Friday, 2 March 2018

HOW TO STAY ACTIVE THROUGHOUT DAY !!!!!

By    March 02, 2018 // No comments
Feeling energetic every day can dramatically improve your quality of life. Feeling more energetic every day is a goal you can fulfill in a few different ways. People who are generally healthy can feel energetic by making important changes in diet, exercise, and other lifestyle changes. Make sure you get adequate sleep every night so you wake up feeling more refreshed.

         cheering woman hiker open arms at mountain peak
If you’re interested in boosting your health and trimming your waistline — no gym or expensive equipment required — here are eight simple ways to bake more activity into your day. Your health will thank you


Exercise at your desk

Push up on your toes and rock back on your heels – this pumps blood from the feet up to the heart,” he says. “Don’t cross your legs while sitting because that cuts off circulation. Butt-cheek exercises – putting pressure on one cheek and then the other – are also good.”
           Body ergonomics infographic: improve your posture when working at desk, using mobile devices, walking and running
Or come up with your own way of exercising your lower body while sitting. Saunders says he purchased a pedal machine for underneath his desk. “Now I can pedal when I work,” he says. “The more muscles you use, the better.”

Avoid processed foods. 
       vector illustration of cancer causing foods like alcohol overfired meat in circle chart design
This will help you maintain a healthy diet and have more energy. Fresh, whole foods are a better choice than processed foods because they contain more nutrition and healthy vitamins. Processed foods — such as those found in microwaveable meals, fast food, and prepared foods — are high in calories. They often include preservatives, added sugar, added fat, dyes, and more. Such foods provide little nutrition, which translates to less energy.

Maintain a balanced diet. 
Keep in mind the importance of whole foods and make sure your diet is well-balanced, meaning all food groups are represented. A balanced diet will promote optimum nutrition and help you feel more energetic every day.
       Breakfast athlete with fruit, berries and yogurt to maintain a beautiful figure
  • Fruits and vegetables should make up half your diet.
  • Eat the amount of grains that corresponds to your age, sex, and level of activity. The USDA MyPlate initiative can help you find the correct amount to eat, half of which should be whole grains.
  • Eat the amount of protein that corresponds to your age, sex, and level of activity. The USDA MyPlate initiative can also help you with protein.
                           


  Hydrate often


hygienic hand washing in the bathroom, toweling hands after washing

Make regular trips to the water fountain. Not only will you stay hydrated (offices can be dry and stuffy, especially in winter) but you’ll also force yourself to take frequent washroom breaks. When you do have to visit the washroom, use washrooms on different floors to add a few extra steps.


Schedule reminders

        The mark on your smart phone with pen-style at a blank schedule on the calendar as reminders of important dates or to schedule a meeting or event. Remind Concept.
Leave written reminders or use the alarm on your smartphone as a cue to get up every 20 minutes. Or, use a real-time cue, such as standing up whenever the phone rings and for the duration of any phone meetings.

Consider herbal teas and supplements. 
Many herbal teas and supplements are available to help people feel more energetic. Always speak with your doctor or pharmacist before taking a new supplement, especially if you are taking other medications.
        Brew tea with flowers and spices. Pour the tea. Hand hold tea pot on white background top view
  • If you are not getting enough vitamin B from your diet, it may be appropriate to take a supplement.You can boost your energy by taking a vitamin B supplement with your daily multivitamin. Talk to your doctor about whether or not this is right for you.
  • Vitamin B-12 may improve your energy if you have a deficiency.
  • Siberian ginseng helps increase stamina, counteract fatigue, and reduce the effects of stress. It can be found in both teas and supplements.

Exercise on a daily basis to feel energetic every day. 

Even though you may feel too tired to exercise, taking the initiative to get active can actually give you more energy. If you are feeling fatigued, even moderate exercise such as simply walking around can give you a boost and get you feeling more motivated and energetic.

       Confident female brunette taking a water break during her daily exercise routine
  • A 10 – 15 minute walk around the neighborhood qualifies as moderate exercise, which may be more energizing than a more intense workout, like 45 minutes on the treadmill.
  • Practice yoga. Yoga can produce a calm energy that can help you be more productive than the typical tense energy we often have that does not last long and can even lead to depression. Calm energy is a confident, energetic, optimistic energy that is high-energy but low tension.

Listen to music while exercising. 


Paired with moderate exercise, music can help with developing calm energy.
           
      Sporty pretty woman jogging in a park while listening to music
  • In-progress studies show that music can produce calm energy. This could especially be true when music is paired with moderate exercise.
  • Listening to music while exercising, then, can help produce calm energy during exercise, which will help you feel more energized afterward and for longer.

                                           THANK YOU!!!!!
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