3 Ways to Boost Energy at Work

Sometimes all the coffee in the world can’t save you from that post-lunch office slump.

2 min read

Health & Wellness

a woman sitting at desk leaning back with eyes closed and hand on the back of her head

Sometimes all the coffee in the world can’t save you from that post-lunch office slump. If you’re feeling drained at the office, there are plenty of things you can do to boost your energy. Check out a few tips below to help make your day a bit more enjoyable and put a pep back in your step.


1. Eat Better

The first question to ask yourself if you’re feeling fatigued is: have I eaten today? Or when was the last time I ate? Food is fuel! It’s so important to remember food is not just fuel for your workouts, your brain needs energy to operate properly too.

If you’re skipping breakfast and feeling tired or groggy at work, add in a small balanced breakfast complete with healthy carbs, fats, and protein to keep you fueled and energized throughout the morning. Keep it going throughout the day by eating a balanced lunch and small healthy snacks like a handful of nuts, or an apple. Be mindful, taking notice of how eating influences your energy levels, and what foods tend to make you feel the best.


2. Take Regular Breaks

Give your brain a break! While you may like to just power through and get everything done, research actually shows it’s more productive to take a break. While scientific consensus on the length of break time varies, it’s widely agreed that taking breaks is important for your energy level and attention to a given task. If you’re feeling particularly drained at your desk, why not give it a try? Take a 10-minute break to read a book, call a loved one, eat a snack, or go for a walk. Odds are, you’ll come back to your desk feeling much more energized.


3. Exercise

I bet you saw this one coming! Exercise plays a huge role in the energy you feel throughout the day. You’ve probably heard of endorphins, or the ‘feel good’ chemicals released after a workout that make you feel energized and excited. Well, the science of exercise providing energy goes beyond endorphins! When you exercise, you enhance your body’s ability to carry oxygen and nutrients to your muscles, giving them the ingredients, they need to create more energy (or ATP).

Wondering how much exercise is enough? 20-30 minutes of moderate intensity activity each day, like a walk around the block or playing with your kids, will do or add in more structured activities like cycling, rowing, running, or stepping! Even just 10 minutes of activity is enough to start seeing benefits. Sneak a quick workout in, odds are, you’ll come back to your desk feeling more energized.


For more helpful tips and tricks, be sure to listen to this podcast episode where Kristina and Matt get into the details and science of how to boost your energy when feeling fatigued at work.




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