Published: November 06, 2009 11:03 am      

Boost Your Energy in 10 Minutes or Less

Fitness Plus Magazine, November 2009
Click to view Fitness Plus Magazine, November Issue in its entirety


Text compiled by Alice Tremaine

Sleeping on the job? It may be tempting to reach for those caffeine-laden and sugary energy drinks, but there are smarter things you can do. Get your groove back with simple and natural solutions.

Sure, you know that a good diet, adequate sleep and moderate exercise make a good recipe for natural energy. There are times, though, when even the most disciplined of us need a little help. Maybe your dog has kept you up all night, or you’ve worked late every night this week. Whatever the reason, every now and then we all hit that all-too familiar midday slump.

Energy drinks and bars promise instant energy and improved performance, but can also lead to unpleasant crashes or harmful side effects. Taking an energy supplement every now and then is OK, but excessive use of caffeine has been linked to insomnia, headaches, anxiety, severe dehydration and even seizures (yikes!). It is best to keep your caffeine intake at 300 milligrams or less per day (one can of Red Bull has 80, which is about the same as a cup of coffee).

The good news is, it’s possible to rev up your energy naturally – even if you can only spare a few minutes (or even seconds) of your day! Stay clear of stimulants and go for these smart moves instead. Choose from any of the activities below based on time and surroundings, or combine a few for your own energizing routine. You will feel like new in no time!

10 MINUTES, CHOOSE ONE:

• Take a brisk walk

• Try the “Legs up the Wall” pose: Lie on your side on the floor with your buttocks against the wall. (You can use a blanket or sticky mat for added comfort.) Roll over and straighten your legs, resting them against the wall. Let your arms rest beside you and relax.

• Go outside for 10 minutes of sunlight

5 MINUTES, CHOOSE ONE:

• Dance and/or sing along to stimulating music

• Take a cold shower

• Jump rope (if you don’t have a rope on hand, do a jumping rope simulation by rotating your hands as you take small hops)

• Do a standing crunch: Stand with arms straight above your head. Lift your right knee out to your right side as you bring the right elbow to meet it. Return to starting position, then repeat on the left. Keep alternating.

• Do jumping jacks

• Practice deep breathing: Sit comfortably and relax your muscles, focusing on your breathing. Let your stomach rise and fall with each breath. Count your breaths or think of a pleasant place.

2 MINUTES, CHOOSE ONE:

• Try the “Breaths of Fire” energizing breathing: Sit up in a comfortable position; resting your hand on your stomach or knees. Gently exhale all the air in your lungs and inhale naturally. Exhale rapidly like a gentle sneeze, as if blowing out a candle with your nose. Continue by inhaling and exhaling in a quick steady rhythm (start with one breath per second, and gradually increase the speed to three breaths per second).

• Massage your ears: Rub all over your ears vigorously with your fingers (using one minute for each ear). Your ears should not hurt but may feel hot when you’re done).

• Laugh! Call a funny friend or visit comics.com to read from your favorite comic strip.

30 SECONDS, CHOOSE ONE OR MORE:

• Yawn 10 times in a row: Really! We associate yawns with sleep, but there’s more to them than that. Yawns come before sleep because they help regulate our internal clock. Neuroscientist Andrew Newberg, MD has found that yawning also stimulates neural activity, and regulates brain temperature and metabolism, helping us regain focus. Try 10 good, consecutive yawns: the first few will feel fake, but you will get yourself going soon enough.

• Drink a glass of water

• Eat one spoonful of honey

• Take a whiff of pure essential peppermint oil. For even better results, put a drop of peppermint oil in your hand, briskly rub your hands together, and rub them over your face, avoiding your eyes.

• Wet your forehead and back of the neck, and gargle with cold water

• Visualize yourself full of energy (playing a favorite sport, delivering a killer presentation at work, or playing tag with the kids).