Energy 4 Life Challenge

This challenge aims to boost your energy levels to help you get the most out of life, both at home and at work. Energy imbalance leads to higher levels of illness and obesity, reduced creativity, decision making and innovation. Our energy levels dictate what we do and how well we do it. Expectation to deliver has never been higher and yet 75% of the working population wakes up exhausted each day. Most of us are trying to be as productive as possible but are running out of the critical resource that makes everything happen – energy.

The challenge involves thinking about your meals, sleep, movement, rest, recuperation and work life balance. Making simple daily choices such as eating regularly will not only boost your energy, it will rejuvenate your life. The key to energy management is to live each day with a clear rhythm. Have peaks of high activity (work hard, burn energy) and troughs of recuperation (breaks, relaxation, re-energising, re-fuelling, and slow pace).

Most people who have joined the challenge feel fitter, more positive, have higher energy levels and feel more engaged at work or home.

Our challenge is simple

  • You can enter the challenge as an individual or as a team (maximum five participants)
  • On your challenge start day (set by your organisation) you can start collecting your daily challenge points.
  • We have given you 7 energy habits to follow each day
  • Each day, you collect one ‘energy point’ for each resilience habit you follow that day
  • Over each week, you collect as many ‘energy points’ as you can
  • At the end of each week, please enter the total points that you have earned that week (as an individual or as a team).
  • At the end of the 4-week challenge the aim is to collect as many points as possible

The 7 daily energy points

  1. Achieve 30 minutes of moderate activity – everything counts (e.g. brisk walking, fast housework, active gardening, jogging, bicycling) so long you do it for at least 10 minutes and that you feel warmer and breath faster
  2. Drink 6-8 glasses of water each day
  3. Eat a healthy breakfast to kick start your day
  4. Eat every 2-3 hours. Snack on fruits such as bananas, peanuts and keep all snacks less than 100Kcal
  5. Build recovery breaks into each day (relax, breathe, walk, clear your mind)
  6. 15 plus minutes of formal relaxation exercises
  7. Have 6-8 hours of quality sleep

Useful resources

Click on the documents below to download