Sports and Exercise to Help You Power Through Afternoon Slumps

4 mins to read

Learn about how you can beat the afternoon slump. Explore some exercises that can help you through.

Energy & exercise

The way our internal body clock or circadian rhythm works means that we naturally experience a period of tiredness in the afternoon. Instead of reaching for coffee or sugary snacks to get through this, engaging in movement can be a more sustainable and more energising method of gaining energy. Although this may sound bizarre, by using energy, you can get energy.

As Harvard describes, exertion, such as through exercise, prompts the body to produce more mitochondria inside the muscle cells. Mitochondria generate most of the chemical energy from the food you eat to power the cells. Having more mitochondria helps increase your body's energy supply.

Exercising also helps to improve oxygen circulation in the body, which in turn supports the production of mitochondria and energy.

Cleveland Clinic explains that during exercise, endorphins are released, which help decrease levels of stress. This is helpful as stress can consume a lot of energy.

Not only can exercise help your body create and use energy, but regular exercise can also help you to achieve deep sleep, the most beneficial stage of sleep you need to experience to feel well-rested and energetic when you wake in the morning.

Some types of sports or exercises to help you get through this dip in energy

Walking

Walking is a very accessible form of exercise and simply putting one foot in front of the other can help your body release stress-relieving endorphins and deliver oxygen throughout the body. If you are at work and there are no on-site facilities or classes available, simply going for a walk around your work neighbourhood can be very effective. The great thing about walking is that you can make it moderate to high intensity by walking faster while keeping it low impact with less strain on the joints compared to higher intensity workouts. 20-40 minutes is ideal, and you can break this up into 10- to 15-minute chunks if that works into your schedule better.

Desk exercises

Desk stretches and strength training exercises are available and effective to help combat the effects of sedentary work. Taking regular breaks from the desk can also help you reset and recharge your energy. Set the alarm every 30 minutes to get up and move around, or practice desk stretches like these that can promote increased blood circulation and relieve stress. Here are three simple exercises:

Chest opener

This stretch may help to counter the hunched posture from sitting at the desk for extended periods of time. Clasp your hands behind your back and raise your arms until you feel a stretch in your chest. Hold for a few seconds, then release. Try to do 10 of these.

Seated twist

This exercise aims to help relieve back tension and improve mobility of the spine, as the muscles in those areas can become stiff after long periods of sitting. Sit on your chair with your feet flat on the floor. Inhale, then as you exhale, bring your left hand to your right knee. Bring your right arm around the back of your chair to support your spine, holding this stretch for about 15 seconds, then repeat on the other side.

Seated leg raises

Seated leg raises help to strengthen the abdominal muscles to assist with better posture. They also help to strengthen the leg muscles. Sitting on a chair, extend out and straighten one leg, holding it in position for a few seconds, and lower it. Repeat with the other leg, aiming for ten on each leg.

Short bursts of high-intensity activity

Most of us are short on time, especially during workdays, and this is where short bursts of high-intensity activity can be helpful. There is an increasing amount of research showing its benefits for health.

For example, one study published in The European Heart Journal showed that several short, approximately two-minute bouts of vigorous activity at different times throughout the day might be especially beneficial for health and increasing lifespan.

Intensity is important in this scenario, as another study by the University of Sydney (UOS) further illustrates.

The researchers suggest a few very short bouts totalling three to four minutes a day could make a big difference, which means increasing the intensity of daily activities, such as increasing the pace while walking or doing the housework more vigorously.

Yoga

Brief sessions of Hatha yoga and mindfulness meditation can significantly improve brain function and energy levels, according to a 2017 study from the University of Waterloo.

It showed that practising 25-minute sessions of Hatha yoga and mindfulness meditation per day can significantly improve brain function and energy levels.

With yoga being an effective aid for stress relief, it can help to improve energy levels.

Due to its meditative properties, as Johns Hopkins Medicine explains, yoga can also aid in better sleep, which should assist with better energy levels.

REFERENCES

https://www.hsph.harvard.edu/nutritionsource/walking/#:~:text=It%20helps%20to%20boost%20energy,injury%20with%20higher%2Dimpact%20workouts.

https://www.health.harvard.edu/staying-healthy/short-bursts-of-exercise-may-offer-big-health-benefits

https://www.sydney.edu.au/news-opinion/news/2022/12/09/one-minute-bursts-of-activity-during-daily-tasks-could-prolong-y.html

https://uwaterloo.ca/news/news/yoga-and-meditation-improve-brain-function-and-energy-levels