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Tiny Health Habits that Will Boost Your Energy Level and Health

By Sleep Health Energy Team · · Updated

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Big changes to routines are intimidating and hard to stick with. Too often, people tackle bigger health habits than they can handle and end up feeling frustrated. It’s better to adopt tiny health habits and gradually add new ones over time. With this approach, you can boost your health, vitality, and energy level without becoming frustrated. Let’s look at small healthy habits you can implement today and start feeling better in days, weeks, or months.

A Daily 10-Minute Brisk Walk

You may be pressed for time, but can you spare 10 minutes to do something positive for your body? Even short bouts of brisk activity add up, and any movement is better than none. Despite the belief that exercise is tiring, a short walk often leaves people feeling more alert.

Walking outdoors adds daylight, and your skin makes vitamin D when exposed to sunlight. Vitamin D helps your body absorb calcium and supports muscles, nerves, and immune function, so ask your doctor about a test if you think you are low.

So, take a break each day and take a brisk walk. It’s only 10 minutes!

Switch Water for Soft Drinks

Regular soft drinks are packed with added sugar and calories but few nutrients. Water hydrates you with no sugar or calories.

If you drink several sodas a day, switching to water cuts a lot of calories, which can help with weight control over time. Kick the soft drink habit and enjoy more of the universal liquid, water. If water is too “plain” for you, infuse water with fruit slices or herbs overnight to add more flavor. Stay hydrated too, since even mild dehydration can leave you feeling tired.

Another way you can stay hydrated is by using an IV service in Las Vegas. Vitamin IV therapy delivers fluids and nutrients directly into a vein. For most healthy people, drinking water and eating a balanced diet hydrate and nourish just as well.

IVs carry small risks, such as infection or vein irritation, and aren’t safe for everyone, including some people with heart or kidney disease. Talk with a clinician first.

Get an Extra Hour of Sleep

Many adults fall short of the 7 or more hours of sleep per night that the CDC recommends. So, it’s not surprising that many people feel sleepy or lack motivation during the day. Break that cycle by adding an extra hour, or at least 30 minutes, to your nightly sleep schedule. Lack of sleep causes fatigue and reduces cognitive function, but it also negatively affects your immune system and increases the likelihood of catching a cold. Find a way to make your day more efficient so you can squeeze more sleep into your schedule. It matters.

If you sleep enough but still feel exhausted or snore loudly, see a doctor. Ongoing fatigue can be a sign of sleep apnea, anemia, thyroid problems, or other conditions.

A Daily Dose of Sunshine

Daylight can lift your mood and helps your body make vitamin D. Try to get outside for 10 minutes or more on sunny days, and use sun protection for longer stays, since too much sun raises skin cancer risk. If that’s impossible, open up the blinds or curtains and expose your eyes to as much natural light as possible. The earlier you expose your eyes to natural light in the morning, the better. Doing this helps set your body’s internal biological clock in a healthy manner. That’s important since your biological clock regulates the release of hormones that impact your health and mood.

5-Minute Meditation

Mindfulness meditation is a great way to shift your thoughts away from worry and back to the present. It’s like a vacation for your mind and a way to banish worries that zap your energy and make you feel tired. You don’t have to spend 30 minutes in deep meditation to get the benefits. Even a five-minute session can break the cycle of worry and help reboot and boost your motivation and energy level.

Rethink Your Eating Habits

Your nutrition and eating habits have a lot to do with your energy. Regular meals built around vegetables, fruit, whole grains, and protein help keep your energy steadier than heavily processed foods.

You may see programs such as the Ultimate Lifestyle Transformation from Purium promoted as a way to reset your metabolism. No product can truly “reset” metabolism, and very low-calorie cleanse programs aren’t right for everyone, so check with your doctor first.

The Bottom Line

Keep your habits small and manageable and you’ll have more success sticking with them. Now you have six tiny habits that, over time, can boost your health, energy level, and outlook. Pick one and get started.

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