Having trouble working out? Do you wish you had more energy to exercise? The last thing you want to do is spend your precious energy at the gym when you’re tired or run down. Taking a rest day can be a great way to aid your recovery.

However, if you feel tired more days than not, you may need to make some lifestyle changes that will boost your energy so that you can exercise more. The following tips will help you boost your energy levels:

1) Get more energy through a balanced diet

It is important to consume carbohydrates before running. Carb-loading will help you optimize your glycogen stores the night before a big race. The first thing you should eat in the morning is a breakfast that contains complex carbohydrates that are easy to digest. Since these nutrients are harder to break down, you’ll get an ongoing supply of fuel for several hours. Oatmeal is an excellent example of a complex carbohydrate. It is a good source of fibre and nutrients. Since oatmeal is gluten-free and composed of whole grains, it is slower to digest and provides energy evenly instead of all at once.

2) Have an energy shot

Consider consuming 5-hour ENERGY® Shots to beat mental fatigue and enhance workout performance. It is a healthy alternative to energy drinks in Singapore since it contains essential B vitamins, just four calories and has zero sugar in its 57ml shot.

Using caffeine from green tea extract, low-calorie 5-hour ENERGY® shots help to elevate your energy levels. B vitamins in each shot also support mental focus and energy levels. In fact, 86% of users* agree that 5-hour ENERGY® shots beat mental fatigue and improve energy levels. So, whatever your schedule or how intense your workout is, 5-hour ENERGY® shots help you to accomplish more!

_{*Statement answered as “Strongly Agree” and “Agree” on www.tryandreview.com, by 105 out of 122 testers as of 06/03/23}.

3) Exercise with a friend

Exercising is great for the mind and body, but sometimes, staying motivated is challenging. That is why having a friend who exercises with you can be extremely beneficial. The best part is you will get healthier simultaneously as you catch up, laugh, and encourage each other. They are your #1 supporter!

About 5-hour ENERGY®

With more than 5 billion bottles sold worldwide, 5-hour ENERGY® shots have been the No. 1 energy shot in the USA since 2004. 5-hour ENERGY® is also the official energy shot of the Standard Chartered Singapore Marathon 2023. Get your shot at major retailers and shop.5hourenergy.com.sg today!

Ever wonder why certain people appear to be more energetic than others? A few minor lifestyle adjustments could help you feel more energised. Find out what’s on the list today~

1) They get more sleep

According to a 2010 Society for Neuroscience study, sleep may replenish your brain’s cellular energy in the regions you use most when you’re awake. A good night’s sleep might help you wake up feeling rejuvenated.

2) They drink enough water

Make sure you’re receiving the recommended eight glasses, or more if you’re working out or spending time outside in the heat. According to a 2012 study that was published in the Journal of Nutrition, even a small amount of dehydration can cause fatigue and low energy.

3) They give themselves a break

People who are productive take breaks regularly and are highly energetic, right? So, would taking frequent breaks increase your energy and productivity? According to a University of Illinois study, taking a quick break every hour will help you focus better and maintain your energy levels. So.. what are you waiting for? Take a break now!

4) They work out

Though it may seem paradoxical, energy must be expended in order to create energy. However, it really does work, and it’s one of the tricks used by women who manage to work out daily. Maintaining an exercise regimen may help you feel less fatigued overall. According to a University of Georgia study, getting regular exercise increases energy.

5) They eat the right food

Yes, certain foods will keep your energy tank fuller than others. But you may increase your energy with a nutritious diet overall. Harvard Medical School experts advise consuming foods high in energy, such as whole grains and healthy unsaturated fats. Maintaining a small, regular meal schedule and cutting back on sugar and alcohol will also help you prevent energy surges and crashes.

6) They stand

You’ve probably heard about the advantages of standing at your desk. While it’s not something that everyone can accomplish at work, you can still accomplish it during your free time because sitting around all day is exhausting. You need to get up and stand up in order to re-energize. Standing for long periods of time during the day has been shown in several studies to increase energy and lower anxiety.

7) They see the glass as half-full

An optimistic mindset provides significant health benefits, including lowering blood pressure and the likelihood of heart problems recurring, according to a 2008 article published on the Harvard Health Publishing website. Additionally, it elevates your mood and enhances your general health.

8) They spend time outdoors

Because sunlight keeps your serotonin levels high, researchers have shown that spending time outside can increase your energy levels. This keeps your energy up and your mood stable, positive, and focused.

9) They don’t go crazy with the caffeine

According to research, caffeine can significantly improve your energy and general performance when taken in moderation. However, excessive coffee use might interfere with your ability to sleep and cause a breakdown once the benefits wear off.

10) They cut back on their vices

Yes, you are aware of the dangers of smoking, but keep in mind that marijuana and drinking can also deplete your energy. As stated in a 2019 blog entry by Harvard Health Publishing, they cause sleep disturbances but can have sedative effects when you’re up.

1) Dry, flaky feet

Thyroid issues, especially if moisturizer is ineffective. When the thyroid gland (the butterfly-shaped gland at the base of your neck) isn’t working correctly, it doesn’t generate thyroid hormones, which regulate metabolic rate, blood pressure, tissue growth, and skeletal and nervous system development.

According to foot specialist Marlene Reid, thyroid issues can result in dehydrated skin. “We typically refer patients to their primary doctor to ensure their thyroids are in good shape when we see cracking on the feet or if moisturiser doesn’t improve dryness over a few days.” Brittle toenails may also indicate thyroid issues.

2) Bald toes

Arterial disease. If the fuzz on your toes suddenly disappears, it could be due to impaired blood circulation caused by peripheral artery disease (PAD), which causes plaque to build up in the leg arteries. “Signs of PAD can include decreased hair growth on the feet and ankles, purplish toes, and thin or shiny skin,” says podiatric specialist Suzanne Fuchs.

Although the symptoms are modest, doctors can check the foot for a healthy pulse. In severe cases, an X-ray may reveal PAD. According to podiatric physician Gary A. Pichney, “If I take an X-ray of a broken foot and I see a hardening of the arteries, 99 percent of the time, the same thing is happening in the heart blood vessels.”

3) Ulcers that don’t heal

Diabetes. Uncontrolled glucose levels can harm nerves and impair circulation, preventing blood flow to the feet and other parts of the body. It is possible for diabetes blisters and ulcers to form when blood doesn’t reach a wound that was possibly brought on by, say, uncomfortable shoes.

“Many people with diabetes are first diagnosed because of foot problems,” adds Reid. Constant tingling or numbness in the feet is another indication of diabetes. Ask your doctor whether you may have your blood sugar levels checked if you experience any of these foot issues.

4) An enlarged, painful big toe

Gout, a form of arthritis frequently affecting the big toe joint, could be a painful aftereffect. Foods high in purine, a substance found in fish, red meat, and some alcoholic beverages, can cause an attack by increasing the body’s uric acid levels. Although uric acid is typically eliminated through the urine, some people create too much or too little of it. According to Bob Baravarian, a podiatrist specialising in the feet and ankles, “you’ll see the deposition of the uric acid in the joint, most commonly the big toe or the ankle.” “The patient will awaken with a stiff, flaming, and sore joint. It hurts bad. A doctor may prescribe anti-inflammatory drugs for short-term relief and medicines to reduce uric acid production. You may also need to follow a low-purine diet for long-term prevention.

5) Small, red lines under the toenail

A heart infection. Splinter haemorrhages, which are damaged blood vessels, may be the cause of red streaks under the toenails or fingernails. Splinter haemorrhages can be brought on by psoriasis, a fungal infection, or even simple trauma to the nail. They can also indicate endocarditis, an infection of the heart’s inner lining, according to the American Academy of Family Physicians. (Remember that this condition is uncommon.) Endocarditis risk is increased in people who already have a cardiac problem. If the infection is not treated, cardiac failure may follow. Visit your doctor to check your heart and blood circulation if you detect splinter haemorrhages on your toenails or fingernails and if you haven’t recently had any trauma to the nail.

6) Clubbing

Clubbing, a different symptom that affects both toes and fingers, is frequently linked to lung cancer, a persistent lung infection, or heart issues brought on by birth defects or an infection of the lining of the heart chambers and valves. Due to the reduced blood oxygen levels in these circumstances, clubbing frequently happens.

The tissue swells, giving the fingers and toes a rounder, wider appearance known as being “clubbed.” The best course of action is to get evaluated if you see any anomalies, even if patients often know that the condition causing the clubbing is theirs.

7) Pitted toenails

You might have nail psoriasis if you see tiny holes, grooves, or ridges in your toenails. Although most people with nail psoriasis also have skin psoriasis, which causes itchy, spotty skin, 5% of nail psoriasis sufferers have no other affected areas. If you have small pits in your toenails but have never received a psoriasis diagnosis, you should have them examined, advises Pichney. White spots and lines across the nails are two additional signs. Your doctor might suggest topical creams or cortisone injected under the nail to cure psoriasis.

8) Spooned nails

Do you have a toenail depression deep enough to contain a drop of water? According to research, spoon-shaped toenails or fingernails, also known as koilonychias, are most frequently related to an iron shortage but can also result from starvation, thyroid conditions, or injuries. Infants occasionally develop spooned nails, common in the first several years of life. Contact your doctor if you observe spooning so they can order a blood test to determine the precise cause.

9) A straight line under your toenails

Acral lentiginous melanoma, often known as hidden melanoma, is a skin cancer that develops on unnoticed body parts. It may appear as a black, vertical line under a toenail. (Other concealed melanomas include mouth and eye melanomas.) According to Pichney, a black line will run from the nail’s base to its tip. “A dermatologist or podiatrist should examine it. You want to rule out cancer, but it could be a fungus, which typically affects the entire nail and is yellow-brown and erratic.

10) A suddenly high arch

According to Pichney, “most high-arched feet are accompanied by some sort of underlying neuromuscular condition.” It may be a sign of Charcot-Marie-Tooth disease (CMT) if someone complains of the muscles supporting their foot’s arch thinning. CMT is a hereditary illness that affects peripheral nerves or those not connected to the brain or spinal cord.

It can affect gait, create numbness in the feet, make it difficult to balance, cause muscle loss in the lower legs, and produce symptoms in the arms and hands. If you find any anomalies, consult your doctor. See your podiatrist immediately if anything about your foot changes or differs, advises Reid.

It could be your behaviour outside of the gym undermining your efforts and even making you store fat if you’re utilizing those strength training machines and eating a lot of protein but still not seeing benefits. Here’s a brief overview of muscle loss to help you narrow your search.

1) Fish is important

You must consume oily fish like salmon or halibut to get enough omega-3 fatty acids, which are good for your heart and build muscle.

Omega 3 fatty acids can aid in enhancing muscle cells’ sensitivity to insulin, enhancing the muscles’ capacity to utilize the protein you consume. Omega-3 fatty acids can also aid the body’s capacity to lessen muscle protein breakdown by improving insulin sensitivity.

2) Vitamin D is important

The best source of vitamin D is sunlight, so if you don’t get enough of it or are taking pills, you risk losing muscle. Although vitamin D has long been emphasized for its role in calcium absorption to support bone health, it also contributes to muscular growth. Additionally, as you age, your ability to absorb vitamin D weakens, so you must be more careful to eat the right foods.

As often as you can, try to spend a few minutes in the sun on your arms and face. Also, talk to your doctor about getting your vitamin D levels checked; you may need to take a supplement. It’s pretty common to be deficient in vitamin D.

3) Do not skip meals

Kilojoule slashing is a practice that has grown popular in the world of fitness, but it is foolish because your body requires kilojoules to sustain and develop muscle. Instead, the habit may decrease your metabolism, result in muscle loss, and cause you to retain fat. In order to maintain your metabolism up and your muscles fueled, it is important to eat balanced meals.

4) Carbs are important

Reducing processed and refined carbohydrates can improve your health and reduce your waistline, but don’t sacrifice the healthy, complex carbohydrates. Usually excluded from diets, carbohydrates are absolutely necessary for muscle repair following exercise. Carbs are broken down and stored in your muscles and liver as glycogen, which is then immediately available to fuel your body.

Without the carbs, the body won’t be able to retain the glycogen, and this will result in muscular breakdown.

5) Exercise is important when you have chronic pain

Exercise and strength training are two natural strategies to reduce pain if you experience chronic pain. If you want to identify the best low-impact activities, you might want to consult a specialist. Losing muscle mass might happen if you avoid exercising due to chronic pain. Additionally, exercising will lessen your joint pain while helping to maintain muscle.

6) Hydrate yourself

Your muscles, like the rest of you, are in dire need of hydration. Dehydration might prevent muscles from properly contracting, which lowers muscle tone because muscles contain a lot of water.

Aim for nine cups of liquid every day. However, pay attention to your body since you might require more. You’ll require more if you exercise for a long time or are really active during the day.

7) Include proteins in your diet

Even while a bag of chips can taste wonderful, they probably don’t contain enough protein to help develop muscle. Instead, try some nuts or seeds; they will satisfy your desire for a savoury snack and will also provide your muscles nourishment.

Additionally, it’s a good idea to spread out your protein consumption throughout the day. Aim for five to six meals and/or snacks per day.

8) Get enough sleep

The best time for muscle growth and regeneration is while you sleep.

Growth hormone is created and protein synthesis takes place when you sleep. Increased energy and the restoration and repair of muscles, as well as other body tissues and cells, are the key advantages of obtaining enough sleep. You may feel weak, lethargic, and less energized if you don’t get enough rest, which will affect the effectiveness of your workouts and lead to muscle loss. daily goal: seven to eight hours of sleep.

9) Slow down on your alcohol consumption

Sometimes it’s difficult to resist that glass of wine, but if you drink too much, you could be losing some important muscle. Your body becomes dehydrated when you drink, which can cause muscle loss. This association between drinking alcohol and muscle loss is much more pronounced as you age and accelerates throughout menopause.

10) If you’re injured or bedridden

Lean muscle mass loss may occur if you’ve been injured or inactive for several days or weeks at a time. According to research, elderly persons who spend three days in bed may lose up to 10% of their entire leg muscle mass. Additionally, for many people, post-operative nausea might keep them from eating for up to three to four days, resulting in muscle weakness.

Increase your intake of high-quality proteins and complex carbs before and after surgery to aid in your recuperation. After surgery, your body continues to burn kilojoules while you’re sleeping to aid in your recovery, the expert claims. And don’t remain stationary any longer than is necessary. Getting up and moving as soon as possible after a procedure or hospital stay can help you preserve lean muscle, stay strong, and make a quicker transition back into your regular routine.