25 great ways to boost energy | members only

8. GET MOVING — ANY WAY YOU CAN The many benefits of working out are widely known. It elevates mood and relieves stress. More oxygen flows to muscles and the brain. It’s good for

cardiovascular health; good for bone and muscle health; and good for mental health. But one of the most remarkable ways exercising boosts our energy is by increasing the number of

mitochondria within muscle cells. With more of these powerhouse organelles at work, the body can produce energy more efficiently. With all the different forms of exercise out there, from

aqua-jogging to Zumba and everything in between, there is likely one for you. “Even if you are in a wheelchair or compromised due to health issues, I always tell my patients to make sure to

move.  You can ‘fidget’ with your upper body or your legs while sitting. Anything to get the body moving,” says Reed Berger, M.D., medical director of Obesity Programs at the University of

Illinois Chicago Department of Medicine. “The great thing about exercise is that the benefit comes right away, almost when you start doing it, and it doesn’t have to be a lot, it doesn’t

have to be running or anything too intense. Whatever exercise you’ll do is the best exercise,” says Harold Fain, M.D., an occupational health and family medicine physician at the Acclaim

health group in Fort Worth, Texas. 9. GO FOR A HELPER’S HIGH Acts of kindness make us feel good, but why? Apparently, many (if not most) of us are hard-wired for empathy. Even a little bit

of selflessness can activate the pleasure and reward centers in the brain, leading to feelings of satisfaction and well-being and giving you a “helper’s high” that can increase your overall

energy and boost your mood. Even as our bodies age, we can keep our minds young by practicing kindness, says Kaushal Nanavati, M.D. assistant dean of wellness at State University of New York

Upstate Medical University in Syracuse, New York. He recommends doing the simple things, such as “acknowledging somebody’s presence, appreciating something that somebody does for you,

offering something without an expectation of getting something back — like a smile. It’s not about doing more, it’s about being present, and when we are, not only does our mindset shift, but

what happens is we also start to shift the biochemistry within our body.” Being in nature awakens our body and mind, rewarding us with hits of dopamine and serotonin. Sam Island 10. HUG

THAT TREE Being in nature, whether it’s for a 10-mile hike or a stroll in the park, does something extraordinary to many of us. Almost immediately, our senses come alive with the sights,

sounds and scents of the natural world. Levels of the stress hormone cortisol drop, and in as little as 20 minutes, calm sets in. Blood pressure settles down. Muscle tensions ease. Our body

and awakened mind reward us with hits of dopamine and serotonin as an incentive to do it again soon.   11. JUST SAY 'NO' Saying “no” can be a form of kindness — to yourself. It’s

an act of self-care that will free you to focus on what really matters, rather than being overloaded with stressful, energy-draining obligations. By setting limits, you protect and conserve

your mental energy. “Don’t be afraid to be true to yourself and say no when you feel overwhelmed in life. This goes for work, home, social obligations,” Berger says. 12. TAKE A WHIFF OF

PEPPERMINT OIL Inhale it, apply it to the skin as oil or drink it as a tea. Chewing a minty stick of gum may work, too. Smelling this powerful herb may stimulate brain areas responsible for

alertness and focus. Peppermint’s active ingredient, menthol, is a natural stimulant that can make us feel more awake and energized. A few small studies suggest that peppermint’s refreshing

effect enhances physical and cognitive performance, including memory and problem-solving abilities. 13. BE A FRIEND Feeling loved, supported and connected to others can improve mood, reduce

stress and give you a sense of belonging, ultimately leading to increased energy levels and motivation. “The only way to have a friend is to be one,” Ralph Waldo Emerson famously wrote. Sage

advice from an esteemed poet and philosopher, though exactly how one is supposed to go about forging social connections isn’t always obvious. Fain has a few suggestions: “If you lean toward

the spiritual, get into a faith-based organization.” If not, what do you like to do? Do you like to knit? Do you like to listen to music? Join an organization. There are walking clubs,

biking clubs, all kinds of organizations. “Or you can invite your neighbors over for pie or coffee. Just sit there and do nothing except talk for an hour.” 14. GET (A BIT) FIRED UP Research

by psychologist Jennifer Lerner at the Harvard Kennedy School explores the energizing effect of a little anger. “When anger is moderate and directed at the right source, then you can

capitalize on that energy-boosting exhilarating feeling when you think about the future and how to address an injustice,” she says. Using a technique called cognitive appraisal, people can

harness their discontent to do something about a problem after they’ve identified its external source. By way of example, “let’s say you lose a pet, and that pet never had great health,

because the pet was malnourished before it made its way into a shelter. Then, you found your injustice, and you turn that into your cause. You’re going to do something to redress the bad

thing that happened.” Get in the habit of taking short naps — about 20 minutes — to feel refreshed. Sam Island 15. POWER UP WITH A POWER NAP A midday nap, particularly a short “power nap”

of around 20 minutes, boosts your energy by allowing your brain to briefly enter a lighter sleep stage. Any longer and you’ll enter deeper sleep, which may leave you waking up feeling

groggy. “Shorter naps are better, because they don’t screw up your circadian rhythm,” Raisen says. Her father was a serial napper. For many years as a research chemist, he would close his

office door after lunch, put his head on the desk and snooze. He’s 96 now and still living in his own home. She attributes much of his current mental acuity to napping. “As a culture, we

underrate the value of naps for the pre-retirement and retirement age groups,” she says.  16. REST WITH YOGA NIDRA OR MEDITATION Mindfulness practices are becoming more mainstream, and for

good reason. They help us manage anxiety-provoking thoughts that sap energy and distract focus. Techniques such as non-sleep deep rest, meditation and yoga nidra use controlled breathing and

focused attention to reduce stress and lower heart rate. The deeper mind-body connection that results gives people a feeling of relaxation and mental rejuvenation, Raisen says. Basically,

these practices give your brain a mini-rest. When she has an exhausting day and can’t return home and go to sleep, Raisen lies down on a yoga mat and does a 10-, 15- or 30-minute guided yoga

nidra. “I wake up so refreshed,” she says. “It’s so powerful.”