Most people have energy dips throughout the working day, and some people even feel low in energy a lot of the time. But there might just be some simple adjustments you can make to help you feel energized again. Here’s what you need to know.
The reasons that people suffer fatigue due to work have been discussed by scientists and psychologists for many years. It is easy to understand why people with physical jobs, such as construction workers, get tired. Yet for people with largely desk-based jobs, it can be a little harder to understand why people get symptoms of physical and mental fatigue.
One of the main reasons that scientists have come up with relates to high-intensity emotions. For people who work at a desk, they may have the stress of multiple deadlines and meetings, and have to work non-stop to have a hope of getting everything done. There is a habit for many people to over-extend themselves in the workplace to create this feeling of stress, which many people believe they need in order to perform well. But there are many downsides to this, and one of them is mental exhaustion and a general lack of energy.
While mental exhaustion is one key reason for people lacking energy at work, there are also other ways in which people are making themselves tired without realizing it. Here are some simple fixes you could make to your working habits to find the energy you need to thrive during the day.
1. Good Sitting Posture
Most people have an idea that a good sitting posture is beneficial, but many don’t consider the fact that bad posture can have numerous negative effects, one of which is a lack of energy. Scientifically speaking, poor sitting posture can restrict effective blood flow around the body. It can also put pressure on musculo-skeletal structures, causing muscles to work harder. Over time, poor posture can even cause damage to the spine and other bones and nerves. These all equate to extra stresses the body has to respond to, which causes tiredness, lack of energy, and eventually aches and pains too.
The key to good posture in any type of chair is to maintain a healthy lower back curve. Thinking about this is the key to adjusting your posture to maximize your health. This is why ergonomic chairs are popular among people who work at a desk, as they come with adjustable lumbar support included.
2. Movement Breaks
Even if you sit at your desk with perfect posture, you will start to get fatigued if you sit down for too long. This is because the human body needs movement to keep functioning effectively. Research shows that individuals should get up from their desk every 30 minutes for a movement break. This helps keep your metabolism up, stretches out your muscles and helps to prevent eye strain by focusing on objects at different distances. All of this can counteract the effects of fatigue that can quickly set in when sitting at a desk.
3. Good Nutrition
Poor food choices can make your body feel sluggish and lacking in energy. Highly processed foods do not have good nutritional value and are more difficult for your body to deal with. On the flip side, eating plenty of fresh fruit and vegetables, plus proteins and whole grains, can give you a much-needed energy boost. A good diet combining different types of healthy foods gives your body enough fuel to run off throughout the day. It is also important to eat enough food, as a calorific deficit can be another reason people lack energy. The key is to eat highly nutritious foods to keep energy levels high.
4. Sound Sleep
Some people don’t correlate their poor sleep hygiene with a lack of energy at work. In fact, the two things are often intrinsically related. Getting enough sleep is the first thing to ensure you do, and eight to nine hours is the optimal amount. Practicing other areas of good sleep hygiene are also important. Going to bed at the same time every night and waking up at the same time every morning is a great way to tell the body when it is time to be active or rest. Also getting at least an hour or two of shut-eye before midnight is incredibly beneficial, so late nights are out for those who want guaranteed energy at work.
5. Regular Exercise
Although exercise can fatigue the body if you are not used to it, getting a regular amount of exercise at consistent intervals is an effective way to gain more energy overall. This means starting an exercise routine and sticking to it – exercising at least three times a week for 45 minutes is something most people should aim for. Working up a bit of a sweat is important to ensure you make your body work, but without pushing it too hard. It is important to find an exercise regime that works for you, and if you start a new routine, stick to it for a good few weeks so you can see the effects once your body is used to it.