Got 5 Minutes? Get Moving!
Feeling low energy throughout your day? Even with your morning (and afternoon, and late afternoon) coffee fix? You are not alone. Many of us report feeling low energy, no matter how much sleep we get or what we’ve eaten (or not eaten) for the day.
Maybe it’s the 12-hour shift, or hours of sitting at a desk studying, or even just sitting in front of a computer connecting with friends: there are many reasons we may end up feeling fatigued. We know getting adequate sleep will help, as well as trying to fuel our bodies with whole foods, but there is one natural energy booster we often overlook: moving our bodies!
Exercise gives that mood boost we hear about from “feel good” hormones like endorphins, but the energy boost we get goes beyond that. When we get active, our body makes more mitochondria, organelles found in cells in which the biochemical processes of respiration and energy production occur. Simply put, the more we move, the more mitochondria we have to produce energy to meet our needs.
The good news is, we don’t have to do much! Of course, regular workouts for strength, mobility and cardiovascular health are important to our overall health and will aid in us feeling more energized throughout our busy schedules. But getting short bouts of activity throughout the day will not only keep us awake and alert, it all adds up! Here are a few quick tips to help:
Schedule your movement breaks. Set an alarm on your phone to make sure you move every hour, especially if you’re sitting at a desk for long periods of time. Even if your work or school dictates when you take breaks, put it in your calendar to make it non-negotiable.
Stay hydrated! We know how important hydration is for our health, but it also gets us moving more. Drinking water will not only naturally detox our systems and help us feel rejuvenated, it will result in having to get up and hit the restroom more often, so it’s a win-win!
Put your phone away. I know, this is a hard one. Often when we find ourselves on a break at work, or in between classes, we inevitably want to grab our phones and start scrolling. Not only is this a time suck, it can be an energy suck! Make a plan to check your phone only at certain times, and if you must, pop in your headphones to listen to an upbeat song and move while you swipe.
Remember, any movement counts. In an ideal world, we would all have time to get outside for a quick walk or do a short set with equipment, but that’s not always possible. Walk around whatever space you have: hallways or stairs or marching in place. Try my quick 5 Minute Office Breaks if you need some ideas.
Movement for energy creates energy for life!
Pass It On
If you know of a nursing student or faculty member who could benefit from these self-care and resiliency building tips, please forward this on to them so they can sign up here for the free Mindful and Resilient Nurse monthly tip.
Want to Learn More?
If you found this tip valuable and are looking for further options to build your resilience, or that of your nursing students, please consider our Mindful and Resilient Nurse Program. Feel free to contact us to discuss how this program can be seamlessly weaved into your curriculum or simply be another resource you provide to your stressed-out students.