As you plan outdoor activities during the spring and summer seasons, do you have the energy and motivation to participate in these different activities with your loved ones? If you are feeling a little tired or run down, a few lifestyle changes can make a big difference in boosting energy and helping you enjoy the warmer weather to the fullest.

Everyone needs a little pick-me-up at times. Whether you are running short on sleep or trying to keep up with a busy work schedule, it’s essential that you are taking care of your body to have enough energy to get through each day. Not only will your daily habits help you survive a busy lifestyle, but the goal is to thrive in these activities.

There are things that you can do to boost energy and start feeling better. Here are a few tips you can implement right now so you have plenty of energy for everything in the coming weeks and months:

1. Focus on Nutrition

As summer is approaching, many people are worried about swimsuit season – so this is a common time of year to start a diet. The problem is that the wrong eating plan can take a toll on energy levels. For example, if you cut calories or drastically reduce carbohydrate consumption, you might feel more tired or lethargic than normal.

The body is a complex system; you need nutrition to keep it fueled. Instead of focusing on the things you are cutting out of your diet, look at ways to add to your health with good nutrition. If you are eating junk food or not eating enough food, it’s like trying to drive a car without gas in the tank.

Center your diet around whole foods that are rich in nutrition. Fruits, vegetables, clean protein, and complex carbohydrates are the essential ingredients that will keep you fueled and boost energy at the same time. You can eat healthy portions and satisfy your hunger when you choose the right types of food.

2. Respect Your Sleep Habits

It’s no surprise that you will feel lethargic if you aren’t getting enough sleep at night. You need to allow your body to rest and recharge; sleep is the most effective way to gain these benefits. Most people need between 7 – 8 hours of sleep each night.

There are several things you can do to improve your sleep habits and optimize restfulness:

• Maintain a Schedule: Set your bedtime and honor the schedule. For example, if you know you need to be awake by 7 am, make sure you are in bed no later than midnight the night before.
• Bedtime Routine: Follow a routine every night that helps your body understand that it’s time to unwind for the evening. Stay away from digital devices and screens for the last hour before bed. Dim the lights. Put on your pajamas. Relax and start to settle in for the night.
• Manage Light and Sound: The quality of your sleep will be better when you create the right environment for your bedroom. Invest in blackout curtains and remove anything in the room that might bring light into your sleeping area (such as lights on a clock or television). If necessary, use a sleeping mask and earplugs so you can rest well without sounds or distractions that might wake you up.
• Be Aware of Your Stress: Did you know that high-stress levels can take a toll on your sleep? If your body is always in “fight or flight” mode, it can result in fatigue, affecting your energy levels and sleeping. Simplify your schedule, if possible, to reduce your stress. Also, try relaxation methods before bed, such as yoga, meditation, or deep breathing.

3. Avoid Stimulants and Substances

Is there anything you are consuming during that day that could affect your sleep patterns? For example, drinking alcohol or caffeine could have an impact on your ability to sleep at night. Stay away from caffeine in the afternoon and evening hours. Also, limit alcohol.

Additionally, consider if there are any medications that you are using that could be having a stimulating effect on the body. If so, you might be better off taking these medications in the mornings so the effects can wear off before bedtime.

Another tip is to avoid smoking. Some people find that nicotine can have an effect on their sleep patterns.

4. Move Your Body

When you feel tired, watching a movie or hanging out on the couch might be tempting instead of working out. But the truth is that even a little bit of movement can help you feel better. Not only does regular exercise help to build endurance, but this movement boosts endorphins and helps to improve your mood.

If you are living a sedentary lifestyle, then it will make you feel sluggish overall! On the other hand, exercising regularly can have a noticeable impact on your energy.

When you are consistent with a regular exercise routine, you’ll have more energy throughout the day. Exercising doesn’t mean you need to burn yourself with high-intensity daily activities. Instead, consider a lighter routine, such as walking a few miles in the evening after dinner.

Aim for 30 minutes of exercise at least several times a week – with the goal of boosting your heart rate at least a little bit. But even 10 minutes can make a difference. So, set the minimum at 10 minutes, but try to increase the exercise session length when possible.

Find a Local Fitness Center

Put in the physical work during the day so you can boost your energy and be ready for a restful sleep each night. Joining a gym is a great way to support your overall health and help you stay on track with your goals.

If you want to boost energy and need support with your fitness journey, we invite you to join Fitness Nation. We offer a modern facility and friendly community to help you enjoy a healthy, active lifestyle.