The key to maintaining high energy may lie in small, everyday habits that have a significant impact. In this article, we’ll explore practical ways to sustain energy levels.
Maintaining a balanced diet
One way that can sustain energy levels is through a balanced diet. Consuming a range of foods ensures your body receives all it needs (Harvard Medical School, 2011).
According to the National Institute of Health, achieving a balanced combination of vegetables, fruits, whole grains (foods like brown rice, oats, and whole wheat bread), proteins (like chicken, fish, beans, and nuts), and low-fat dairy products is important. However, it will depend on different aspects such as gender, height, age and activity level (National Institute of Health, 2023).
A balanced diet to increase energy also includes ensuring the presence of liquids in your body by drinking water, in order to avoid the feeling of fatigue (Harvard Medical School, 2011).
Regular physical activity
Walking, as a type of physical activity, has different benefits, among them may be to increase energy levels. This type of exercise can be carried out outdoors, on a treadmill or on city sidewalks. The physical condition of each person will determine the speed, duration and frequency. Remember, staying active is what really matters (Harvard T.H. Chan School of Public Health, 2023).
The role of physical activities in energy levels
Energy can have emotional, behavioral and cognitive components that may have effects on health and quality of life. Physical activity or structured exercise can be an option to raise energy levels (Wender, et al., 2022).
Simplifying your approach
Maintaining energy levels involves making thoughtful daily choices. By adopting a balanced diet and staying active, you provide your body with what it needs to feel alert and attentive.
Next time you feel fatigued, review your daily habits and consider making small adjustments. These changes could significantly help your daily energy levels.
Source:
Harvard Medical School. (2011, 26 July). Eating to boost energy. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
Harvard T.H. Chan School of Public Health. (2023, April). Walking for Exercise. https://nutritionsource.hsph.harvard.edu/walking/
National Institute of Health (2023, August). Breaking Down Food: A Closer Look at What You Eat. https://newsinhealth.nih.gov/2023/08/breaking-down-food#:~:text=Choose%20a%20healthy%20mix%20of,than%202%2C300%20mg%20per%20day.
Wender, C. L. A., Manninen, M., & O’Connor, P. J. (2022). The Effect of Chronic Exercise on Energy and Fatigue States: A Systematic Review and Meta-Analysis of Randomized Trials. Frontiers in psychology, 13, 907637. https://doi.org/10.3389/fpsyg.2022.907637
