Moms need energy. In fact, moms need A LOT of energy! Energy is what gets us through the day, physically and, perhaps even more importantly, mentally. Real energy helps us think clearly, creatively, and decisively and it’s what helps us keep up with our life, our kids, and for many other jobs.
Our physical energy will impact our mood, focus, thoughts, and feelings. Can we concentrate? Can we stay focused long enough to stay on task? Are we patient and kind or are we impatient, crabby and irritable?
Here are 4 tips to help mom’s move toward getting the energy they need to do all the “mom” things that need to get done every day!
1. Move! You only need to move a little but move often. Enhancing and improving blood circulation throughout your day by moving and stretching at regular intervals can be beneficial for improving energy levels.
Tip: Every 30-45 minutes throughout your day – Stretch or engage in small movements (for example, if you are at a desk, stand up and do ankle or neck rolls, or light stretching); every 90-120 minutes engage in larger movements like standing up, walking, or climbing stairs
2. Eat light but eat often! Food is fuel. Making sure that you have enough (but not too much!) food in the system is really important for maintaining energy levels throughout the day. Choose whole foods which are more energy sustaining than packaged and processed foods. Be mindful of the quality and quantity of food you eat as well as the time elapsed between meals.
Tip: Try to eat every 3-4 hours that you are awake and fuel your body with foods that are rich in nutrients, fiber, protein, vitamins and minerals, carbohydrates, and healthy fats.
3. Exercise regularly!. This is different than getting up and moving from #1. Regular exercise is the number one way that you can increase your physical energy capacity. We all know exercise is good for our hearts, lungs, muscles and bones but did you know that it’s also good for our brains? Exercise can boost mood, brainpower, and focus.
Tip: A little bit goes a long way. Try to incorporate exercise throughout your day. Even 10-minute bouts of exercise can be beneficial.
4. Sleep! If you aren’t getting enough sleep, at least 7-8 hours for most women, your body isn’t resting or recovering and if it isn’t doing that, it can’t produce energy! So many mom’s push through fatigue at the end of the day to get just one more thing done and then move out of fatigue into wakefulness just when it is time to finally lay down.
Tip: Improve the quality of your sleep using these three sleep rituals:
- Go to bed and wake up at the same time every day. Don’t try to get that last chore done!
- Avoid caffeine after 2pm.
- Exercise – see #3! Exercise helps people fall asleep faster, spend more time in deep sleep and wake up feeling more refreshed.
Following these four steps may require some minor changes in your daily life. These minor changes can have a big impact on your energy levels throughout the day – which can make a tremendous difference in your life and the lives of those around you.