Physical Energy is Fundamental to Energy Management

 We spoke about the importance of physical energy in energy management last week,’ sad Rinku. ‘How to go about it bhaiyya?’

‘Physical energy is the fundamental source of fuel for work, mental and physical,’ said Rakesh. ‘This physical energy’s derived from the oxygen- glucose interaction in our bodies. It means that our breathing and eating patterns affect our energy the most. Small improvements to our breathing, food, exercise, hydration and sleep patterns lead to significant changes in physical energy available to us.’

‘Breathing bhaiyya?’ asked Rinku.

‘Yes,’ smiled Rakesh. ‘Deep, smooth rhythmic breathing increases physical energy, calms our mind and improves concentration and performance while shallow breathing depletes energy rapidly. Extend your exhalation to twice your inhalation period, a 3 second inhalation followed by 6 seconds of exhalation, and notice the difference. Longer escalation helps maintain a healthy work-recovery ratio.’

‘Wow,’ asked Rinku. ‘Does food also have a work-recovery ratio?’

‘Yes,’ said Rakesh. ‘Our body’s hunger clock is set for about 90 minutes approximately, so 90 minute work-recovery intervals are optimal. Since the What, When, Quantity and Quality of our food intake impacts our physical energy big time, we benefit by 1) choosing the right foods to eat 2) eating more calories earlier in the day and less in the evening and 3) eating 5-6 small low-calorie, high-nutrition meals at 90 minute intervals. The key is never to feel too hungry or too stuffed.’ ‘And what about exercise bhaiyya?’ asked Rahul.

‘30-40 minutes of continuous exercise thrice a week, at 60 – 85% of our maximum heart rate capacity is good,’ said Rakesh. ‘Use interval training and work on key physical energy measures like strength, speed, flexibility, endurance and resilience. Choose whatever exercise works for you, but do it consistently. Every little adds up. Physical exercise increases energy levels, boosts fitness, improves concentration and decision making, lowers stress and contributes to better emotional states. So go for it.’

‘That should be enough to manage our energy no bhaiyya?’ asked Rinku. ‘Most people take hydration and sleep lightly but they are vital to our physical energy,’ said Rakesh. ‘Research shows that 3% dehydration causes a loss of 10% strength and 8% speed. It’s recommended that we consume 2 litres of water a day, intermittently. Similarly, adequate sleep improves mental performance, memory and reasoning, helps recovery and repair, while inadequate sleep leads to errors and health issues. While 7-8 hours of sleep a day is recommended, a strategic nap of 30-40 minutes of light sleep every four hours helps recovery significantly. Now, get going.’

‘Thanks bhaiyya,’ said Rahul. ‘I’ll begin work on all my physical energy regulators.’

Pro Tip: Physical energy is fundamental to performance. It is impacted by our breathing and eating rhythms. To increase physical energy measures like strength, flexibility, endurance, speed and resilience, small changes in food, sleep, hydration and exercise, help immensely.

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