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With the busy lives that people live today, we hear more and more about that tired feeling, the need for a break, the need for an energizing drink, the need to sleep more.  We don’t want to be so tired and drained of energy at the end of the day that we cannot enjoy our leisure time.

Many people reach for another cup of coffee or a fast sugar fix.  The energy that these things provide, comes quickly and leaves just as quickly.  What we want is ongoing energy that takes us through the day and on into the evening.  This energy comes from making healthy choices and devoting a few extra minutes here and there to renew ourselves.

Of course you must eat well, drink in moderation, and get regular exercise.  But there are a few extra measures that you can take to increase your energy level.  These include the following.

Always start your day by sitting down to a good breakfast, that includes fruit.  Bananas are the best choice as they perk up the functioning of your brain, nerves and muscles.  Their nutrients improve the ability to concentrate, as well as aiding cardiovascular health. Wake up ten minutes earlier if necessary, but never leave home without some solid nourishment.

About mid-morning, it is time for a ‘light’ snack, again something nourishing like a few nuts.  Nuts ward off hunger and are a much better source of energy than sugary snacks.  I choose almonds, the king of nuts.  They have nutrients that help prevent heart attacks and cancer and also  aid brain function.

For anyone who sits at a desk all or part of the day, take frequent breaks – longer is better, but a minute is enough – to stretch.  A few good vigorous stretches can get your heart rate up and increase your intake of oxygen.  This gives your body an energy boost.  Wriggle and squirm your whole body at your desk and you will feel instantly invigorated.  If they wanted to increase efficiency, wise bosses would incorporate a stretching session daily for all their workers.

Take ten minutes from your lunch period for a quick stroll.  A moving body is a healthy body.  Take a friend or even a group.  Everyone will be energized for the afternoon.  Include some lean protein in your lunch and avoid sugary foods.

During the work day, get all the exercise you can.  This can involve a fast trot when running errands, standing and walking while talking on the phone, or doing some of the exercises that are given to airplane passengers who must sit for long periods, raise your toes with heels down, raise your heels with toes down, rotate your ankles, and arch your back, back and forth.

Throughout the day, break up periods of sitting with periods of physical activity, any activity.

There is nothing wrong with a brief nap during the day if you have the time, but the key is ‘brief’, that is under thirty minutes.

If possible, walk home from work.  When you get home, never just flop down to eat.  Involve yourself in a period of physical activity, an activity that you enjoy, whether it is an organized workout or just a game of touch football with your kids.

Establish a bedtime routine, a warm bath, some meditation, some mild stretching, or whatever relaxes you.  Bedtime is not the time for arguments or horror movies.  Do whatever it takes to go to bed happy.  You will get a more restful and energizing sleep and awake refreshed.

Some of these suggestions may initially find you more tired at the end of the day, but soon they will begin to pay off and you will have energy to spare all day long.