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Dozing off at the desk? Try these simple exercises to beat afternoon boredom

your mood and cognitive function with a quick 10-minute run. According to Rocky Sawyer, a new study has proven that 10 minutes of moderate to intense running not only prolongs your life, but can also spark more thought in your brain biochemistry. Given the degree of executive control required in coordinating balance, movement, and propulsion during running, it makes sense that there should be an increase in neuronal activation in the prefrontal cortex. We know that exercise in general can boost your mental and physical well-being because of how varied running can be. It often affects the entire body, and even a short burst of activity has been shown to improve mental focus, cardiovascular health, and overall metabolic health. Cosmopolitan reported. One 15-year study, also concluded that people who ran at a slower pace for the shortest amount of time seemed to reap as many health and longevity benefits as those who ran faster and longer. more than a few millimeters.

Dozing off at the desk? Try these simple exercises to beat afternoon boredom

It’s mid-afternoon, and suddenly you can’t stop yawning. Your eyelids may start to droop – not great if you’re in a meeting – or maybe your brain becomes a bit blurry and can’t focus. This phase of reduced alertness is called afternoon sleep and it’s something most of us go through. It is also tied to the amount of cortisol in our body. Levels of this hormone, which helps us respond to stress, are, among other things, typically higher in the morning and decreasing throughout the day. Drink lots of water, listen to music and apply aromatherapy. But one of the most effective ways to stay awake and complete tasks is to move. And the sooner the better, says Tansy Rodgers, a functional nutritionist and founder of beU Complete coaching in Lititz, Pennsylvania. Being active at this time helps the body digest food, stabilize blood sugar, and release the hormones epinephrine and norepinephrine, all of which help reduce sleepiness. “Plus, when someone exercises before they’re too tired, they’re more likely to stay committed and actually do the exercise, rather than making excuses for being too tired to exert themselves.” This doesn’t mean you need to miss work every afternoon for an intense aerobics class or a 5-mile run, although such forms of exercise are certainly helpful. The “exercise” that helps reduce your slump can be as simple as a short walk or a small activity during the day. late in the morning and again in the middle of the afternoon. And that’s what his 9-minute exercise regimen, the HAU 2 FIT, can tackle. wall push-ups. “Which movement you do is not as important as any movement you do,” he says, “because your metabolism will then be cycled throughout the day and you won’t be a victim. cause of sitting too long.” Are you ready to become energized? Here are some movements that will banish those yawns. Try them all to see which works best for you. Important Note: Before starting any new exercise program, consult your doctor. Stop immediately if you feel pain. For example, you can do tabletop stretches like leg pumps, arm swings, neck rolls, and spine twists while sitting even when you’re on the phone or tapping on the keyboard. And if you can move around a bit – if you have room for, say, some rocking – you can do more active stretches that work your glutes, quads, hamstrings, lower back and more. Nor is it good for invigorating your afternoon. Stretching keeps our muscles flexible and strong, which in turn helps maintain our mobility and overall health. sleeping enough. Sitting all day is pretty bad for us, both for our general health and for our bodies. Luckily, there’s a pretty easy fix. Buy a standing desk or an active workplace, such as a walker or bike pedal, and make sure to use it. But research from the University of Waterloo, in Ontario, Canada, shows you may need to stand for more than 30 minutes to see the benefits. More than that, and you can abuse it. However, for the purpose of combating an afternoon slump, it can be helpful to stand at your desk for even a few minutes at a time. A walking or cycling table enhances mobility and increases heart rate, making it a stronger anti-fatigue. Even a dip in nature can reduce anxiety, improve mood, and stimulate creativity, just to name a few. Additionally, sunlight increases our serotonin levels, making us more energetic, calm, positive and focused. Better yet, schedule a walk-in meeting with some of your colleagues. Then you can collectively beat that afternoon’s slump and end the day with plenty of energy.

It’s mid-afternoon, and suddenly you can’t stop yawning. Your eyelids may start to droop – not great if you’re in a meeting – or maybe your brain becomes a bit blurry and can’t focus. This period of reduced alertness is known as the afternoon slump, and it’s something most of us go through.

While afternoon swings can be caused by insufficient or poor quality sleep, it’s part of our normal sleep-wake cycle. It is also tied to the amount of cortisol in our body. Levels of this hormone, which helps us respond to stress, are, among other things, typically higher in the morning and decreasing during the day.

There are plenty of tips to beat afternoon grogginess, such as eating healthy food (no candy), drinking plenty of water, listening to music, and even using aromatherapy. But one of the most effective ways to stay awake and complete tasks is to move. And the sooner the better, says Tansy Rodgers, a functional nutritionist and founder of beU Complete Coaching in Lititz, Pennsylvania.

“The afternoon drop typically occurs between 1 and 3 p.m.,” says Rodgers, who recommends moving house right after lunch.

Being active at this time helps the body digest food, stabilize blood sugar, and release the hormones epinephrine and norepinephrine, all of which help reduce sleepiness. “Plus, when someone exercises before they’re too tired, they’re more likely to stay committed and actually do the exercise, rather than making excuses for being too tired to exert themselves.”

This doesn’t mean you need to leave work every afternoon for an intense aerobics class or a 5-mile run, although such forms of exercise are certainly helpful. Your “exercise” for weight loss can be as simple as going for a short walk or being active for a small amount of time during the day.

Chris Lee, a certified fitness trainer based in Santa Monica, California, says most people fall asleep twice a day – mid-morning to late-morning and again mid-afternoon . And that’s what his 9-minute workout regimen, the HAU 2 FIT, can tackle.

The HAU 2 FIT 9×9 challenge asks participants to stand up once every hour of their workday, then move for 90 seconds or do nine repetitions of a specific exercise, such as resistance push up the wall. “It’s not as important what you do as you do whatever you do, because your metabolism will be boosted all day long and you won’t be a victim of sitting,” he says. too long”.

Ready to become invigorating? Here are some movements that will banish those yawns. Try them all to see which works best for you.

Important Note: Before starting any new exercise program, consult your doctor. Stop immediately if you have pain.

Stretch

If your schedule is tight and you can’t sneak to the gym, simple stretches will get your blood flowing and give you some energy. For example, you can do tabletop stretches like leg pumps, arm swings, neck rolls, and spine twists while sitting even when you’re on the phone or tapping on the keyboard. And if you can move around a little bit — if you have enough room, say a couple of lunges — you can do more active stretches that help your glutes, quads, tendons hamstrings, lower back and more.

These moves aren’t just good for invigorating your afternoon. Stretching keeps our muscles flexible and strong, thus helping to maintain our mobility and overall health.

Have a standing desk or working workstation

We’ve been hearing this for several years now – sitting is the new smoking habit, or it’s on par with not getting enough sleep. Sitting all day is pretty bad for us, both for our general health and for our bodies. Luckily, there’s a pretty easy fix. Buy a standing desk or an active workplace, such as a walker or bike pedal, and make sure to use it.

Many experts recommend standing at your work station for about 15 minutes every hour to combat the dangers of sitting. But research from the University of Waterloo, in Ontario, Canada, shows you may need to stand for more than 30 minutes to see the benefits. More than that, and you can abuse it. However, for the purpose of combating an afternoon slump, it can be helpful to stand at your desk for even a few minutes at a time. A walking or cycling table increases strength, provides movement and a higher heart rate, and has an anti-fatigue effect.

Go out

There is a lot of research showing that being outside is good for us. Even a dip in nature can reduce anxiety, improve mood, and stimulate creativity, just to name a few. Additionally, sunlight increases our serotonin levels, making us more energetic, calm, positive, and focused.

So go outside for a walk around the block, making sure to get plenty of fresh, energizing air. Better yet, schedule a walk-in meeting with some of your colleagues. Then you can collectively beat that afternoon’s slump and end the day with plenty of energy.

https://www.kcra.com/article/simple-exercises-to-beat-the-afternoon-tiredness/38499709 Dozing off at the desk? Try these simple exercises to beat afternoon boredom

JOE HERNANDEZ

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