actually make you feel less tired!
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- 20. Boost with breath Winding down may seem a strange way to pep up, but rest is an essential tool in feeling refreshed the next day. Try this three-step breathing boost from celebrity PT David Kingsbury (davidkingsbury.co.uk):
1. Lay on your back with your legs at 90 degrees up a wall.
2. Breathe in, counting to four seconds then hold that breath for two seconds. Follow by breathing out for six seconds with the last two breaths pushing the air fully out of your lungs.
3. Repeat three times and feel the pressure from the day disappear.
- 20. Boost with breath Winding down may seem a strange way to pep up, but rest is an essential tool in feeling refreshed the next day. Try this three-step breathing boost from celebrity PT David Kingsbury (davidkingsbury.co.uk):
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- 21. Ditch the nightcap A post-work wine might seem like the perfect way to recoup but studies show alcohol can interfere with the body’s REM sleep stage (the restorative part) and leave you feeling jaded.
- 22. Take mindful movement Try this bedtime powerdown. “Walk as slowly as you can around your bedroom keeping your body in constant motion,” says PT Lorna Balfour (passionateaboutfitness.com). “Start with 30 seconds and work your way up to five minutes. Low level exercise like this reduces stress hormones.”
