Tips on Having Enough Energy to Stay Active
- You may be worried about having enough energy to exercise. These tips can help.
- Eat a balanced diet
- Unless you’re exercising for an hour or more, you don’t need to eat more calories or eat special foods for energy. A balanced diet will give most people the energy they need for physical activity.
- Have a healthy snack like an apple, a whole-wheat bagel, or a handful of baby carrots if you’re running low on energy. Nutrition bars are convenient, but be sure to read the label. They can be high in calories.
- Drink plenty of fluids
- Many people do not drink enough fluids to balance the loss from sweating from physical activity.
And remember this: Exercise can actually give you more energy. After they start to be more active, most people feel more energetic throughout the day.
To protect yourself from dehydration:
- Drink plenty of water before, during, and after you are active. This is very important when it?s hot out and when you do intense exercise.
- Use a sports drink, such as Gatorade or Powerade, if you will be exercising for longer than 1 hour, and try to drink it at least every 15 to 20 minutes.
- Avoid drinks with caffeine or alcohol. They increase dehydration.
- Don’t take salt tablets. Most people get plenty of salt in their diets. If you are worried about replacing minerals lost through sweating, use a sports drink.
- In extremely hot weather, take extra care to prevent dehydration. Exercise early in the day or later in the evening when it is cooler.
- If you get dizzy, lightheaded, or very tired, stop exercising.
- Make sure you’re rested
If you feel weak and tired but aren’t sick:
- Try a short, brisk walk or similar activity. You may find that walking for 5 to 10 minutes actually gives you more energy.
- Switch back and forth between rest and exercise. Gradually increasing your exercise may give you more energy.
- Avoid medicines that can cause tiredness, such as tranquilizers and cold and allergy medicines.
- Improve your diet. Eating a balanced diet may give you more energy. Don’t skip meals, especially breakfast.
- Stay away from alcohol, caffeine, and nicotine. They can actually make you feel tired.
- Cut back on watching TV. Spend that time with friends, try new activities, or travel to break the cycle of tiredness.
Get a good night’s sleep:
works best for your sleep patterns. Outdoor exercise may help.
If you feel weak and tired because of a cold or the flu:
- Get extra rest while you are ill. Let your symptoms be your guide.
- If you have a cold, you may be able to go on with your usual routine and just get some extra sleep.
- If you have the flu, you may need to spend a few days in bed.
- Return slowly to your usual activities.
- Drink plenty of fluids so you don’t get dehydrated.