10 Underrated Healthy Habits to Boost Life Energy

Qi (pronounced “chee”), like your body’s internal battery, is a fundamental precept in traditional Chinese medicine. Roughly translated, it means “life force” or “vital energy.” Qi circulates throughout your body along pathways known as meridians, connecting all the organ systems. Acupuncture and acupressure help restore qi by treating specific meridian points throughout the body. Other ancient medical systems have similar concepts. In India, it’s called prana; in Japan, ki; in Greece, pneuma; and in parts of Africa, ashe. In scientific terms, qi is similar to adenosine triphosphate (ATP), an energy-carrying chemical found in the cells of all living creatures. Like qi, ATP provides energy for everything from muscle contractions to nerve impulses. The organs most closely associated with qi are your adrenal glands, which produce energy-boosting hormones like adrenaline and cortisol.

No matter the medical tradition, the underlying idea is this: When your internal battery is powered up, your body functions more efficiently, and you’re better able to fight off cold and flu bugs that come your way. But like the battery in your phone, qi requires regular recharging. This vital, internal life force is fueled by healthy lifestyle habits, from emotional strategies like building self-esteem, finding your life purpose and reducing fear to physical habits like getting plenty of sleep and practicing deep breathing exercises.

Some signs of a qi deficiency include thyroid disorders, adrenal fatigue, irregular periods, infertility, weakness, anxiety and susceptibility to infections. Exercise is at the top of the list of ancient lifestyle habits that confer health benefits, but there are a number of other deeply restorative habits that are (or are becoming) widely available. Explore these options to find ones that suit you and your lifestyle and provide the type of healing you need.

1. Yoga

The word yoga was first mentioned in the oldest sacred text of India, the Rig Veda. And today, its popularity is a testament to its effectiveness. This contemplative movement practice combines exercise with an intentional focus. Moving through the poses helps you connect with your body, identify areas of tension, and stay centered in the present. As a result, it improves your balance, strength, and flexibility, both physically and emotionally. According to the National Institute of Health’s National Center for Complementary and Integrative Health, yoga offers numerous benefits, such as stress relief, improved sleep, pain reduction, reduced anxiety and depression, weight loss, and enhanced quality of life for those dealing with chronic diseases. If you’re new to yoga, find a good teacher for your initial classes to ensure proper form. After that, you can follow a yoga video at home.

2. Tai chi

One of ancient China’s early martial arts, tai chi is often described as a moving meditation due to its series of slow, gentle motions inspired by the movements of nature. Practicing tai chi elevates qi, leaving you feeling rested yet energized. It’s an excellent option for those new to fitness, dealing with illness, or with physical limitations. Traditionally, it is performed standing, but a modified seated version is also available. Regardless, it offers countless benefits. Research shows it can improve balance and stability in older adults and those with Parkinson’s, reduce pain in those with arthritis and fibromyalgia, and boost mood in people with heart failure and cancer. You can find a tai chi class online or at your local park or senior center.

3. Functional strength training

Building body strength not only affects your mood but also your brain structure in powerful ways and is a great way to boost qi. A study in Molecular Psychiatry found that six months of strength training improved cognition and increased the size of associated brain regions. Additionally, it can help relieve anxiety and depression. Functional strength training doesn’t require a gym membership or equipment. You can use your body weight to build strength and fitness through exercises like burpees, planks, and wall sits. (Online programs can guide you on how to perform these exercises, which you can adjust to your fitness level.) As with any exercise, start slowly and gradually build strength. Remember, achieving small goals and meeting them can also be uplifting.

4. Walking in nature (“forest bathing”)

Here’s a simple exercise to try: Put down the book, step outside, look up at the sky, and take a few deep breaths. You’ll likely feel a difference, with more energy, focus, calmness, and happiness. There’s something about being in the natural world that releases feel-good chemicals in the brain and rebalances your body’s qi. When you immerse yourself in nature, whether it’s by walking in a local park or a remote forest, you’ll reap even more benefits. The Japanese have a special name for this – forest bathing. A study in the journal Environmental Health and Preventive Medicine found that people who walked through a forest had lower blood pressure and cortisol levels compared to those who walked in a city. If you live in a city, a walk in the park or near a body of water can serve the same purpose. Immersing yourself in the natural world can help reduce stress, improve mood, boost creativity, and enhance the activity of your immune system. What’s more, it can enhance your spiritual life by inspiring feelings of awe, wonder, gratitude, and reverence, emotions that make you feel better and can motivate you to be more generous, cooperative, and kind.

5. Relaxation and downtime

In our fast-paced culture, there’s a new health problem on the rise – burnout, which is a modern example of qi deficiency. In a Gallup poll of nearly 7,500 full-time employees, 23 percent said they experienced burnout at work very often or always, and another 44 percent felt that way sometimes. And this feeling has real health consequences. Burned-out employees are 63 percent more likely to take sick days and 23 percent more likely to visit the emergency room. Brazilian researchers found that burnout is a significant predictor of heart disease, headaches, gastrointestinal issues, respiratory problems, and mortality in those under 45. You may have experienced this yourself. Our ancestors didn’t have to deal with it, but we can learn from their slower, less distracted lifestyle to find the balance we need. The secret is to incorporate relaxation into your day. Go outside during lunch and sit on a bench, doing nothing but watching the world pass by. At night, instead of binge-watching the latest Netflix series, get into bed and read a novel, relax in front of the fire, or soak in the tub. The Dutch call this idea niksen. This kind of relaxation can effectively counteract stress and allow your mind to wander, which promotes creative problem-solving in our always-on lives.

6. Digital fasting

The average adult in the United States spends about 11 hours every day interacting with technology, whether it’s reading or watching online, scrolling through social media, or listening to a podcast. Does this sound familiar? If you’re constantly connected to technology, you never fully relax, which is hard on your body and mind. You probably already know this. In the American Psychological Association’s 2017 Stress in America survey, 18 percent of adults said technology use was a significant source of stress, and stress drains qi. Interestingly, technology use has also been linked to depression, anxiety, and insomnia. Putting your phone and laptop aside for an hour, a day, a weekend, or a week can give your brain and body time to relax and rejuvenate, which also helps restore your qi. It makes sense to purge your social media feeds of unsettling or irritating influences and add more uplifting ones. Those little bursts of anger and outrage add up, so protect yourself by replacing them with things that bring you joy.

7. Sleeping (and scheduling your life) according to your circadian body clock

Circadian rhythms are natural physical, mental, and behavioral changes that occur on a daily cycle, such as sleeping at night and being awake during the day. In Western medicine, circadian rhythms are mainly viewed through the lens of the sleep-wake cycle, but traditional Chinese medicine takes the concept further, linking nearly every bodily function and organ to the time of day when it’s most active. The 24-hour circadian clock can be a helpful guide for planning your day and understanding why you might feel off at certain times. For example, your heart energy is at its highest from 11 a.m. to 1 p.m., so it’s a good time to spend with loved ones or have a conversation on the phone. Similarly, your large intestine becomes active from 5 a.m. to 7 a.m., making those hours ideal for waking up and starting your day. TCM recommends a gentle transition from sleep to wakefulness. Meditating or praying first thing in the morning can help your mind and body ease into wakefulness and set a positive tone for the day. In ancient times, people went to bed when it got dark and woke up when it was light. Our bodies’ internal clocks are still set to these same rhythms, even though we often ignore them. There are reasons to be more mindful about getting seven to eight hours of sleep most nights. According to traditional Chinese medicine, you should relax by 8 p.m. and sleep by 11 p.m. One reason is that while you sleep, your gallbladder, which controls emotions and judgment, and your liver, responsible for emotional well-being, undergo repairs. When you sleep too little, both organs suffer. Indeed, research shows that sleep deprivation impairs your ability to think clearly and makes you feel cranky, irritable, and depressed, increasing the likelihood of negative reactions when things don’t go well. If your work or travel schedule doesn’t allow you to sleep within these hours, try to maintain the most consistent sleep schedule you can. One way to get more sleep, regardless of your sleep timing, is to put away your phone and devices a couple of hours before bed and do something relaxing. The blue light emitted from screens can disrupt your natural sleep-wake cycle. This simple change can help you better align with your body’s natural circadian rhythms.

8. Grounding and earthing

This therapeutic practice involves activities like walking barefoot outdoors, lying on the grass or beach, or wading in a lake or ocean to do what our ancestors did naturally all the time – connect physically to the earth. The benefits, including enhanced red blood cell fluidity (good for cardiovascular health), reduced muscle pain after exercise, and reduced stress, depression, and fatigue, come from the fact that the Earth emits electric charges that have a positive effect on your body. Although research on this is still in its early stages, it appears that the electric charge affects the living matrix between your cells, leading to decreased inflammation. It’s a simple practice that can potentially recalibrate your body’s internal settings and improve your health.

9. Crystals

Similar to grounding, crystals are beautiful stones from the Earth that carry electrical energy. Although there’s no contemporary research on their effectiveness, they have been used throughout history to promote health. They aren’t a miraculous cure for any health issue but can have subtle benefits. There are various types of healing crystals, from clear quartz, known as the master healer, to obsidian, which protects against emotional and physical negativity. The idea is to choose the one that suits you. You can research the different qualities of each type and purchase one online that seems appropriate. Or you can go to a store and hold different stones in your hand one at a time. Many people say they can sense which one is right for them. To benefit from the crystal’s energy, you can meditate with it, put it in your bath, carry it in your pocket, or place various stones around your house.

10. Rain, ocean and other nature sounds

Research is showing that physically connecting with the Earth is beneficial, and listening to its sounds can be too. Natural sounds have long been associated with relaxation, and now studies are starting to validate this long-held belief. Research has shown that the sounds of streams, birdsong, and fountains can improve the cognitive performance of adults and children, for example. In a study published in Scientific Reports, researchers used brain scans and heart rate monitors to determine how different sounds affected people. When listening to artificial sounds like traffic and highway noise, people’s cognitive attention was focused inward, similar to when we worry or ruminate, and their reaction times were slower than when listening to natural sounds, which elicited more external-focused attention. Conversely, the study found that natural sounds were more likely to trigger a relaxing, parasympathetic nervous system response and a corresponding drop in heart rate, blood pressure, and stress levels. People seemed to benefit the most from natural sounds they were familiar with, so it makes sense to find a playlist, app, or noise machine with sounds you’re accustomed to, such as rain, waves, or burbling creeks. If you don’t live near a city or a busy street, simply open your windows and enjoy the natural, relaxing symphony outside your home. Life can be busy, and it may seem overwhelming at first to adopt a new lifestyle habit. But each of these strategies enhances qi by giving you calm and sustainable energy, and when your qi is strong, you’re better able to handle all your other responsibilities.