You may start your day out with the best intentions, but between work deadlines, family commitments, and unexpected obligations that pop up, it can be easy to forget to take time out to take care of your own health. But if you keep pushing self-care off, you may start to find your energy levels drop, your stress build, and your productivity begin to diminish. 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 achieve your healthiest self. And you can find three minutes a day, right?
Start Your Day with 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. Instead of trying to squeeze in a few extra minutes of sleep, try an easy one-minute fix that will get your blood pumping. After you climb out of bed, make it part of your morning routine to do as many jumping jacks as you can for just one minute. It may feel like a struggle to get your body moving when you just want to crawl back under the covers, but this burst of movement will get your heart pumping and blood flowing – instantly energizing you.
Not only will this one minute of movement give you a much-needed energy boost, but it may also give you a jump-start on achieving those New Year’s fitness goals. One study found that one minute of intensive exercise was just as effective on improving health as 45 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 it can sure save you some time as you work to fit in fitness each day.
Take a Multivitamin Each Day
No matter how healthy you eat, it can be hard to take in the right amount of every vitamin and mineral your body needs each day. If you fall short, deficiencies can begin to impact your energy levels and overall health. Taking a multivitamin in combination with a well-balanced diet is the best way to ensure you are meeting all of your nutritional needs each day. But not just any multivitamin will do. You want to 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 Ultivite multivitamin, which not only meets all of the high testing standards of Australia (which are more stringent than U.S. testing standards for supplements), but has also been tested in 13 research studies.
Research on the Swisse Women’s Ultivite multivitamin has shown that this multivitamin can increase alertness, and reduce stress and physical fatigue*. In addition, the Swisse Men’s Ultivite multivitamin has also been found to positively impact memory, concentration and performance on cognitive tasks*. 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!
Swap Your Coffee for a Glass of Ice-Cold Water
If you reach for a cup of coffee during a midday energy slump, you may not actually be helping your energy levels as much as you think. Although small amounts of caffeine can increase alertness, too much caffeine can begin to have a negative impact on the body. As a goal, aim to have no more than 300mg of caffeine per day (which is about the amount found in three cups - or 24 ounces - of regular coffee) and try to enjoy it earlier in the day as much as possible. Having too much caffeine, especially later in the day, can have a negative impact on sleep. Without quality sleep, you can be sure your energy levels will decline even more. High levels of caffeine can also have a diuretic impact on the body, reducing hydration. Since even slight dehydration can drain energy levels, the pick-me-up you are hoping to get from your caffeinated drink may be quickly offset.
Instead, grab a glass of ice-cold water to sip when you feel your energy levels starting to drop. The cold temperature can awaken your senses and instantly help you to feel more alert. The hydration boost can also allow your energy levels to rise, allowing you to be more alert and productive for the remainder of the day.
* 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.
As the go-to expert on all things nutrition and diabetes, Erin Palinski-Wade is one of the most quoted dietitians in the country and a sought-after speaker, spokesperson and media source. She has authored four books including the bestselling 2 Day Diabetes Diet and Belly Fat Diet For Dummies. Erin has appeared on shows including The Dr. Oz Show, The Doctors and The Early Show and regularly contributes to BravoTV, FoodNetwork, FoxNews and Prevention. She currently juggles her time between freelance writing for publications such as Diabetes Forecast and EverydayHealth.com, motivating audiences as a high-energy keynote speaker, and seeing clients in her private practice in New Jersey.