. Start your day with lemon water
“Before you eat breakfast or have your first cup of coffee, begin with a 16-ounce mug of warm lemon water,” said life coach Tanya Otterstein-Liehs. “This will help flush out any toxins that have left you feeling lethargic, and beginning your morning with fluid will help you hydrate again. After all, you’ve just gone six to eight hours without drinking anything.”
In addition to the hydrating effects of the water, the lemon provides a natural fuel and energy burst, said Sergio Rojas, a certified strength and conditioning specialist.
2. Don’t skip breakfast
“Your body has been in a state of rest, relaxation and recharging for several hours, so it needs fuel in the form of carbohydrates and protein to get going in the morning,” said Lynne Wadsworth, board-certified holistic health coach.
For an energy-boosting breakfast, Wadsworth recommends eating oatmeal with almonds and blueberries or a hard-boiled egg and a brown rice cake with almond butter and jelly.
3. Take your vitamins
“Multivitamins are always a great substitution for nutrients you might be lacking,” said Dr. Christopher Calapai, osteopathic physician and board-certified family medicine practitioner. Calapai said the best vitamins for energy are B12, vitamin C, magnesium and folic acid. “These are great supplements that can help beat extreme fatigue,” said Calapai.
Carolyn Dean, MD, ND, also recommends taking magnesium to improve energy levels. “If you want to boost your metabolism and feel energized at work, take an absorbable form of magnesium,” she said.
4. Schedule exercise into your day
When it comes to exhaustion, people usually don’t think of working out as the cure, but one University of Georgia study found that regularly engaging in low-intensity exercise can significantly decrease fatigue.
“Too often we believe that a quick workout will leave us worn out — especially when we are already feeling fatigued,” Tim Puetz, researcher and lead author of the study, said in a press release. “However, we have shown that regular exercise can actually go a long way in increasing feelings of energy — particularly in sedentary individuals.”
5. Sit up straight at your desk
Boost your energy at work by making sure you maintain good posture while sitting in your desk chair.
“Sitting hunched over compresses your internal organs, including your lungs,” said Amanda Sterczyk, ACSM certified personal trainer. “When you can’t take in a deep breath, your body isn’t able to pump oxygen and blood to your brain and every other part of your body. A hunched-over body contributes to ‘foggy brain,’ which impacts your energy level.”
6. Practice mindful breathing
“Take 30 seconds to connect to your breath,” said Amber-Lee Lyons, business coach, meditation expert and founder of the Chakra Girl Collective.
“When your head is down and you’re frantically working, the breath gets shallow, which creates anxiety and panic in the mind and body and drains your energy,” she said. “Breathe in for four counts and out for five. Imagine yourself on a tropical island sipping a margarita for bonus points.”
Rojas recommends doing diaphragmatic breathing — a deep breathing method that encourages you to move breath in and out of the diaphragm. “It oxygenates the system, so we have an increase in energy and alertness,” he said.
7. Get up and move regularly
“When your muscles aren’t moving, the mitochondria in your muscle cells aren’t producing energy,” said Sterczyk. “Mitochondria are often called the powerhouses or power plants of the cells. Your muscle cells contain 95 percent of the mitochondria in your body.”
Some easy ways to incorporate movement into your workday are taking a walk during your lunch break and stretching regularly throughout the day.
“Getting up from your desk every hour and stretching for one to five minutes will leave you feeling happier and with fewer body aches and stiffness,” said Otterstein-Liehs.