4 Tips That Will Help You Become More Active

Easy tips to implement that can put you in the mood to move

As the demands of life only increase, we can often find ourselves with a lack of energy or we can be too busy, which can stop us from getting involved in some form of exercise.

Whether it’s walking, running, playing a sport, going to the gym — it can all seem tough after a long hard day at work or even looking after your kids!

So, what can we do to boost our energy and get us in the mood to move?

I have 4 different tips that I’d love to share with you that have helped me get moving.

Let’s get down to business.

1. Keep hydrated

Time to start drinking — WATER!

Evidence has found that even mild dehydration can lead to an increase in fatigue and a reduction in motivation, whereas rehydration can create a reversal of these effects.

Dehydration has also been shown to result in a multitude of factors which can inhibit us from doing some form of exercise. For example, dehydration has been found to result in a lowered cognitive performance, restlessness, tiredness and a decrease in physical performance.

This is because a lack of intake of water can result in glycogen depletion (energy storage), a decrease in oxygen uptake which reduces oxygen supply to the muscles and can increase the subjective sensation of fatigue.

So you can imagine how tired we must feel each day when we’re not drinking enough water.

You’ve probably heard that adults should be drinking 8–10 glasses of water per day.

Now, I’m not saying get up and start downing as many glasses as you can. You’re setting yourself up to fail and you will feel majorly bloated!

If you struggle to have the recommended amount, try having 3 glasses first. One with each meal.

Each week, increase this to 4, then 5, then 6, etc, until you’re up to 8 to 10 glasses. This slow progression will get you into the habit of drinking more water each day.

Before you know it, you’ll be drinking 10 glasses and you’ll have a lot more energy to get you in the mood to exercise.

2. Sign up to classes

As gyms and leisure centres are starting to open and have social distancing rules in place, try signing up to different classes at your local gym or leisure centre.

By making this commitment you’re more likely to stick to it and go to the class.

For example, it’s all good saying ‘I’m going to go to the gym today’ or ‘I fancy a run in the park’. But how many times do you find yourself not doing what you said when the time comes?

The beauty of booking different classes is that you are more committed to going because you have actively searched for classes and signed up to them.

I can guarantee you that after the class you’ll be so motivated for the next session.

Look at your local gym or leisure centre and see what classes they offer and try those that attract you!

If you’re not interested in going to the gym for classes, do a google search for ‘fitness classes’ in your area. You’ll find many classes that do not involve going to the gym as they are hosted in community halls or schools.

All you have to do is pay a small amount for the class. Some are even FREE!

So, have a search for the different types of fitness classes in your area — sign up, and get moving!

3. Sleep more

If you’re not getting enough sleep each night you will most definitely feel like crap and if you feel tired, of course, you’re not going to want to get moving.

Having a good 6-8 hours of sleep will give you more energy throughout the day, boosting your energy to help you exercise. Exercise will also help you sleep more as your body needs the rest.

Tips to get more rest:

1) Get off that phone, tablet, or any other electronic device you have! The bright light is going to keep you awake and you’ll spend the first 2 hours in bed trying to doze off. Before you know it, your alarm is ringing for work the next morning and cue the cranky you. By the end of the day, all you’ll be thinking about is having a nap which will stop you from getting the important exercise you need!

2) Have you ever got into bed and just cannot switch your brain off? Try writing down on a piece of paper (not your phone) thoughts that are in your head, your to-do lists or anything else. This can help to clear your mind so you’re not thinking about the millions of things you have to do tomorrow.

3) Go old school and read a book. Before you ask — no. Not on your amazon kindle or whatever tablet you have. Pick up a real book, jump into bed, get comfy and read. This will help relax your mind and after 10 or so pages you’ll find yourself nodding off.

There are endless tips that can help you sleep. The important thing is that you try to implement them. Try out different tips and see what works best for you. Have a look at different websites for more tips such as Healthline.

4. Make small changes to your diet

This probably has one of the biggest effects on how tired we feel because there are so many different ways our diet can impact our levels of energy.

You probably know what I’m going to say already — ‘Having an unhealthy, unbalanced diet will kill your mood and make you tired’. I’m sure you’ve heard it all before.

But what changes can you make to your diet to help you with your activity levels?

Eat Iron-Rich Foods

Iron is found in red blood cells and helps carry oxygen throughout your body to your muscles. Not having enough iron in your body can make you feel tired and weak due to a lack of oxygen being supplied to your muscles.

Researchers have found that a lack of iron was associated with an increase in fatigue. Therefore, not having enough iron can make you feel lethargic, making exercise the last thing on your mind.

Eating foods rich in iron can help with oxygen transport in your body, providing you with more energy, which will help you to get physically active.

Iron-rich foods include spinach, broccoli, red meat, legumes (lentils, chickpeas etc) and shellfish. Here’s a link for even more.

Try incorporating some of these foods in your diet.

Eat MORE Regularly

Skipping meals and not eating enough will most certainly impact how tired you feel. So ladies and gentlemen — eat more frequently.

You don’t have to stuff yourself every 3 or 4 hours. Instead, try having 3 main meals and some snacks in between. These snacks in between meals are vital to give you the kick you need.

I work 9 to 5, so I understand it can be difficult to eat more frequently. A tip to help is to have small snacks that you can eat whilst you work.

For example, during the day I tend to have fruits such as berries or a banana, any type of nuts (my fav is cashew nuts) or a protein shake. Have a look here for some more ideas.

The important thing is that you try your best to have these smaller meals and snacks throughout your day to help keep your energy levels high.

You’ll be ready to exercise and you’ll be reaping the rewards of exercise.

Final Comments

Feeling tired and lethargic is a common feeling. I’ve been there before, where I just simply could not be bothered to do anything — and I still have those days too.

These 4 tips of keeping myself hydrated, signing up to different classes, making small changes to my diet and getting a good night’s rest, have been pivotal to improving my energy levels and motivation to become more active.

Over the last couple of years, I’ve gone from doing exercise maybe once per week, to now regularly doing some form of activity 5–6 times per week. I now get an itch if I’m not physically active.

Try these 4 different tips and see which one’s are best for you!