Six Easy Steps Get Your Energy Back
By Dr. Delaine Fowler, PT DPT
Photo by Oliver Sjöström from Pexels
Are there times where you feel like you can’t even get out of bed you are so tired, sore, or stiff? These could be warning signs that your current routine of sitting too much in your car, or at work or even at home is wearing out your body. Believe it or not bodies were built to move. Sitting to too long has harmful effects on our body including slowing circulation, keeping your heart and lungs from maintaining your optimal state, and can add it chronic back, shoulder, neck, hip pain and headaches.
There is hope. Your body is on your side. You can start right now and your body systems will start to respond to give you more energy every day. So let’s take the plunge and get your energy back together.
Set Your Goal And Your Why
So what do you want to achieve. Write that down on a note card and make it specific. But most importantly write why. My mom in law got in the best shape of her life after my oldest nephew turned three years old. Why? Because she could not keep up with him. She realized if she did not get in shape this was only going to get worse. I am so happy she did because she can run after and care for my kids like no other grandmother can! You go Mimi!
Break It Down
Does your goal seem overwhelming? Well, things worth doing are not easy. So break it down into the task you can do every day that are not too far away from your current norm that get you there. For instance. If you want to wake up feeling refreshed. Maybe you give up your night time coffee and switch to decaf or tea or something that won’t keep you up late. Or you shut your screens off 30 minutes before you go to bed. Set that as your first step for the first week or two. After that goes well then adjust to the next step. It’s funny how your habits change when you are focused on taking them one step at a time. You will be at your goal before you know it.
Move A Little More
The most optimal time to move at least every 20 to 30 minutes. If you have a desk job. Maybe look into an adjustable desk or modify your workspace to be able to have a sitting area and a standing area.
Drink More Water
Most of us do not get enough water. There are so many great thermos like water bottles on the market how. I have this 1 liter insulated water bottle that makes it easy to have cold refreshing water with me all day long. I shoot to get 2 of these in a day. Notice what happens when you drink more. Energy rise? Maybe you need to go to the bathroom more. This is not a bad thing. You need to move and a bathroom break may just be what you need!
Daily Stretch Time
Stretching your body doesn’t just help you touch your toes better it helps you establish and maintain natural, healthy movement patterns. Taking 10 minutes once or twice a day to stretch is a great way to tell your body you love it! At the injury prevention programs we provide for corporations the employees are encourage to stretch for 5-7 minutes at twice during their shifts and on their breaks. I have had so many employees tell me they couldn’t believe it made them feel that much better. How simple. Just stretch!
Check Your Ergonomics
Is your workstation set up perfectly for your body? If your desk isn’t set up specifically for you it can decrease your energy and productivity. Poor workstation setup can cause postural imbalances that might require professional help later on. If you want more information on this email me at delainePT@accelerate-pt.com. I’ll send you a great graphic that will help you set up your workstation just right.
So every day taking even just a 10 minute gentle walk break with no cell phone or distraction can be the one thing to boost your energy today. Bodies were meant to move. We just have to listen to them a little more and more energy will flow our way!
Are you still in pain or not moving pain-free? Give us a call. Our expert physical therapists can help identify the problem and put together a plan to get you moving and pain-free again.