Fit Mag: “Ways to boost low energy levels”

Training, diet, hydration and exercises can help to get the body back on track.

From time to time our energy levels can dwindle due to a number of factors, such as stress, lack of sleep or exercise, diet or general day-to-day tiredness. Training and eating a clean balanced diet can be the best way to get on track to great energy levels and balanced energy levels throughout the day.

First up, training. Never a truer word spoken than the phrase ‘the only workout you will ever regret is the one you don’t do’. You may be surprised how much energy can be derived from even a 20-30 minute workout.

Eat well. You may be prone to rushing out in the morning but having a healthy balanced breakfast gives your metabolism the jump start it needs.

Control white carbohydrates and sugars. Some people can be very insulin-sensitive. Ever start your day on something sugary and want sugary or white foods all day long?

Eating every 2.5-3 hours with a balanced carb, fats and protein mix will help keep blood sugars level and keep your energy levels more stable throughout.

Get hydrated. Most of us are not hydrated enough, thus draining our energy levels. Look at taking in 1.5-2 litres a day and more if exercising or in warmer weather.

Get exercising. Exercise can improve energy levels by strengthening the circulation and the heart muscle.

Sleep. It is not always possible but getting at least 7-8 hours sleep is recommended to keep your energy levels up throughout the day. Take time to de-stress after work, whether that be with a long brisk walk, a strength training session or some yoga. The rush of endorphins after training will have you feeling like a new person.

Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week.

Fit moves…

Side lunge chop

1. Start by standing in an upright position with your arms raised overhead, hands clasped.
2. Then take a step to one side, leaning forward and lowering your torso slightly forward, bringing your arms down to the side of the knee like a chop.
3. Push off the outside foot to return to start position and repeat exactly the same movement on the opposite side. Alternating the sides.

Dive bomb push-up

1. Support your body on your toes and hands with your arms straight and your hips raised high into the air.
2. Lower your head and chest down towards the floor between your hands, bending at your elbows.
3. Extend your head past your hands, then forward and up toward the ceiling.

Flutter kicks

1. Start on your back with the legs straight out in front, slightly off the floor and your arms by your sides.
2. Simply raise one leg straight up a few inches from floor level, then raise the opposite leg and continue raising your legs in scissor-like motion.

Squat

1. Stand upright with your feet shoulder-width apart.
2. Lower your body towards the floor, sending your hips back and down and bending your knees. Push through your heels to return to start position, keeping your back flat throughout.