When the cases of persistent weakness are analyzed many cases of tiredness are due to stress, not having enough sleep, poor diet and other lifestyle issues. Hence the weakness isn’t relieved by taking sufficient rest and enough sleep, the energy levels are not restored one may have to focus on underlying medical conditions. When self-help tips are not giving results consultation of a physician is advised
Eat regular meals:
A good way to keep up the energy throughout the day is to eat regular meals and healthy refreshments every 3 to 4 hours, rather than a large meal less often. Learn about Healthy Eating and implement consistent eating habits. Regular exercise will make people feel less tired in the long run, and gain more energy.
Even a single 15–20-minute walk can give an energy boost, and the benefits increase with more frequent physical activity. Whoever feels weakness initiates a small amount of exercise increase that gradually over weeks and months until a recommended goal of 150 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking.
Aerobic exercise is a physical activity that uses large muscle groups in the body. This type of exercise is usually rhythmic and repetitive. It increases heart rate and supplies plenty of oxygen to the body. The term aerobic means “with oxygen.”
To explain in detail the two types of exercises – Aerobic and anaerobic are terms that define how the body produces energy. Aerobic means “with oxygen.” on participating in a continuous activity that increases heart rate, your cells use oxygen to produce energy. An example of aerobic exercise is walking. Anaerobic means “without oxygen.” When engaged in a quick, high-intensity activity, the body cells aren’t using oxygen to produce energy. An example of an anaerobic exercise is lifting weights.
The World Health Organization (WHO) recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent vigorous activity) for all adults and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents.
Maintaining right weight to gain energy:
When the body is carrying excess weight, it can be exhausting. It also puts extra strain on heart, which can result in tiredness. By losing weight scientifically under the guidance of an expert people feel much more energetic. Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise. Sound sleep gives more energy. Tips for sleeping well include going to bed and getting up in the morning at the same time every day, avoiding naps in the day, taking time to relax before going to bed.
Lessen stress to boost energy:
Stress uses up a lot of energy. Stress is a natural reaction to challenges or threats that can affect both the mind and body. It can be caused by many different situations, such as unexpected events, feeling a lack of control, negative situations at home, violence in workplace and schools, moving to a new house, etc., Stress can be helpful in short bursts, such as when it helps to avoid danger or meet a deadline. However, too much stress can cause physical and mental health problems.
Try to introduce relaxing activities into your day. This could be: working out at the gym, yoga or tai chi. Tai chi is a Chinese exercise that combines slow movements, breathing, and meditation to improve health and balance, listening to music or reading, spending time with friends, and whatever activity that gives relaxation will improve energy. Studying more about techniques of relieving stress, and talking therapy, it means pleasant discussions with like-minded friends will help to beat fatigue and weakness.
Drink coffee in limit:
Caffeine is a stimulant which means it makes people feel more awake. But it can also disrupt the usual sleep rhythms, leading to problems of sleeping and then daytime tiredness. Products that caffeine is found include: coffee, tea, fizzy drinks, energy drinks, some painkillers, and herbal remedies. The effects of caffeine on the body can last up to 7 hours, so better to avoid it in the evening if there is trouble sleeping. If you do want to cut caffeine completely, one has to reduce the intake gradually. Trying to suddenly stop can lead to difficulty in getting sleep, headache and irritation.
Drink less alcohol:
Although a couple of glasses of wine in the evening can help fall asleep, the next day may be tired, even if one sleeps a full 8 hours. Before bedtime alcohol has to be reduced. The (NHS) National Health Service in the United Kingdom recommends that men and women should not regularly drink more than 140ml of alcohol in a week. It is advised to drink more water for better energy, to avoid de hydration related weakness.
All is said and done, the weakness which is persisting for long should not be taken lightly by drinking tonics bottle after bottle that are advertised by unlicensed companies and powders, lehyams advised by some self-styled doctors and fake health practitioners. It is recommended to consult a qualified physician for perfect diagnosis and treatment.
