Health & Wellness

5 Quick Ways to Boost Your Energy Level

September 23, 2015

Beat the afternoon energy slumpWhether you are at work, a full-time mum or just busy enjoying life, it’s 3pm and you are feeling the ‘mid-afternoon slump’. You may have even been feeling this way at mid-morning.  You don’t have a spring in your step and you are clock watching until the work day is finished.

You feel lethargic, blood glucose levels drop, you can’t think clearly, feel demotivated and all you really want to do is snuggle up in bed and sleep or grab some sugary, calorie laden snack which may provide an instant boost but isn’t long lasting.

Well there are some quick ways to overcome low energy levels and have you feeling healthy and vital to power through your day.

Here are 5 Quick Ways to Boost Your Energy Levels to make the most of every day.

1. Get Moving

  • If you have been sitting for a long period or just feeling tired get up and move!
  • Get some fresh air
  • If you work in an office, stand up from your desk and do some stretches or go for a quick walk – even around the office
  • A regular Exercise routine will actually give you energy because it makes you fitter and the endorphins ‘happy hormones’ start working.
  • You will feel physically better and also your mind will be more alert

2. Don’t Skip Meals

  • Make sure you eat a substantial breakfast as this will give you the energy boost to get going for the day. We have all heard ‘Breakfast is the most important meal of the day’ and I know if I don’t have breakfast I’m feeling tired by mid morning.  I’m not a breakfast person but I make myself have something like oats and yoghurt.  Make a nourishing smoothie if you are rushed for time.
  • Eat a balanced, healthy diet which includes healthy choice options for snacks.
  • Prepare your meals including healthy snacks so you aren’t tempted to buy processed foods.  Fast foods may satisfy your hunger but not for long.

3. Get Enough Sleep or Take a Power Nap

  • Getting a good night’s sleep is vital in keeping up your energy levels.
  • If you have had a bad night’s sleep try to take a power nap in the afternoon if you can.  Some workplaces even make provision for this as employers realise the value of healthy employees.
  • Try meditation or relaxation techniques at night if you are having trouble sleeping.
  • Try exercising in the morning rather than the evening

4. Eat Energy Boosting Foods

  • Cut down on carbohydrates at lunch and try to eat low G.I. foods which are digested slowly and benefit healthy blood glucose levels.  Replace white bread with whole wheat or brown rice.
  • Foods that contain Vitamin B provide stamina and choline an essential nutrient to keep your cells and nerves functioning and keeps you alert.  Eggs are a convenient and quick option.
  • Foods like Bananas provide potassium, Vitamin B6 and soluble fibre.  I usually eat a banana before I run.
  • Avocados contain good fats, iron and B-group vitamins
  • Almonds can be a good snack because they contain magnesium however they do contain calories so don’t eat too many.
  • Salmon is ‘brain food’ because it contains Omega-3 fatty acids.  Research has shown that these can improve energy levels and boost your mood.
  • Other snack alternatives include hummus, greek yoghurt and blueberries
  • Try leafy greens such as kale and spinach in a salad with an egg, or skinless chicken
  • Increasing your fibre intake with fruit, wholegrains, vegetables, seeds and nuts


5. Keep Hydrated

Keeping energy levels up isn’t rocket science.  It is a matter of eating a balanced, healthy diet, exercising and getting a good night’s sleep.


‘Let’s Keep Sizzling’





Women Living Well After 50

Living Life Your Way

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  • Reply Terri Webster Schrandt September 22, 2015 at 11:54

    Great post, Sue, full of great ideas and reminders!

    • Reply sue September 23, 2015 at 09:41

      Thank you as always for commenting Terri always appreciated.

      • Reply Terri Webster Schrandt October 5, 2015 at 15:01

        And Sue, thank you for sharing such an informational post on #TheLeisureLink!

        • Reply sue October 5, 2015 at 16:41

          No problems Terri! Thanks for the opportunity.

  • Reply michelle September 22, 2015 at 20:02

    Good Morning Sue, I’m doing okay according to your list! The 3:00 slump, oh how it can hit us. That is my time for a high-energy snack and my workout. And IT DOES do the trick. I notice on days when I can’t keep those two in my day due to appointments, something comes up, life in general, I feel the difference. These tips are quite simple for everyone to follow. Sizzling is a great word to describe it all!

    • Reply sue September 23, 2015 at 09:42

      I’m sure you are Michelle – we are two of a kind. Simple is sometimes forgotten in the rush of the day. I love Sizzling and so do you!

  • Reply Debbie @ Coach Debbie Runs September 25, 2015 at 15:15

    Such good information. I’m pretty good at most of these, but I know that I never get enough sleep. Probably the worst thing to fail at…sleep is so important.

    • Reply sue September 25, 2015 at 16:54

      Same here Debbie I have never been a good sleeper. Loving your posts btw and have a great weekend

  • Reply Charissa September 25, 2015 at 15:21

    Great tips! I was happy to realize I do most of those already, but getting a good night’s sleep is my main thing I need to work on. I find eating healthy fats with my meals help a lot with the energy levels. #BlogBooster

    • Reply sue September 25, 2015 at 16:53

      Hi Charissa! Yes sleep is a problem for me and has been for years. Still I suppose if we get the others we aren’t doing too badly. Have a lovely weekend ?

  • Reply Debbie September 25, 2015 at 17:06

    I have noticed a significative improvement in my energy levels since I started doing some physical activity in the morning, Sue.
    Thanks for sharing.

  • Reply Kathleen September 25, 2015 at 21:20

    So well written Sue. Full of good tips. It seems like a lot of us have to work on getting a good nights sleep. I need to get to bed earlier.
    Thanks for the post, I see that it is featured in the Pinterest Game so the pin should get some good shares.

    • Reply sue September 27, 2015 at 14:34

      Hi Kathleen, sleep has always been my downfall. I am getting better now that I have retired although I never get a full 8 hours. I’m excited about the Pinterest Game feature so will definitely check it out. Thanks so much for always being supportive.

  • Reply Jebbica September 29, 2015 at 01:14

    Once again, great words of wisdom from Sue! Thanks for sharing at #FoodandFitnessFriday!

    • Reply sue September 29, 2015 at 16:33

      Oh thanks Jessica. I was reading your blog and you have some great information there! Thanks for the opportunity to link up with #FoodandFitnessFriday

  • Reply Kathleen September 29, 2015 at 20:57

    Sue, congratulations this post was in the TOP TWO on Fridays Blog Booster Party #25. It will be featured on Friday. Very nice.

    • Reply sue September 30, 2015 at 11:51

      Oh thank you Kathleen! Wow! I’m on a role. I just need to also check out the Pinterest Part of the party a little more. Thank you so much for your support and opportunities.

  • Reply Wendy September 30, 2015 at 02:16

    Oh, so true! I do fairly well on some of these, and some…well… 🙂 Right now, I am actually standing at my desk. When so much of my time is spent at the computer or grading papers, I have found using the “standing desk” option makes a huge difference! Right now, my fancy standup desk is a cardboard box on top of my regular desk, but it works and it was free. My legs and back feel so much better if I can stand for at least 3 hours a day (not all at once yet!), and I usually get more accomplished while standing.

    My biggest downfalls on this list are sleep (of course) and too many carbs at lunch. I find eating at home, it is too easy to grab something easy, which almost invariably consists of carbs (baked potato, anyone?). Do you have any lunch ideas you would like to share? I get stuck on leftovers, quick sandwiches, and potatoes, none of which are a great option at lunch, and would love some inspiration. (Can you say “new post idea”??) 🙂

    • Reply sue September 30, 2015 at 11:55

      Oh Sleep has always been my problem Wendy! Actually I’m writing a post about sitting for too long would you believe! I might include you as an example 🙂 You know that is a great idea about the lunch ideas. My husband and I are starting a clean eating program in October so might include some healthy and energy boosting recipes on my site. Thanks for the idea! Have a great week!

  • Reply Mary October 13, 2015 at 14:27

    Great post Sue. I’ve been meaning to try the “walk around the office” and you reminded me that’s its simple yet effective. I like the idea of setting the alarm on my phone…not for the water though, (I drink a lot already) but for the walking 🙂

    • Reply sue October 14, 2015 at 10:33

      Oh thank you Mary I’m glad you enjoyed the post. I set my alarm to remind me of lots of things! The phone is always beeping and my husband just looks at me with raised eyebrows LOL:)

  • Reply Jessica Powell October 26, 2015 at 21:49

    I definitely need to stick to some of these – my energy levels constantly seem to hover somewhere between low and non-existent! 🙂 #anythinggoes

    • Reply sue October 28, 2015 at 08:40

      Sometimes life is tiring Jessica but if we can try a few different ways to boost our energy it does make us feel so much better. Thanks for stopping by to comment. Have a great week.

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