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15 Stress-Busting Moves For A Quick Natural Energy Boost

Emily Saunders natural energy boosters

Get A Quick Natural Energy Boost and Reduce Stress With These Easy Moves

Women, especially moms, need an instant energy boost every now and then. At Momsanity, we use the tried and true methods below to help us find a little “oomph” on a hard day. Almost all of these methods can be done anywhere and at any time to boost energy levels. Enjoy your energy burst!

1. Slow Squats

Squats trigger a metabolic response that helps you convert the food you eat into usable energy (instead of storing it as fat) and increase your oxygen intake, which in turn, combats fatigue. Maintaining proper form while performing this exercise is essential to reduce the risk of injury. Here’s how to do squats correctly.

  • Start with feet about shoulder-width apart with feet turned out slightly (5 to 30 degrees, depending on your comfort and mobility)
 
  • Keep your chest up and your core tight, so your back stays straight
 
  • Keep your heels glued to the floor
 
  • Slowly squat as you count to 5 by bending your knees, pushing your hips backward as if sitting on a chair, raising your arms in front of you to help with balance, and keeping your knees in line with your toes
 
  • Inhale while you lower your body as low as possible, with the goal of eventually getting your thighs parallel to the ground
 
  • Exhale as you slowly return to a standing position as you count to 5

2. Child’s Pose

This exercise puts gentle pressure on a spot in the center of your forehead that stimulates the vagus nerve. The vagus nerve plays an important role in regulating mood, acts to counterbalance the fight or flight system, and can trigger a relaxation response in our body. (Mayo Clinic, Allied Services) 

  • Start on your hands and knees with a flat (neutral) back

  • Keeping the tops of your feet on the floor with big toes touching, spread your knees out as wide as your mat or as wide as is comfortable

  • Lower your buttocks to your heels

  • Bend forward at the hips, allowing your forehead to rest on the mat with your belly resting between your thighs

  • Stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards

  • Relax your shoulders, arms, jaw, and eyes as you breathe slowly and steadily

  • Remain in this position as long as you like 

3. Slow Deep Breathing

Slow deep breathing, also known as 4-7-8 breathing, increases oxygen levels, reduces tiredness, and has also been shown to improve focus and concentration. (WebMD)

  • Inhale through your nose as you count to 4

  • Pause as you count to 7

  • Exhale completely through your mouth as you count to 8

  • Repeat three more times

4. Cat/Cow Stretch

Alleviate tension in your neck, spine, and hips while you clear your mind with this soothing move.

  • Start on your hands and knees with a flat (neutral) back

  • Keep hands shoulder-width apart and knees directly below hips

  • Slowly lift your head up, curve your lower back and tilt your pelvis, allowing your belly to drop like a cow as you inhale deeply

  • Slowly lower your head, arch your back, raise your abdomen, and tuck your pelvis like a frightened cat as you exhale completely

  • Repeat several times

5. Overhead Stretches

This energy-boosting move alleviates tension in your neck, shoulders, and upper back while encouraging you to fully expand your lungs.

  • Start in a standing position, feet shoulder width apart, shoulders back, core engaged or sit tall in your chair

  • Fully extend your arms overhead

  • Look up and clasp hands together

  • Stretch higher toward the ceiling

  • Slowly sway from side to side 

6. Leisure Walking

Coaches Emily and Debbie take a leisure walk

Go outside and take a relaxing stroll.  If possible, eliminate technology while you enjoy the fresh air and the sounds of nature.

7. Power Napping

If you are truly exhausted, lying down for as little as 10 minutes can be helpful even if you can’t fall asleep.  Make sure to limit naps to 30 minutes maximum to prevent grogginess.

8. Socializing

We all have people in our lives that make us smile with a short conversation.  Call a friend for a quick catch-up. Socializing is shown to help boost energy.

9. Enjoying Natural Light

Go outside (without sunscreen) for 10 to 20 minutes for a quick Vitamin D boost.

10. Checking Your Posture

Most Americans have poor posture and slouch, which can cause us to become more drowsy.  Sit or stand up straight, engaging your core.

11. Standing More

Stand while working, talking on the phone, or doing other activities. Sitting causes us to become drowsy and is overall terrible for our health. Aim to stand as much as possible and consider a standing desk or working at a countertop.

12. Drinking BCAAs

BCAAs are wonderful for building energy.  They boost the brain while also increasing feel-good hormones, allowing us to feel awake and alert without the jitters associated with caffeine or sugar-laden energy drinks. You can learn more about them here!

13. Having A Dance Party

Turn on your favorite song and dance like nobody's watching!  Even a sway can help build alertness and energy.

14. Playing With Your Pet

Being active with our furry friends can help build energy and dopamine (the feel-good hormone). Plus, it can be a fun way of getting a workout without actually working out!

15. Taking A (Cold) Shower

Ok - the whole thing doesn’t have to be cold, but at the end of your shower, turn the temperature down for a natural energy boost.



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