My time is about 3:45 PM – How about you???
You need to be at your best to do your best – but how can you avoid those afternoon doldrums?
The reality is that it is just not feasible to be 100% all day long. Even if you could sustain a frantic pace for hours on end, something would have to give; productivity, mental acuity, health.
Below are some helpful tips to help get you through the afternoon sluggishness and to help feel more energized throughout the day.
- Get more sleep at night. Generally, people need between 6 and 8 hours of uninterrupted sleep a night in order to function optimally. Surveys have shown that Americans come to work with less than 6 hours of sleep about 1/3 of the time. That is just not enough rejuvenation time to effectively deal with the rigors of the day; especially in the hectic pace of Rockville, MD and the Washington, DC metro region. Adequate rest is vital for success, good health and proper function
- Adjust your tasks to meet your energy levels. Optimize your “to-do” list around your hours of peak performance. Choose to work on more demanding and focus driven activities when you feel at your best and save the more mundane tasks for when your energy wanes.
- Get up and get moving. Higher energy directly correlates with regular exercise. Integrate exercise regularly into your daily schedule. See Vitality Chiropractic and Medical Wellness blog on “ Staying Fit While You Sit ” for proper posture and ergonomics you can do while at your desk. It is also a good strategy to get up and move for 10 minutes or so during the day. Get up and stretch, do some jumping jacks or push-ups, go for a quick walk around the office. Movement gets oxygen flowing to your brain and body helping to overcome fatigue. Rather than sitting at a table for a meeting, would it possible to take your colleague for a walk and meet instead? Try it, your body and mind will thank you.
- Deep Breathing at your desk. Taking 5 – 7 deep belly breaths a few times a day will give you a boost throughout the day. It also helps to drop anxiety and focus the mind.
- Do not make a habit of drinking caffeinated beverages in the afternoon. Caffeine may provide a quick boost by blocking the chemicals in your brain that tell you that you are tired, but the effects are generally short lived and may make you even more tired near term. It is best to avoid making a habit of that 3:00 coffee and save it for when you really need it like before a big meeting or after a particularly poor night’s sleep. Used strategically, caffeine may work to your benefit, but when it becomes a habit, it can become detrimental.
- Listen to music. Musical preferences may differ, but the effects are the same. Music can energize the body, mind, and spirit.
- Get your nervous system flowing. Chiropractic care is great at treating back pain, neck pain, headaches, sciatica, fibromyalgia, and other aches and pains – at this point, that’s a given. Chiropractic also enables the body to function at its highest and best by facilitating proper nervous system function. Simply, chiropractic care provides the body the very best chance at being healthy and well by creating an environment where the spine, nervous system and body are balanced, coordinated, and free from interference. If you want to increase your energy and vitality, chiropractic care should be foundational in your plan to be vibrant for life!!!
Our goal is to become an ever greater health and wellness resource for the people of Montgomery County including Rockville, Bethesda, North Potomac, Potomac, Silver Spring, Gaithersburg, and the entire Washington DC metro region. The chiropractors, acupuncturist, and all the staff at Vitality Chiropractic and Medical Wellness in Rockville, MD are here to help you achieve the very best health and vitality for life.
Too Much Sitting Just Isn’t Good for You
Excessive sitting and other low energy activities that involve sitting have been found to be associated with neck pain, back pain, carpel tunnel syndrome (CTS), and increased risk of anxiety and depression. Activities including watching TV, working at a computer, driving, and playing electronic games, are typical sedentary behaviors.
Many studies have shown that sedentary behavior is associated with physical health problems like obesity, heart disease, type 2 diabetes, osteopenia and osteoporosis. Higher incidence of neck pain, back pain, carpel tunnel syndrome (CTS), and other spinal pain and body pain has also been found to correlate with excessively sedentary lifestyles. Additionally, recent research found links relating sedentary behavior and poor mental health.
Office workers, who tend to sit for extended periods throughout the day, tend to experience:
- 33% more headaches
- 30% more back pain
- 20% more muscle pain
- 17% more neck pain
- 9% more Carpel Tunnel Syndrome
- 9% more upper back pain
than those with more active jobs or lifestyles.
One thing that can help if you must sit for extended period is proper ergonomics. Adapting your equipment and surroundings to support healthy posture will help to mitigate the negative effects of excessive sitting. The key is to keep your body in a neutral position. The graphic below represents ideal ergonomics and body posture in the seated position.
Unfortunately, prolonged sitting may just be a fact of life for you. If that is the case, try paying attention to some of these things.
- Sit up against the back of the chair
- Have 1”-2” between the end of the chair and your knees
- Use a lower back cushion if your chair does not support you well
- Move close enough to the desk so you don’t lean forward
- Get checked by your chiropractor for possible spinal subluxation and posture problems
Remember, keeping your spine and nervous system mobile, stable, and level is the very best thing you can do to ensure the best chance at a long, healthy and vibrant life!