get more energy

6 Simple Tips to Get More Energy As a Busy Dad

Are you a dad lacking in energy? Do you have a hard time waking up every morning? Do you feel tired, weak, and no energy? Then you will definitely benefit from this energy-boosting tips so you will know how to get more energy quickly.

A dad with low energy often feels exhausted all the time. An exhausted dad doesn’t have time to play with his kids because he lacks energy and just wanted to take some rest.

Studies show that generally, men needs more energy than women.

One of the symptoms of low energy is fatigue. If you’re unsure whether or not you are one of the dad’s that need some energy boosters, then let’s take a look at the signs of fatigue.


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Symptoms of Fatigue

Fatigue is described as an extreme feeling of tiredness either mentally, physically or both.

Some use the terms tired, exhausted, weary, malaise, or lack of energy to describe fatigue.

Do you feel any of the fatigue symptoms below? If yes, then it’s time to increase your energy levels.

  • Sluggish
  • Feels tired all-day
  • Weakness
  • Lack of motivation


Causes of Low Energy in Men

There are several factors why men have low energy levels. Some can be caused by one’s medical condition or by one’s lifestyle. It is essential to understand what are the causes of low energy, so you will know what are the steps that need to be taken and how to get more energy naturally.

Below are the possible reasons why dads have low energy:

Medical Condition

  • Low testosterone
    As men age, they slowly produce less testosterone. Testosterone plays a huge part in a man’s body as it maintains muscle strength, bone mass, sex drive, and more. A low level of testosterone increases the body fat, decreases motivation, reduces sex drive, and causes sleeping disorders like insomnia. This then becomes a factor why dad experiences low energy and fatigue.
  • Sleep Disorders
    Sleep-disordered breathing, restless leg syndrome, and sleep apnea are sleeping disorders that prevent you from getting a night of quality sleep. Lack of sleep or skipping sleep will lead to tiredness.
  • Thyroid Issues
    Hypothyroidism, also known as low thyroid hormone, happens when the thyroid gland doesn’t function properly. This may result in weight gain, constipation, dry skin, and slow heart rate. Some symptoms of thyroid disorders are – brain fog, intolerance to cold, changes in appetite, and fatigue.
  • Depression
    Depression can affect anyone. As reported by the National Institute of Mental Health, depression affects 6 million men every year. Some symptoms of depression include difficulty sleeping, feeling empty and hopeless, and loss of interest. This condition can be treated, so if you have depression, better get proper medication and counseling. Your kids will thank you for that.

Lifestyle Factors

  • Eating pattern
    Eating typically fuels your body so you will have energy. However, some foods can actually drain your energy, such as low-calorie foods and fried foods. Consuming unhealthy foods infrequently or in moderation may not have a long-term negative effect. But, it’s still best to avoid foods that can cause low energy levels.
  • Exercise patterns
    Generally, exercise can increase your energy levels. But, if you’re doing it too much, it will harm your energy levels. It will decrease your performance, causes fatigue and difficulty in sleeping. If you have any of these symptoms, then chances are you are overtraining and need to slow down a little bit.

How to get more energy naturally

A dad must always have enough energy to take care and protect his family. Don’t wait until you have a health crisis before you boost your energy levels. Boosting more energy levels will help promote healthy aging.

Do you think you have a low energy level? Then it’s time to change your lifestyle!

Here are some tips on how to get more energy:

Eat for Energy

Eat the right food. Eating healthy, energy-rich foods is one of the most natural ways on how to get more energy throughout the day. Make sure to avoid processed, high-sugar, and high-fat foods as it may lead to nutrition deficiencies.

To get more energy fast, it is recommended to include vegetables, fruits, whole grains, and lean meat to your diet. A nutritious diet will give you more lasting energy throughout the day.

Eat protein-rich food 5- 6 times daily to keep the metabolism going so you will be full and energized all day.


Get some exercise. Physical activities increase the adrenalin and testosterone levels of the body, which gives the boost of energy.

Dads can start with walking exercises as this is easy and suits all ages.

For men with health concerns, you can start with 5-minute gentle walks. You can walk around a block, and just enjoy the weather.

For those who don’t have health issues, you can do the workout walks. Physical activities will not only boost men’s energy, but it will help in losing weight, improving fitness, and toning the body.

Exercise at least 3 times every week to keep the metabolism at full speed.

Get Enough Sleep

Your body won’t be able to function correctly if you are sleep-deprived. Sleep is crucial for physical and mental function.

Aim to have 7-8 hours of sleep every night.

To ensure you get enough sleep, set the alarm on what time you need to get to bed and what time you need to get up. Most people get restful sleep when they go to bed at the same time every night and wakes up the same time every morning.

One of the tips to get a good night’s sleep is never to take a nap during the day.

Keep Hydrated

Fuel your body with plenty of water. Older and active adults easily get dehydrated. So make sure you carry a bottle of water when you step out of your home and when you are exercising.

One of the easiest tips on how to get more energy is to drink water more frequently to keep you fully hydrated. It increases the metabolic rate and ensures that you have a healthy metabolism.

Control Stress

Don’t stress your self too much. Stress can consume a significant amount of energy.

If you are stressed, you can try to meditate, yoga, or any other relaxation therapies. You can also talk to a friend, seek a psychotherapist, or join a support group.

Avoid Smoking

Aside from the fact that smoking is dangerous to your health, smoking causes insomnia. Nicotine is a stimulant that speeds the heart rate, increases blood pressure, and it stimulates brain activities that cause wakefulness.


It is normal for men to occasionally have low energy levels, especially if you have the medical and lifestyle factors listed above. However, if you know how to get more energy, you will surely improve your energy levels so you can get through the day.

It is recommended that you keep track of how you feel after taking any of these tips, so you will know what works for you. If you think that there have been no changes and you still feel exhausted, you better consult a doctor as they may rule out other serious causes.

Do you have other tips to add to the list? Let us know how you increase your energy levels!

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