Seven secrets to increasing your energy levels

Siski Green / 05 June 2015 ( 27 July 2017 )

If you can't seem to bounce out of bed any time of day, try these techniques to up your energy levels.



Don’t breakfast like a king

Breakfast is key to keeping energy levels high throughout the day but you needn’t stuff yourself. In fact, if you overeat at breakfast you’re likely to feel sluggish for a while after as your body works hard on digesting. 

So instead, go for a bowl of bran-based cereal or porridge. The fibre contained in these breakfast foods will help keep you feeling full for longer and allow nutrients to be absorbed gradually into your bloodstream, keeping energy levels consistent. 

What's the best healthy breakfast? Find out with our guide

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Get some air

Unless you live right next to a motoroway, the air outside your home is likely to be a lot fresher than it is inside. Not only are you inhaling and exhaling the air inside your house, it’s also full of dust particles created by your shedding skin, hair and so on. 

Take time for a walk outside, and try to get into a habit of opening the windows first thing in the morning, and then in the early afternoon too. If it’s a bit chilly out, use the time to vacuum or do some other vigorous household task that’ll keep you warm. 

Learn 10 reasons to get outdoors

Drink more

Feeling tired can be a side effect of mild dehydration so make sure your body has all it needs by sipping on a glass of water all day long.

How much water do you need to drink? Find out here

Nibble often

Eating like a bird, picking at seeds regularly throughout the day but never gorging in one sitting, will help your body keep ticking over. 

Eating large meals drains you of energy while you’re digesting and can leave you with indigestion too. So snack all day long instead, on healthy foods such as steamed vegetables, nuts, fruit, crackers with cheese and so on. That way your body gets the calories it needs but without the digestion slump. 

Find out how to choose the best healthy snacks

Spin some discs

Research shows that upbeat tempos actually make our own hearts beat a little faster, so that makes putting on some tunes an excellent way to get yourself feeling more alert. Dance around to the music and you’ll be giving yourself a nice cardiovascular workout too (see below for more on that). 

How music benefits body and mind

Exercise

It might not seem the obvious way to gain more energy and at first, doing regular exercise may well make you feel more tired physically. But give it a couple of weeks and you’ll notice that your new workout isn’t making you feel as tired and that actually you feel more full of life. 

Opt for exercise that gets your heart racing, so running, cycling uphill, swimming fast and so on. If that’s not possible because of health reasons, opt for strength training, yoga or tai chi – all of which will have similar beneficial effects on your energy levels. Always consult your GP before starting a new exercise regime.

Visit our fitness section for advice and inspiration

Spread the coffee love

Caffeine provides a wonderful quick fix to low energy but that comes with a price – a crash in energy later on. So drink your coffee, but do it in smaller amounts at regular intervals rather than knocking back a double espresso in one go. That way you’ll feel the effects of the caffeine more subtly but there won’t be a dramatic fall in energy levels later on. 

Find out more about the benefits of tea and coffee

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The opinions expressed are those of the author and are not held by Saga unless specifically stated.

The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.