Here are some simple ways to stay fit & well this summer.
In order to keep up with our action-packed lives, we need energy! And lots of it! You will find you have more energy if you look after your mind and body.
Here are a few simple things you can add to or change about your day to day to increase your energy levels.
Make the most of the light mornings and wake up early. Early risers tend to be more proactive. (Set a goal time to get up - if it is quite a bit earlier than the time you currently get up, set your alarm 5 minutes earlier each day until you can get up at the desired new wake up time). Get moving as soon as you wake up! Even if you just do some simple stretches... get the blood pumping around your body and your heart rate up.
Use the extra minutes to enjoy a healthy, hearty family breakfast which will set you up for the day! Your breakfast should consist of –
25% protein (such as eggs, nut butters and yoghurt)
25% carbohydrate (wholegrain toast or cereals)
50% fruit & veg (blueberries or bananas are great for the mornings! Packed full of the good stuff!).
Make yourself a nutritious lunch and prepare some snacks to take with you to work/uni/school. This will not only save you some pennies it will also mean you know all the ingredients going into your food. Nuts and fruit are great snacks to nibble on throughout the day.
When you get to work, uni or school make sure you stay hydrated throughout the day – drink plenty of water; this will keep fatigue at bay! We find keeping a bottle of water close by reminds you to drink more frequently!
If you have a desk based job, make sure you get up and walk around as often as you can (every half an hour is about right…). Our bodies are not designed to be sat down all day!
Make sure you have a lunch break. It’s all too tempting sometimes to work through lunch but it is important to walk away, eat (the delicious lunch you prepared this morning!), breathe, get some fresh and take stock of your day. You can then return to your tasks bright eyed and energised – this should put you in good stead for a productive afternoon.
Your commute home
If you can, swap the stuffy car for a bike or a stroll home. Or perhaps the train? Save the planet and also yourself by getting some extra exercise and ‘head space’ as your stroll or ride home.
Make time to engage with your family – find out about their days. Try and eat together if you can. Be aware though, don’t eat too late. Eating late can have a dramatic effect on your quality of sleep. Try to have dinner at least 3 hours before you go to bed.
Preparing for a good-quality night sleep
Good sleep is vital in order to maintain health and wellbeing.
Take a warm bath before bed – this will relax you ready for a peaceful sleep – try adding some lavender essential oils to the water to really let your senses unwind…
Switch off screens 30 minutes before bedtime – no phones, iPads, TV’s. Nada. The blue light which these devices omit is shown to stimulate our brain and interfere with our sleep.
Try these simple steps to improve your energy levels and overall wellbeing!