/ Stretch /
Finding yourself exhausted at work? Take a few minutes throughout the day
Try this: Stand in a doorway with your feet several inches apart. Reach out to
the sides of the doorframe and grab with your fingers. Push your chest forward
until you feel a stretch in your torso and back, and hold for 30 seconds. This
stretch stimulates the sympathetic nervous system, energizing your body and
/ Drink Up /
Drinking more water is another simple step to boosting energy. Not only is it
healthy for you in terms of hydrating muscles, consuming less sugar, et cetera, but
did you know that thirst sometimes masquerades as fatigue? Slight dehydration
can leave you feeling tired and lethargic.
If you’re feeling tired, try drinking a tall glass of cool water, especially after
workouts and when you first wake up. Try avoiding alcohol intake, and don’t
believe the hype in energy drinks—they lead to sugar crashes, which can leave
you feeling more fatigued in the end.
/ See Red /
Colors that surround you at home and at the office can also affect your
The color you want to see the most when you’re tired? Red. Seeing red can
give you an energy boost—it makes your muscles move faster and work harder,
according to research from the University of Rochester. Consider a red pullover
for barn chores, red flowers planted around the barn, or a red wall in your
/ Nutrition /
What and when you eat has a big impact on your energy levels. Studies show
that eating breakfast puts you in a better mood and gives you more energy
throughout the day. Lunch gives you a jolt to continue through the workday, and
an early dinner helps you push through to finish your tasks.
While it’s very tempting to hit the candy bowl when you’re tired, this is
actually counterproductive. You’ll get a spike in blood sugar for that initial boost
of energy, but the rapid drop afterward will wipe you out. Adding more whole
grains will help sustain your energy through the day.
Important vitamins and minerals to add to your daily intake include
magnesium (300 mg for women, 350 mg for men), vitamin B, fiber, protein and
omega- 3 fatty acids.
Nuts such as almonds, hazelnuts, and cashews can add magnesium to your
daily diet. Including fish such as salmon can increase the omega- 3 fatty acids for
better mood and brain function. Adding chia seeds to simple recipes provides a
powerful combination of B vitamins, fiber and protein.
Kale is also a great add-on for soups, whole wheat pasta and as a salad. A cup
of kale offers 14 percent of your daily calcium, more than 650 percent of your
daily vitamin A and more than 900 percent of your daily vitamin K. It also offers
more iron per ounce than beef. And it’s easy to add chopped in soups, salads,
pasta and your smoothies.
MEGAN ARSZMAN is a freelance writer based in Indiana, where she’s learning to balance
motherhood with horses, dogs and writing.
/ Sleep /
According to a study by the
University of Georgia in 2006,
approximately 20 percent of adults
worldwide report persistent fatigue.
One of the simpler bits of advice is
/ Activity /
sure to be “get more sleep.”
But sometimes that’s easier said
than done, right? We’d rather use
those extra hours we could be
sleeping to accomplish some sort of
task, at the barn or at home. But the
truth is, you need to get at least seven
hours of sleep every night.
Of course, you need energy in order
to exercise, but doing things like
taking a walk after work and before
doing the chores can help give you
a boost to get through cleaning the
stalls and a ride or two.
Working out in the morning can
help push you through the day, and
practicing yoga can help reduce stress,
which zaps your energy as well.