Sep
6
Energize Your Workday!
Filed Under Everyday Tips, Motivation
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If you’re like me, a little extra energy throughout the day would be greatly appreciated. Personally, I sit at a desk most of the day, staring at a computer or tilting my neck to keep the phone in place. These are not optimal conditions for the human form! However, there are a few simple things we can do to help us feel more energized (and just better all around) while we work.
1. Get the blood flowing
- Practice seated stretching - Lift your arms over your head and tilt your body gently side to side. Roll your neck slowly, then your shoulders. Straighten up your posture and massage the lower part of your back for about a minute. Do what feels good. You know a good stretch because your body responds by saying, “Yes! Yes! Thank you!” If you have an office where you can close the door, you might take a few minutes to do a few full body yoga postures. There are several that are very energizing. I enjoy Bikram Yoga (which is done in a hot room) but the poses can be done anywhere. Check out this link for some images of each posture. The most energizing ones for me are Half Moon Pose, Half Tortoise Pose, and Standing Bow Pulling Pose. Also, check out the book “Office Yoga - Yoga for Busy People” for more ideas on this topic. If you aren’t into yoga (or if you have chronic muscle pain) just do some gentle seated stretching. The effect will still be very beneficial. You just want to get the blood flowing in all of those joints that have been sitting rigid and still.
- Take a quick walk around the building - You don’t have to take a “break” to go out for a walk. Just take a lap around the building next time you run to the restroom. A little sunshine and fresh air goes a long way. Don’t put off taking a walk because you don’t have the time. Just give it 5 minutes! Of course, the longer the better. But take what you can get when you can get it. If it’s raining, don’t let that stop you. Run up and down the stairs a few times. All we’re trying to do is get the chemical reaction of exercise to start. The brain releases endorphins during exercise and these help elevate mood and energy. The reaction can start very shortly after exercise begins so even a few minutes here and there throughout the day can provide sustained energy.
- Deep breathing exercises - Sit up straight, close your eyes and place your hands just above your waist. Inhale gently through your nose without expanding your upper-chest. Instead, let your lower-chest and stomach inflate. Allow the air to flow fully down the back of the throat and into the depths of your lungs and stomach. Then exhale forcefully through your mouth and draw your lower-chest and your stomach in. Repeat 10 times.
2. Keep the proper fuel in the tank
Snacking is important to keep energy levels up. However, what you snack on is far more important. (A little known fact - I am also a Certified Nutrition Consultant - so this is hot topic for me!) Highly processed and refined foods are pure energy suckers. If you are interested in a quick tutorial on “whole foods”, read my article on Suite 101.
Essentially, the thing to remember is that foods in their natural state will energize while “fake foods” (or highly processed, unnatural foods) will suck energy. Therefore, fresh fruits and vegetables are ideal energy sources for snacking. Even further, protein is a wonderful source of sustained energy. Adding a little healthy fat to the mix will provide a greater sense of satisfaction and will help you feel full quicker (don’t believe the hype about fat being all bad - healthy fats are very important for energy and keeping a healthy weight). Seeds and nuts are great things to snack on because of their high levels of both fat and protein. You’ll notice that it doesn’t take much to make you feel full - that’s the fat doing its thing. A handful of almonds will help fight off hunger better than a bag of chips any day. My personal favorite snack is a BIG Fuji apple sliced up and dipped in raw almond butter. This combines all the essential elements - a natural food source with both healthy fats and protein. Some other suggestions would be chopped up veggies dipped in hummus or whole grain crackers with cheese and tomato on top. Steer clear of heavy carbohydrate filled, sugar spiked snacks like candy, chips, cookies, and all that junk. Prepare for your workday by getting your snacks and lunch ready the night before and placing them in small baggies to take with you to work. It doesn’t take long and you will notice the difference in your energy, I promise you!
3. Have fun
For me, nothing makes the workday drag more than an un-fun office atmosphere. I’ve talked about this a lot since I started blogging, but I think it’s an important element for success in an office. Let’s face it - it’s not exactly natural for us humans to sit indoors staring at computer monitors all day. It will sap us of energy if we don’t find ways to enjoy ourselves. The most effective means for doing so is to interact with all of the other human beings sitting at desks staring at computer monitors. Hey, we’re in this together! Chat when it’s appropriate, share a laugh, go to lunch occasionally. I also strongly recommend playing very light, classical (or any non-lyrical) music at your desk. Make your workday an enjoyable event and you won’t find yourself throwing back a dozen cups of coffee just to make it through!
Please share some of your tips in the comments below!
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