5 Enjoyable Ways To Gain More Energy

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healthyheartIn our busy world, an extra boost of energy never hurts. This is especially true for the 10-15% of people who say they regularly feel run down. Usually it isn’t a singular issue that leads to exhaustion but rather several overlapping habits that are keeping your body from fully recovering from daily activity.

If you are trying to lose weight the healthy way, energy is important for both your willpower and wellbeing. Making a few enjoyable adjustments could be all you need to power through the day.

Eat Breakfast

Breakfast really is the most important meal because it revs up our engines, helps us fill up with fuel and keeps blood sugar levels in check. The latter point is much more important than many people realize. When you forgo breakfast you’re much more likely to experience spikes and drastic drops in blood sugar throughout the entire day. Spikes in blood sugar are met with a rush of insulin to control it, and this can cause your energy levels to crash.

A protein packed breakfast is the easiest way to keep blood sugar levels regulated. Follow it up with several small meals and snacks to feel energized all day.

Get Deep Sleep

Sleep is needed for the body to recharge. If you aren’t getting enough in general that’s a problem, but if your sleep is regularly interrupted that can also lower your energy levels. There are four stages of sleep that are cyclical. Deep sleep happens in the last two stages of sleeping, and it’s the most effective at warding off sleep drive during the day. It’s important to go through these stages multiple times in a night because the most impactful deep sleep happens within the first two cycles. If you are constantly waking up you may not be getting enough deep sleep even if you hit the sheets for 7-8 hours a night.

Guzzle Water

waterbottleDehydration is an instant energy zapper. Even mild dehydration will have you dragging your feet no matter how much you exercise. On top of that dehydration will also inhibit your ability to think clearly and affects your mood. How do you know you’re mildly dehydrated? If you feel thirsty your body is already dehydrated. You don’t necessarily have to drink eight glasses of water a day, but it is important to hydrate every few hours.

Get Out in the Sun

Artificial, fluorescent lighting could be draining your energy. Employers are paying attention to new studies that show artificial lighting can negatively affect productivity. A Swiss neurologist found that natural light has the opposite affect. Study participants that spent time out in the sunlight were more alert and less likely to feel sleepy in the late afternoon and early evening.

Meditate Each Morning

A little bit of relaxing me time never hurt anyone, and it can have a positive affect on your energy levels. Starting your day with just 5-10 minutes of meditation has many health benefits, including increased energy levels. The main reason meditation is so great at upping energy levels is because you’re more focused on breathing deeply. When you take shallow breaths you aren’t getting enough oxygen in your body. Deep breaths will flood the body with oxygen helping cells repair themselves, lowering the heart rate and increasing blood circulation – all of which can help you increase your energy.

These are just five easy ways you can start feeling more energized instantly. Tonight get a good night’s sleep, then tomorrow wake up and have a healthy breakfast after meditating for a few minutes. At work keep a bottle of water at your desk as a reminder to drink up, and take it with you on a short afternoon walk outside. You’ll be amazed at how much more energized you feel throughout the day.

Exercise: Enjoyable Or Excruciating – Part 2

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By Kac Young PhD, ND, DCH

Continued from part 1 of this article…..

SleepingWoman* Exercise promotes better sleep

Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.

* Exercise puts the spark back into your sex life

Regular physical activity has shown to lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

* Exercise can be fun

Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

* And Finally…..Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.

4) I have pain, I can’t.

This can seem like a drawback, but there are many ways to exercise, release the pain and build your strength back. We don’t do that be sitting on the couch and watching TV. We do that by finding gentle movement to do for our bodies and then staying with it until we see and feel the progress. it will come. You will improve and your pain will decrease. See this link: http://www.health.com/health/gallery/0,,20436269,00.html

5) I’m too fat.

If this really is holding you back, please read this article which addresses the issue. http://www.webmd.com/fitness-exercise/features/exercising-when-you-are-overweight

Start small, get support and be consistent. You can do this.

jumpingrope6) I don’t have money for a gym.

Please see all of the above links and work out at home. Here’s some expert advice on free memberships you might want to explore. http://www.freegymmemberships.com/

7) Fill in the blank: _____________________.

This is the mystery reason that is holding you back and keeping you from doing what your body wants and needs. Take a moment. Get out a pencil; and paper and write down 5 more reasons why you don’t want to exercise. Then, reduce those to three, then reduce them to two and finally, pick the one reason that keeps you from exercising. If a friend told you this was their reason, what advice would you give them? You’ll have your answer and become your own counselor.

If you have not been persuaded to fit exercise into your life then please, if nothing else, employ these activities:

* Adopt a dog and take it for walks every day.

* Do things the old-fashioned way — get up and change the television channel; open the garage door manually; use a push lawnmower, garden.

* Take the stairs instead of the elevator.

* Walk briskly whenever you can – and do it for at least a 20 minutes.

* Minimize use of your car; walk to destinations within a mile.

* Use a bicycle to do errands and local transport. (Wear a helmet!)

* Take up tennis or any other game or sport you enjoy.

* Join a sports team, play regularly and enjoy the benefits team play can bring you.

I’m not an exercise freak by any means. I run on my treadmill for a cardio workout every other day. In between times I walk, I do strengthening exercises and keep my body moving as best I can. Exercising has paid off. I feel better, look better and have more energy for fun. You can do the same. Explore the world of exercise, experiment with different varieties, pick one and start your work out. I promise you that you will start feeling better and better each day.

Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.

Exercise: Enjoyable Or Excruciating – Part 1

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By Kac Young PhD, ND, DCH

familyjog20 years ago I hated exercise. I thought it was boring, inconvenient, time consuming and exhausting. Then a friend took me to her yoga class and it made all the difference in the world. Suddenly I liked exercise, I made time for it, I looked forward to it and thoroughly enjoyed it. Exercise brought me great gifts: a slimmer body, more energy, better sleep and an improved outlook on life. Who knew?

If you’re not exercising now please consider what excuses you might be making and have a look at solutions you may want to incorporate into your 2014 regime. Take it from someone who boycotted exercise, had a heart attack and now boasts of having been able to reverse heart disease through diet and exercise.

If you are thinking:

1) I don’t have time to exercise.

This is actually a myth, not an excuse. We all have time. In an average lifetime (78.6 years) we have 683,806 hours to spend. It’s simply a matter of distribution. Start with 10 minutes a day and work your way up to more. Close your door and jump rope for ten minutes; run in place; do aerobics, practice Tai Ch’i. You can spare ten minutes, you really can. Just try it. Here are some ten minute exercise links you can use:

http://www.youtube.com/watch?v=S-VH0aTOOik

http://www.doctoroz.com/videos/tony-hortons-10-minute-workout

http://www.oprah.com/health/Ten-Minute-Workouts

2) I’m too tired.

Well of course you are. You work hard, you tend to the needs of others and by the end of the day you’re burnt out. If you believe that, then it’s true. However, if you get up a half an hour earlier (which means you should go to bed half an hour earlier) get a workout in and start your day with more energy. TiVo exercise routines from television; purchase a workout video, download workouts from your phone, get an app for exercise. Here are free links with routines to follow:

http://www.youtube.com/watch?v=ToR4S5Oms2o

http://www.health.com/health/gallery/0,,20306919_1,00.html

http://www.sparkpeople.com/resource/thirty_minute_workout.asp

and my favorite:

https://itunes.apple.com/us/app/daily-workouts-free/id469068059?mt=8

seniorwoman3) I hate it; it’s boring.

Sure. Anything we do by rote, without passion, is boring. Remember, we bring the excitement to everything we do. To motivate you and inspire you, look at these benefits: According to the Mayo Clinic:

* Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

* Exercise combats health conditions and diseases

Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

* Exercise improves mood

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

* Exercise boosts energy. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

Stay tuned for part 2 of this article shortly…..

Kac Young, a former television director and producer, has earned a PhD in Natural Health and is a Doctor of both Clinical Hypnotherapy and Naturopathy. She is the author of 10 books. Heart Easy is a system of nutritionally sound, delicious meals that promote heart health, long life and taste great. In the Heart Easy Cook Book sound nutritional advice is followed by family favorites that have been turned into heart healthy meals anyone can make and everyone will love.