How To Stay Energetic Throughout The Day

You and I, we all have been there. We all have felt the lack of energy during work hours, during classes and even at times during doing the daily household chores. I know it’s a difficult task to stay energetic throughout the day,

Well, this is a serious problem and if not addressed properly can lead to some long term harms. Here are my top 15 tips on how to stay energetic throughout the day.

(In today’s sedentary lifestyle having a proper diet and exercise routine is very important to stay fit. We here at ifoodnfitness are dedicated to help you with it. Try our IFF 6 week shredding plan and let us help you become the best version of yourself.)

an energetic girl

Top 15 Tips For Staying Energetic Throughout The Day

  1. Maintain a sleep schedule: Your body has a natural rhythm that adapts with regular sleep/wake cycle. If you go to bed and wake up at the same time each day it will be easier to maintain your energy levels. To stay energetic throughout the day.
  2. Take a cold shower: It is scientifically proven that taking cold shower releases dopamine in the brain, gets your immune system going and helps you to start your day. Moreover it also comes with a lot of long-term health benefit when incremented into your routine.
  3. Have some exercise or go for a walk under the sun: Instead of lying around you could try to get up and move. Small walk outside is the best way to wake your body of an recharge. As an added bonus exercising in fresh air and Sunshine boost mood lifting and defense, the immune system and the metabolism.
  4. Start your day with protein: In the morning select food that are rich in protein, eggs, yogurt and nuts. Protein and whole grains take longer for your body to break down into energy. This help prevent energy crash later in the morning like that caused by a breakfast full of simple cards and sugar.
  5. Consume a very small amount of caffeine: It is true that coffee and other caffeinated drinks give you a lot of energy, but it can also cause you to feel even more tired when it wears of. Caffeine is a stimulant but it doesn’t have long lasting effect and can create dependency. As your body feels fat less and less it will carve more caffeine.
  6. Remember to stay hydrated: Fatigue can be caused by dehydration. So, to feel more active during the day. Be sure to stay hydrated. Doctor recommends eight glass of water per day. Try keeping a large water bottle on your hand. As a reminder to stay hydrated and start each meal with a big glass of water.
  7. Take a multivitamin: In our day to day life we are unable to consume different types of vegetable which can provide us with all the necessary vitamins and minerals. Nutrition deficiency and general Fatigue can be remedied with daily multivitamins.
  8. Be Friends with your co-workers: Coworkers can be distracting and annoying. Being friends with them can actually make work a lot less stressful. Believe me I have tried this myself, it works.
  9. Avoid eye strain at your computer: Eye pain or headaches at the end of the day maybe is a cause of staring at the computer all day. Small breaks can help combat eyestrain quite a bit. A few of us at ifoodnfitness have also found that computer oriented classes like gunners can make a big difference.
  10. Setup more ergonomic work space: It may not seem like it, but sitting at your desk all day can wreck havoc with wrist, back neck, and other body part if done improperly. Thankfully it’s really easy to setup and ergonomic work space without spending return of money.
  11. Eat fucking healthy food throughout the day: Ever have those days at work where you just feel exhausted and can’t get anything done? There are a lot of ways to solve that problem, the number one fix is healthy eating. You should eat your most hearty meal in the morning, when you need the most energy. Continue eating healthy throughout the day to avoid crashes during your productive time. Eating lunch away from your desk can help too.
  12. Get up and move a bit: Having an ergonomic work space isn’t enough, though all that siting is still killing you. So, you keep yourself healthy and really avoid injuries, it is important to take frequent breaks. All you need is a five minute every once in a while.
  13. Avoid smoking and limit alcohol: Not only is smoking bad for your health, it may cause you to feel more tired during the day. You probably already know that drinking alcohol can make you sleepy but you may not know that a drink in the afternoon has the strongest effect on your energy
  14. Work smarter and not harder: Working yourself to the bone can create stress and really be on your health. I always go for working smart and not working hard, even right now my voice is doing the typing for me I have not priest a finger on my keyboard. So, work smart and not hard.
  15. Get the fuck back to your home: More hours does not equal more work. Ask yourself; how many hours do you work a week question mark most research shows that affects over 40 hours, your hurting your productivity, your health, and income so what is the solution get the f*** back to your home and rest.


This whole of this article is written in a step by step format. The moment you start to integrate it in your daily lifestyle you’ll see your energy levels going up. I personally follow these tips. It works wonders for me, I hope the same will happen with you too. When you’ll follow my 15 tips to say energetic throughout the day.

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(In today’s sedentary lifestyle having a proper diet and exercise routine is very important to stay fit. We here at ifoodnfitness are dedicated to help you with it. Try our IFF 6 week shredding plan and let us help you become the best version of yourself.)

The inspiration for this was taken from WikiHow

You can also check out these articles on this topic

  1. Solution for all day energy
  2. Tips to stay focused all day
  3. Wisdom time article

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