Boost your energy

Simple habits for a healthier lifestyle

Maintaining your energy levels throughout the day is easier with the right habits. From staying active to eating well, here are some expert tips to keep you energised, focused, and feeling your best.

• Stay active: Aim for at least 30 minutes of moderate exercise, like brisk walking or cycling, most days. Regular physical activity boosts cardiovascular health, mood, and energy levels. (Source: WHO)
• Get proper sleep: Adults need 7-9 hours of sleep each night. Good sleep is key to energy, mental clarity, and overall health. Stick to a routine and avoid screens before bed. (Source: National Sleep Foundation)
• Stay hydrated: Drink enough water throughout the day to avoid dehydration, which can cause fatigue. Aim for 8 glasses (2 litres) daily, or more if you’re active. (Source: Mayo Clinic)
• Eat a balanced diet: Choose a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats. A balanced diet fuels the body, sustains energy, and supports health. (Source: Harvard School of Public Health)
• Take regular breaks: Pause every 60-90 minutes to stretch or walk. These short breaks refresh both mind and body, preventing fatigue. (Source: American Psychological Association)
• Do strength training: Strength training, such as lifting weights or using bodyweight exercises, twice a week boosts muscle tone, metabolism, and energy levels. (Source: WHO)
• Maintain good posture: Poor posture leads to muscle fatigue and low energy. Check your posture throughout the day, especially if sitting for long periods. (Source: Mayo Clinic)
• Eat a protein-rich breakfast: Start your day with a protein-rich breakfast like eggs, yoghurt, or nuts. This stabilises blood sugar and provides lasting energy. (Source: Mayo Clinic)
• Eat small, frequent meals: Small, frequent meals help maintain stable energy levels and prevent dips in blood sugar. (Source: Harvard Medical School)
• Get outdoors: Exposure to natural light regulates your body clock and boosts mood and energy. Spend time outside daily to improve wellbeing. (Source: Mayo Clinic)
• Incorporate stretching: Stretching improves flexibility, reduces tension, and boosts circulation, helping you stay energised and ready for movement. (Source: WHO)

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