Boost Your Energy
Stretch Yourself Awake
It's time to wake up! Feeling super-sleepy? Don't hit the snooze button. Stretch! Remember: Moving wakes up your body and your brain. Try this: Reach up as high as you can and stretch really big. Flex those arm muscles!
Eat Breakfast Every Day
Sometimes it's hard to get going in the morning. A good breakfast can give you a healthy energy boost. It’s better than sleeping in. A healthy breakfast can help you concentrate and may help you get better grades. Healthy food is brain fuel. Try whole-grain cereal, reduced-fat milk, and fruit to get you going for your day.
Move After Lunch
Feel sleepy at school? Move at lunch or recess. Walk around the lunchroom or play soccer on the playground -- anything to get moving. Moving and exercising can give you energy to power through the rest of your day. When you move, it makes your heart and lungs stronger. When they're stronger, your body and brain get more oxygen and energy. So go on and get some good-for-you natural energy!
Skip the Energy Drink After School
You just got home from school. You're about to reach for an energy drink to give you a boost. Don't do it. Energy drinks have too much unhealthy sugar, and the caffeine is bad for your heart. If you’re hungry, have a few whole wheat crackers with a slice of cheese. That's a healthy snack that will give your body energy. Remember healthy food is good fuel for your body.
Take a Break Before Homework
There are times during the day you need an energy boost. You want to pick healthy boosters. Say you have to do homework, but you're having a hard time focusing. Take 10-15 minutes for an active break. Jump rope. Shoot hoops. When you move you get your blood flowing. That brings oxygen to your brain and helps you think.
Get Moving After Dinner
Feeling tired and too full after a big dinner? Don't plop down in front of the TV. Instead, challenge your family to go for a walk or another physical challenge. If you're stuck inside, try playing an active video game together, or hold a push-up contest. You'll have fun together, work off some of your dinner, and have energy for the rest of your night.
Do Chores With Music
Your parents want you to help around the house, but you'd rather lie on your bed and veg. To get motivated, crank some of your favorite tunes. Music can get you psyched to get up and get going. And it can give you the energy to keep moving. Use music any time you need energy to get going. Moving feels good once you start, and it's energizing.
Feeling Blah? Drink Water
Forget the soda pop. It has too much sugar and the caffeine bump won’t last long. Water is the best choice. When you don’t drink enough water, it can make you feel low on energy. Your body slows down. So the next time you’re tired, have a glass of water. Water can be energizing. Add a squeeze of lemon or orange to make it more tasty.
Adventure! Don’t Nap on the Weekends
It's Saturday and you're bored. Thinking of taking a nap? Do something fun instead! Play some catch or take your dog for a walk. Moving can give you energy. Naps can make it harder to fall asleep at night and wake up. You need at least 8.5 to 9.25 hours of sleep each night to feel your best and have more energy.
Get Energy to Have Fun With Friends
Friends are coming over for pizza and a movie, but you can barely stay awake. Instead of ordering pizza, make your own sandwiches. Use whole wheat bread, veggies, and reduced-fat cheese. The fiber from the veggies and whole grains will give you energy. Then, ditch the movie. Put on music and have a dance party!