Top 3 Tips to Boost and Maintain Vitality

Thursday, July 06, 2017

We all need energy, whether you are going out for a hike in the woods with friends, or needing it to get through the afternoon at the office. There are several proven habits you can adopt in order to maintain vitality to help you get through your day!

Make time for exercise[i]

Experts recommend at least 150 minutes of moderate to intense exercise each week for Canadian adults.[ii] An example of moderate to intense exercise includes walking at a brisk pace for 30 minutes, which has been proven to provide a boost of energy.[iii] You know you have reached a moderate to intense level of physical activity when you feel slightly out of breath, but are still able to carry on a conversation. Regular exercise will also help you stay strong to accomplish everyday tasks, such as carrying grocery bags or tidying the yard on a spring day.

Get enough sleep[iv]

How is your sleep routine? Research has shown that people who go to bed and wake up at the same time are more likely to have better energy levels throughout the day.[v] Ensure you get the same amount of sleep every night (between 7-9 hours is ideal),[vi] and avoid doing other activities in bed. Activities that involve staring at screens such as watching television or answering emails on your tablet or phone keep the brain awake, disrupting your bedtime routine.

Fuel your body

Ensure you have nutritious snacks on hand: fresh fruits and vegetables, nuts, yogurt or hard-boiled eggs are all great food options that help raise your energy levels.[vii] Eating smaller, more frequent meals throughout the day can also help maintain good energy levels.[viii] If you didn’t have enough time to pack a snack made with whole foods, BOOST® Original™ is a convenient option that can support your active lifestyle, with 240 calories (per 237 mL serving) to help keep you moving.[ix]

Keep these tips in mind throughout your day, and remember: it’s the big picture that counts. Small steps add up to big changes, so try one new tip at a time to boost your overall vitality and energy!

This article has been sponsored by BOOST®, but all comments and opinions are my own.

Michelle Jaelin
Registered Dietitian
Michelle Jaelin is a Toronto-based registered dietitian who creatively brings her expertise in the science of nutrition to television, print and media communications as the NutritionArtist. Michelle holds an Honours of Bachelor of Fine Arts in Visual Arts and a Bachelor of Applied Science in Nutrition and Food.


[i] Taylor, D. “Physical activity is medicine for older adults.” Postgraduate Medical Journal, 2015. Retrieved from:

[ii] Canadian Society for Exercise Physiology. “Canadian Physical Activity Guidelines.” Infographic, 2017. Retrieved from: (Accessed June 2, 2017)

[iii] Wennberg P, Boraxbekk C, Wheeler M, et al. “Acute effects of breaking up prolonged sitting on fatigue and cognition: a pilot study.” BMJ Open, 2016. Retrieved from:

[iv] National Sleep Foundation. “Sleep Hygiene: What is good sleep hygiene?” Sleep Topics, 2017. Retrieved from: June 2, 2017)

[v] Cleveland Clinic. “Increase your Energy With Exercise (and sleep).” Live Happy, 2017.

Retrieved from (Accessed June 2, 2017)

[vi] National Sleep Foundation. “National Sleep Foundation Recommends New Sleep Times.” Press Release, 2015. Retrieved from:

[vii] Harvard Health Publications. “Eating to boost energy.” Healthbeat, 2017.  Retrieved from: (Accessed June 2, 2017)

[viii] Ibid.

[ix] Nestle. “Boost Original”. Products, 2017. Retrieved from: (Accessed June 2, 2017)