The Power of Movement to Beat the Slump
We've all experienced it – that mid-afternoon energy dip that seems to sabotage our productivity and focus. But what if I told you there's a simple antidote to the afternoon slump that doesn't involve caffeine or sugary snacks? It's movement. Incorporating physical activity into your afternoon routine can be a game-changer, revitalising your energy levels and sharpening your focus for the rest of the day
What do I mean by movement?
Brisk walking: Take a brisk walk around your office building or nearby park to get your blood pumping and clear your mind.
Stretching: Perform a series of gentle stretches to release tension in your muscles and improve flexibility.
Desk exercises: Incorporate simple exercises like leg lifts, desk push-ups, or seated twists to activate your muscles and boost circulation.
Office sports: Organise a friendly game of office basketball, soccer, or even a mini-golf tournament to get everyone moving and engaged.
Active breaks: Instead of sitting during meetings or conference calls, encourage standing or walking meetings to keep everyone active and focused.
Stair climbing: Take the stairs instead of the lift for a quick cardio workout that strengthens your legs and boosts energy.
Jumping jacks: Perform a set of 8 - 10 jumping jacks to elevate your heart rate and increase oxygen flow to your brain. It’s a great conversation-starter with other colleagues!
Yoga or Pilates: Got a spare conference room? a few yoga or Pilates poses to improve posture, increase flexibility, and promote relaxation. Or maybe try dancing: Put on your favourite upbeat song and dance around for a few minutes to elevate your mood and increase energy levels.
The Importance of Movement. Physical activity is not only beneficial for our physical health but also plays a significant role in boosting mental clarity and alertness. When we move our bodies, we increase blood flow and oxygenation to the brain, stimulating neurotransmitters that promote focus and cognitive function.
Additionally, movement releases endorphins – our body's natural feel-good chemicals – which can help combat feelings of fatigue and improve your mood.
Optimal Time for Movement. While any time is a good time to move, the middle of the afternoon presents a perfect opportunity to incorporate movement into your day. Aim for a short burst of activity around 2-3pm, when energy levels typically dip. This could be a brisk walk, a quick yoga session, or even a few minutes of stretching at your desk. Getting your body moving during this time can help counteract the afternoon slump and reinvigorate your mind for the tasks ahead.
Embrace Natural Light: If possible, take your movement break outdoors to reap the additional benefits of natural daylight. Even if it’s overcast, exposure to sunlight helps regulate our circadian rhythms, signalling to our bodies that it's time to be awake and alert. Plus, natural light exposure has been linked to improved mood and overall well-being, making it an excellent complement to your afternoon movement routine.
How Can Your Employer Help You Beat the Afternoon Slump?
If you’re struggling to find the time to take a break mid-afternoon, try asking your team leader if they can provide you with opportunities to incorporate movement breaks into your daily routine.
You could make the case for policies that allow for flexible work arrangements, such as standing desks or walking meetings, to facilitate movement during work hours. If you explain the benefits to them, they will hopefully be able to see the benefits of creating an environment where team members feel empowered to prioritise their well-being, including taking breaks to move and recharge when needed.