Let’s face it. As much as you want to focus more on your health, you’re busy.
Between work deadlines, family commitments, and other obligations, it can be easy to forgo taking care of your own health. But if you keep pushing self-care off, you may start to find your energy levels drop. That can lead to a stress build up that can cause your productivity to slip during the day.
Taking a time out for yourself each day is essential, and it doesn’t have to be time consuming. In under three minutes, you can ramp up your energy level, boost your mood and get more health benefits. And you can find three minutes a day, right?
To help kickstart your wellness, add these one-minute activities to your daily habits. They may be the energy boosters you need to help you have your best day.
Do 60 Seconds of Jumping Jacks
When your alarm clock goes off before the sun starts to rise, it can be tempting to hit the snooze button. Sacrifice a few extra minutes of sleep for an easy one-minute fix that will get your blood pumping.
Make it part of your morning routine to do as many jumping jacks as you can for just one minute. This burst of high intensity movement will get your heart pumping and blood flowing – instantly energizing you.
Boosting your energy with just one minute of movement may lead to achieving other fitness goals, including weight loss. This study on sprint interval training found compelling benefits to brief but intense exercise throughout the day. One minute of intensive exercise may be as effective as 30 minutes of moderate-intensity exercise.
This doesn’t mean that you should only do one minute of jumping jacks and call it a day. But working in more fitness “sprints” throughout the day can be a boon to your energy and health.
Take a Daily Multivitamin
It can be hard to get the right amount of every vitamin and mineral your body and mind need each day. If you fall short, deficiencies can begin to impact your energy levels and overall health.
Starting your day with a multivitamin can ensure you are meeting your daily nutritional needs. But not just any multivitamin will do. Choose a multivitamin that has been specifically formulated to ensure it provides you with high-quality nutrients your body can absorb.
My favorite choice is the Swisse Women's Ultivite Multivitamin. Swisse Ultivites are science-backed and tested in 13 research studies.
Research on the Ultivite has shown that it can increase energy levels, reduce stress and support immune health*.
By simply taking your Swisse Ultivite each day, you can start to feel more energized and less stressed*. It doesn’t get much easier than that!
Before you pour your first cup of coffee, drink a glass of water. The hydration boost can help raise your energy levels so you can be more attentive and productive.
High levels of caffeine can also have a diuretic impact on the body, reducing hydration. Even slight dehydration can reduce energy and offset the pick-me-up you are hoping to get from your caffeinated drink.
Although small amounts of caffeine can increase alertness, too much caffeine can begin to have a negative impact on the body. Try to limit your intake to 300mg of caffeine per day, or about three cups of regular coffee. You may want to consider replacing your coffee with green tea. Better yet, cut off your caffeine in the afternoon and start drinking water for a midday energy boost.
Finally, having too much caffeine, especially later in the day, can have a negative impact on sleep. Feeling sleep deprived can disrupt your mental health over time. That leads us to our final way to kickstart your energy:
Improve Your Sleep Habits
Nothing can replace the benefits of getting restful sleep each night. Most medical advice suggests getting 7-8 hours of quality sleep to feel energized and alert. If you struggle with creating healthy sleep habits, try these bedtime rituals:
- Take a warm bath or shower before bed. The temperature can help prepare your mind and body for sleep.
- Write in a gratitude journal. Taking time for positive thoughts can put your mind at ease and relax your brain.
- Replace your wine with tart cherry juice. It contains a natural source of melatonin to help regulate your natural sleep cycle.
- Eat a healthy nighttime snack. A cup of yogurt topped with a sprinkling of whole grain cereal may help promote a restful night.
At Swisse, we’re passionate about health, happiness and well-being. Whether your goal is to feel energized or improve your overall wellness, we’ve got you covered. For more nutrition tips and self-care ideas, follow our community of wellness warriors on Instagram @swisseusa.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.