At my 9 to 5 I often find myself sitting for hours at a time on calls and working on projects. What I’ve come to see is sitting at a desk all day can actually make you feel pretty lethargic and run down, even if you’re not doing anything other than, well…sitting! Being inactive for several hours a day can actually be detrimental to your overall health, so it’s important to not only get up and get moving as much as you can, but find ways to boost your energy throughout the day. Whether you’re fighting that mid-day slump, or just want to feel a little more motivated to get your work done, here are 4 ways to boost your energy at the office.
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Get Moving
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The next time you take a break, step outside to do it. Just a quick burst of Vitamin D from the sun can leave you feeling recharged. Instead of chatting with your co-workers or checking Instagram, head outside and enjoy a quick walk around the building. The UV rays can actually even boost your mood, too, which can help to spark creativity, and productivity. If you have the time, use your lunch hour. even just thirty minutes of walking outside in the middle of the day can provide your body with more circulation. Your heart rate will increase, your blood flow will increase, and you’ll be able to focus better on the tasks at hand throughout the rest of the day.But what if you can’t make it outside? Take a walk around your building, up and down your aisle, or take a call from the conference room and walk around the room while you’re on the call. If you’re short on time, focus on getting at least two 10-minute walks. Try “scheduling” the walks into your work day so that you have a reminder.
Pump Up The Jams
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If you can put in your headphones for your favorite song, for even just a few minutes, you might find yourself feeling totally recharged. Think about what you like to listen to when you’re working out – it can feel as though it pushes you to do more. The same goes for your mind; uptempo music has the same effect on our minds and emotions as it does our bodies, and it makes us want to get things done.
Office Exercises
You’re already at work, so why not ‘work out?’ That was a joke but honestly a few quick, simple exercises throughout the day can get your blood pumping and give you a small boost of energy whenever you need it most. Simply ‘raising the roof’ can be enough to get your blood pumping: Get up from your chair, march in place, and pump your hands up and down in a raising motion. Twenty or thirty reps will get your heart rate up slightly, and give you a boost of energy you’ll be able to hold onto for a couple hours.Another great exercise you can try are ‘torso twists.’ Stand up from your desk, and do ten to twenty reps, gently ‘twisting’ your body at the waist, while keeping your hips straight forward. This can help to ease tension in your back, and give you a quick boost of energy.Finally, a quick ‘tip’ is to make sure your desk chair is in the right spot. This isn’t really an exercise, but it can help you with your posture all day, which can actually affect your energy as well. Adjust your chair so it doesn’t let you ‘slouch’ or slump over. Sitting up straight can keep you more alert and focused, and you’re likely to feel less pain when you stand up again, especially after a long period of sitting.These types of simple exercises can also help to clear your head, and allow you to be more focused. The best part? They don’t take long, and you can do them multiple times a day.
Snack Smartly
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The afternoon slump can definitely be a struggle, and it often comes because our blood sugar levels drop too low. But, hitting up the office vending machine for a bag of chips, or a candy bar isn’t always the best option. Instead, snack smartly. You’ll want something with complex carbohydrates, and a bit of protein.The protein will give you a quick burst of energy, while the carbs will give you a more slow-burning energy that will last you through the rest of the day. Nut butters and veggies and protein bars with low sugar are great options. Dairy-free yogurt with fruit is another great option. Steer clear of anything with a lot of sugar. It can give you a boost for a short while, but before too long, you’re likely to ‘crash,’ and have even less energy than you did before.From getting up and moving, to making sure you’re fueling your body the right way, it is certainly possible to avoid crashing, and get a boost of energy while at the office. Keep these 4 tips in mind the next time you feel a dip in your energy at work, and you’ll be able to make it through the rest of your day with ease.
