Many people feel a little tired when they go to work, but who’s to blame? The days pile up, and eyelids start to get heavy after a while. But this leads to low productivity and a lack of enthusiasm at work.
Unfortunately, the first resort for most people has become quick snacks and large quantities of coffee. This results in you feeling tired later on in the day and often ruins your mood.
That said, there are simpler ways to establish a healthy system that can keep you running throughout the day. Here are a few steps you can incorporate into your schedule to energise your workday:
Step 1: Take Deep Breaths
Even though you do it all the time, it turns out that most people don’t breathe the way they actually should. The breath you take should be long and deep so that your lungs inhale the most air they can. This clears the mind and relaxes the body.
To ensure that you are taking in the oxygen you need, breathe in through the nose and exhale through the mouth. Your abdomen should rise and fall instead of your shoulders, pushing up your chest.
Repeat this several times when taking a break from work. You’ll feel fuller and calmer, ready to get back to work. There’s no rush when taking a breather.
Step 2: Stay Hydrated
As most of your body consists of water, 70% to be exact, it’s crucial to stay hydrated. Otherwise, your body shuts itself down, creating tiredness. So when sudden hunger lurches in your stomach, the likely truth is that you are dehydrated, and it’s time to have a glass of water. You can practice quenching your thirst before you feel drowsy by keeping a water bottle with you. Also, make a tall glass of water your first drink of the morning instead of coffee, which is dehydrating. Water is a healthier energiser than any store bought drink you will ever buy.
Step 3: Take Breaks and Keep Moving
Your body was made to move. It is not natural for anyone to sit around all day slouched over a desk. Every half hour, a short walk around the office is enough to use your muscles and get your blood flowing. Stretch out your legs and arms, and use a little energy before you go back to work. Get a refreshing drink of water and eat a nutritious snack to refill your gas tank. Keep practising this throughout the day, so you hold consistency and refresh your mind often.
Taking regular breaks will increase your productivity, and you’ll feel great. If you don’t want to get up every time, you can stretch in your chair, so you interrupt your workflow a little less. Schedule a daily walk halfway through the day to get fresh air. Use breaks or lunch hours to keep active. Don’t let your body get comfortable in its sitting position as your joints will pay the price.
Step 4: Enjoy Healthy Snacks
Typical healthy snacks for busy lives usually centre on granola bars and fruit yoghurt. However, this is deceit at its best, for these are often chock full of sugars and artificial flavourings. Not to mention the high processing they go through to give you that smooth and creamy texture.
Instead, rely on fruit, mixed nuts, trail mix, or munch on veggies (carrots, cucumber, capsicum, etc.) as an ideal choice for quick snacks at work.
Other snacks might energise you in the short term, but if you look at the nutrition label, you will realise that with the energy comes an increase in processed sugars. So if your schedule forces you to skip a full meal, head to the fruit and veg stand as your next best option.
Timo Topp is one of HSG’s leading Healthy Lifestyle Workshop facilitators. Contact us now to bring Timo into your organisation, and empower your staff by showing them how to find their path to optimal wellbeing.