Top 10 Energy-Boosting Fitness Tips

Eating BreakfastHave you been dragging yourself through each day? If you follow these simple 10 tips, you’ll feel invigorated, ready to seize every moment:

  1. Start the day with a substantial breakfast to fuel your day, including complete proteins (e.g., eggs, yogurt, milk, etc.) and whole grains like oats.
  2. For most people, their biggest meal is dinner, so eat a big breakfast, and nosh on smaller meals as the day progresses. This will give you the most energy going into the day, and will help you avoid unnecessary calories late in the day.
  3. Smaller more frequent meals distributed throughout the day — as opposed to one large meal at night — is much better for energy and fat loss.
  4. In order to avoid energy crashes, limit carbohydrate (sugar) intake. This includes high fructose corn syrup, commonly found in soda and sport drinks.
  5. Healthy fats, not sugar, give you sustained energy. Olive oil is a healthy fat, and fish oil or flaxseed supplements are terrific, too. Bonus tip: For healthier hair, skin, and nails, eat some avocados, almonds, and macadamia nuts.
  6. Nothing zaps energy faster and quicker than dehydration. Get BPA-free water bottles and keep one in your car, bag, and at work. Make sure you get through two to three bottles each day and refill them frequently.
  7. Most people need six to nine hours of sleep for optimal health and function. To get the most out of your waking hours, be sure you schedule and budget your sleeping time so that you are well rested.
  8. Don’t tan, but take walks to fit in fitness and to enjoy a little sun, which is rejuvenating and needed for vitamin D production and to combat depression. According to the National Institutes of Health’s Office of Dietary Supplements, some research suggests that about 5 to 30 minutes of sunlight without sunscreen on the face, arms, legs, or back at least twice a week, between the hours of 10 AM and 3 PM, is enough for your body to produce vitamin D.
  9. Eat “clean” foods. Preservatives, chemicals, and artificial ingredients litter our food supply and interfere with bodily functions. What clean eating gives back is a great deal more than energy.
  10. Make sure you exercise in a structured way at least two to three times per week, and for at least one hour. Exercise requires energy, but when even a small degree of fitness is reached, it rewards you with far more energy than you invested.

TELL US: What are your energy boosters?

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One Response to “Top 10 Energy-Boosting Fitness Tips”

  1. Bob
    March 15, 2012 at 11:22 pm #

    For breakfast, I alternate between a combination of organic flax and hemp granolas plus muesli in lowfat milk with sliced bananas and strawberries, or hot rolled oats (made mainly with lowfat milk rather than water only) with cinnamon and sliced bananas and apples plus blueberries and topped with a little pure maple syrup. Over the years, I have changed my cold cereals and combinations, but I am 58 and have basically been eating a nutritious breakfast for some 45 years (thanks largely to an uncle who raised my awareness about nutrition) and it works for me.

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