The first months of 2020 are already behind us, the sun is slowly coming out and we can enjoy spring again! Hopefully, our good intentions will still be well kept. Quit smoking, lose a few pounds or exercise more. In addition, our stressful workdays are also back in full swing. Late meetings, a quick bite on the go or hanging behind the computer screen all day. All influences that can hinder our progression.
Something we suffer from a lot these days is the afternoon dip. We suddenly experience a “crash.” A crash with little energy and focus, where we sit blankly staring ahead or where we get huge cravings for a sweet snack and a large cup of coffee. Long sitting hinders our exercise goals and the treats hinder our nutritional goals. As a result, we feel even more stress. This added stress can further hinder our progression. Here are three tips to help push your afternoon slump aside and finish your workday feeling energized and upbeat.
Tip 1: Get up and breathe: Are you comfortable? Then let’s change that right away by getting up and taking a short walk and deep breaths. Preferably even a lap in the open air. As everyone knows, we need oxygen to live. If you feel a little tired at the end of the day, you could use some extra oxygen. In addition to this extra oxygen towards the brain, the light motions of walking help to get the blood flowing again, thus distributing oxygen to all the cells in our body. The most ideal breathing pattern here is to breathe out slightly longer than breathing in, for example, two counts in and four counts out. This way waste products are removed from the body faster.
Tip #2: Desk exercises: In case you really don’t have time to take a walk around the block, there are obviously some exercises you can do on the desk chair. Make an afternoon answering email a new challenge. Every time you start your mailbox, you can apply this exercise. Sit on the tip of your desk chair and tighten your glutes for a few counts, as hard as you can. Repeat this ten times. Then move on to the second part of the exercise. Now tighten your abs, lean back slightly and lift your feet off the floor. Try to hold this position for about ten seconds. The last part is stretching and strengthening the legs. Still on the edge of the chair, sit as straight as possible with your feet on the ground. From the knee, you stretch the lower leg until your toes point toward the ceiling. Alternately repeat this ten times per leg. Repeat this complete exercise three times.
Tip #3: Don’t let stress get to you: It’s not just your stress hormone cortisol, but a combination of several, that makes you crave snacks and sweets during energy dips. This occurs because during physical moments of stress, there can never be enough energy and the body tries to produce as much energy as possible. By taking good, deep breaths, (like the breathing pattern from tip 1), and stretching your neck and shoulders, you allow the feeling of stress to subside. This also eliminates the craving for a sweet snack.
Don’t get in your own way and try to keep those good intentions. By taking some time for yourself, you lower the rush of stress around you and prevent more afternoon dips in the future. After all, exercise is one of the keys to better health.
