7 10-Minute Energy Boosts

Oatmeal in a bamboo bowl with strawberry and rhubarb sauce on a napkin of burlap, spoon, milk in glass jug, rhubarb against the dark boards on top

  • Start your day with a good breakfast.  Eating a donut or other sugary breakfast will let you down, not pick you up. Instead, enjoy cereal that is high in fiber in the morning. Because we digest fiber more slowly, your energy will last longer. Be sure to add protein as well; a breakfast that’s high in simple carbohydrates may give you a quick boost, but your energy will crash quickly.
  • Drink up that water. Regular hydration keeps your energy going, while dehydration drains you, lessens your ability to concentrate and may even affect your mood negatively. If you find the taste of water boring, add some lime or lemon juice for a little unsweetened flavor boost. (Signs of dehydration
  • Sit at a desk all day? Slouching over that computer? Get rid of that neck and back strain by sitting up straight, along with  getting up to stretch your body, at least once an hour. (Ergonomics

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  • Even better than stretching? Get in a 10-minute walk a few times during your day at the office. If you can, go outside: Walking in the fresh air will enhance your vitality even more than walking inside. 
  • Exercise is a great energizer. This doesn’t have to be a thirty minute exercise routine. Simply adding more physical activity into your day will energize you and help your burn calories. Try things like parking farther away from the mall, using the stairs, taking your dog for short walks, and standing up while on the phone. 
  • Find a way to get a good belly laugh during your day! This is no joke. There is so much research these days that supports the health benefits of laughing. Laughing will help relieve stress in your day, which in turn will energize you. 

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©2016 Bea Boomers Wellness

Got 10 Minutes or More? Take a (brisk) Walk for your Good Health

Bea Boomer’s Vital Aging Project – Day 38– 3/30/15

 

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Did you know that April , 2015 is the 9th annual National Walking Day? This awareness day is an initiative from the American Heart Association

Walking is a great exercise to start in the springtime. The air is fresh and clean, tulips and daffodils peek out from neighborhood lawns, dog and Canadian geese poop are no longer hidden by the snow. . . (Yikes!  Sorry, that’s one of the not so nice things about walking in the early spring – just watch where yer walkin’) 

According to physician Joan Dorn, who’s the Chief of the Center for Disease Control’s (CDC) physical activity and health branch, walking is one of the best ways to add physical activity to your life. * And Bea thinks so too!  

What can walking do for you?  Take a look at these benefits:

  • Brisk walking (3-4 miles per hour) for an hour every day can cut a high-risk adult’s risk of developing Type 2 diabetes by 60%.
  • Brisk walking can improve your heart health.  Walking 30 – 60 minutes a day, for five days a week, can cut your risk of heart disease by 40%.** It can also help protect you from high blood pressure and strokes. 
  • Walking can boost mood, decrease disability rates for seniors, reduce high blood pressure, relieve osteoporosis and arthritis and back pain.
  • Walking regularly can help protect your brain, staving off memory loss.
  • Walking helps you keep fit and burn fat – but remember to challenge yourself; the same routine day in and day out will eventually cause weight loss to plateau. You need to increase intensity and shake up your routine. 

Walking is also one of the easiest exercise programs to start.  Why?  Well, walking is inexpensive; all you need is a good pair of walking shoes.  It doesn’t cause grief to your knees or feet.  In good weather, you can walk outside and get fresh air and sunshine at the same time.  When it’s raining or snowing, try power walking DVDs (Leslie Sansone, a popular fitness expert, has a wide variety of DVDs, check her out on Amazon.)

Move it or lose it, that’s my theory.  We have two legs and one posterior.  If we were meant to sit all the time, we’d have two butts and one leg! Now how weird would that be?

What if you can’t walk? Chair Exercises and Limited Mobility Fitness 

Sources:

*USA Weekend, Sep 21-23, 2012. The Power of Walking (Kelly Bothum)

 **Beth Israel Deaconess Medical Center.  Walking is Good for your Heart.