According to a new book by energy guru Oliver Gray, you don't need to make big changes to your life in order to improve your health.
Simply getting up from your work desk regularly throughout the day can be just as effective at fighting diabetes as going to the gym. This conclusion was drawn by Leicester University academics who found that cutting sitting time by just 90 minutes a day could reduce the risk of you developing Type 2 diabetes.
Author Gray believes small, thoughtful adjustments to daily routine can boost energy levels and improve the quality of a person's life.
He writes: “Changing your daily habits can be hugely significant – but not painful. For example, people get put off exercise when they connect it to hour-long sessions in the gym. But being active at home is just as powerful. You need to move around as much as possible – about five minutes every half-hour is manageable.”
He recommends doing something for just 20 minutes every morning, such as some light stretches, yoga, or a walk round the block. According to research, people who exercise in the morning are more likely to be consistent exercisers. While it's easy to tell yourself you'll go to the gym after work, eight hours down the line you might not be feeling quite so keen.
Other golden rules recommended by Gray in his book 'Energise You' is to have a light dinner in the evening as eating a big heavy meal just before bed may lead to digestion and sleep problems. It's also advisable to turn off all technology an hour before bedtime to relax your mind and avoid over-stimulation before sleep.
He suggests going to bed early and waking up early at least four times a week. This leaves more time in the morning for a spot of exercise and a wholesome breakfast, setting your energy levels up for the day.
Another common energy drain is, Gray explains, our propensity to multitask. Trying to complete a work project while sorting out your home broadband contract on the phone, at the same time as eating a sandwich is a recipe for disaster. Instead, focus on one task at a time and do it as well as possible.
Small changes eventually lead to big changes. For more advice on how to improve your health and happiness without overhauling your life, head over to our Personal Development page. To find out just how important energy is for health and happiness, please visit our Energy page. A life coach could help you to assess your situation, set goals and build skills the achieve them.
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