![]() ![]() This may seem to be a lot of time spent exercising, but you can spread out your activity across the week and, in total, it is just the amount of time that you might otherwise spend watching a movie. Department of Health and Human Services Physical Activity Guidelines for Americans suggest that all adults need 2 hours and 30 minutes of moderate-intensity exercise per week and muscle-strengthening activities that work all the major muscle groups on 2 or more days per week. Research by the University of Georgia (UGA) in Athens discovered that compared with sitting quietly, one single bout of moderate-intensity exercise lasting for at least 20 minutes helped to boost energy.Īn earlier study by UGA also found that when sedentary individuals completed an exercise program regularly, their fatigue improved compared with those who did not. Share on Pinterest Exercising can help to increase energy and reduce tiredness. Drinking water can help to prevent dehydration, which results in fatigue, unclear thinking, mood changes, overheating, and constipation. Sustain your energy levels by eating three meals per day and limiting unhealthful snacks. Regularly skipping breakfast can lead to you missing out on key nutrients and the energy that you need to kick-start your day. Avoid foods and drinks that have lots of added sugar. Sugar can give you a quick rush of energy, but it wears off fast and might make you feel more tired. Try to choose lean poultry and meat, limit processed meats, choose unsalted nuts and seeds, and select some omega-3-rich seafood. Shift to low-fat and fat-free dairy to help limit your calories from saturated fats.Examples of whole grains include brown rice, oatmeal, whole cornmeal, bulgur, and whole-wheat flour. Ensure whole grains make up half the grains you consume.Be sure to focus on eating whole fruits and a selection of vegetables. ![]()
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