Fight fatigue: 8 ways to get energised

Have you ever watched a group of children at play and wished you could find a way to bottle their energy?

Well, even though Ponce de Leon never discovered a fountain of youth, there are some simple things you can do to fight those feelings of fatigue.

We have the eight most effective ways to get energised. Just follow our basic tips to finally break free from the shackles of exhaustion. Before you know it, you’ll feel like a kid again.


Control blood sugar levels

Eat three small meals and two to three small snacks throughout the course of the day. That way, you will be eating something about every two to three hours, which will keep your blood sugar regulated.

And speaking of food, be particularly careful about the foods you snack on during the day. When you are feeling tired, your first instinct might be to grab a bag of chips or a bar of chocolate but they leave you feeling more tired than you were before.

Why not pack healthy snacks like apple slices or carrot sticks?

Exercise regularly

Human beings weren’t born to be sedentary creatures, so get moving! According to fitness experts, moderate and consistent levels of aerobic exercise at least three to four times a week for a minimum of 30-45 minutes each session. Though too much exercise can wear you out, moderate and consistent exercise is a great way to increase your energy level.

Breathe deeply

When you are stressed out, your breathing will change immediately, shallow breathing caused by stress limits the oxygen to the body.”

Using meditation, CDs or apps will help with your breathing exercises. At the very least, try to stop and take a few deep breaths when you are feeling sluggish.

Restful night’s sleep

It may sound obvious, but try to get an adequate amount of sleep each night. If you find yourself frequently burning the midnight oil, it stands to reason that you may start feeling a little run down. Eight hours of sleep a night is ideal, but it is not always realistic, so get as close to eight hours of sleep per night as you can.

Stay hydrated

Any type of mild dehydration will make you feel extremely tired, we recommend drinking at least eight (200 ml) glasses of water every single day.

Eat breakfast

Again, this may seem obvious, but your mother was right when she told you that breakfast is the most important meal of the day.

When you first wake up your blood sugar is low, if you don’t eat a proper breakfast, you risk an energy drain.

And no, a cup of coffee does not count as a proper breakfast. Though moderate amounts of coffee are OK it should never take the place of proper food.

Resistance training

In addition to aerobic exercise, it is also important to perform some form of resistance training on a regular basis. You will increase your energy levels if you build muscle and decrease fat. Muscle is much smaller in volume than the fat, so gaining just a little bit of muscle will make a big difference.

Stress management

There’s no doubt about it, these are intense times we live in. Stress is one of the primary causes of exhaustion and fatigue. Though a certain amount of stress is inevitable, you can eliminate some of it with better organisation and planning. It is also important to spend at least 15 to 20 minutes every day doing something you enjoy. This could mean meditating or sitting and listening to your favourite music over a cup of tea.

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