How to have high energy all day at work

How to have high energy all day at workHow to have high energy all day at workYou get to work in a great mood, fresh from a rare, smooth commute, and feel ready to go. But after chugging along and steadily making progress.1 p.m. hits, and your energy dips.Hard.Before you know it, its been four hours since you got in, but you still havent eaten lunch or left your desk yet.Everyones been herebefore. Heres how to feelwell at work so you can and maximize efficiency.Eat regularlyHarvard Medical School recommends eating small meals regularly to manage energy.Where energy is the issue, its better to eat small meals and snacks every few hours than three large meals a day. This approach can reduce your perception of fatigue because your brain, which has very few energy reserves of its own, needs a steady supply of nutrients. Some people begin feeling sluggish after just a few hours without food. But it doesnt take much to feed your brain. A piece of fruit or a few nuts is adequate,the article says.The articlealso recommends smaller lunches, because according to research, people who eat large lunches have circadian rhythms indicating a more pronounced afternoon slump. All that digesting is stealing energy from your brain.Keep up with your fitness regimenIts not always easy to step away from your work to exercise - even for a short daily walk - but youre better off doing it.Consider the alternative if you skip exercise exhaustion all day and a worse mood.A 2008 studyin the International Journal of Workplace Health Managementof 201 employees at different companies with gyms found that workday exercise can improve white-collar workers mood and self-reported performance on days when they exercise at work over days when they do not.There were a host of benefits.The study also found that compared to days when no exercise was undertaken during the working day, exercising improved mood and performance, leading to better concentration, work-based relationships and heightened re silience to stressBut you dont have to have a company gym to work out during the day.Check out The Washington Posts compilation of 12 office exercises recommended by experts, including raise the roof, desk pushup, The Hulk, knee lift and chair dips.If you cant head to the gym during the day, and nights tend to fill up fast, consider working out before you get in.Reduce eyestrainWork often requires us to stare at computer monitor - sometimes two or three monitors - for hours at a time. That really does hurt our eyes.According to the Mayo Clinic, extended use of computers and other digital devices is one of the most common causes of eyestrain. The American Optometric Association calls this computer vision syndrome, or digital eyestrain. People who look at screens two or more hours in a row every day are at greatest risk of this condition.Eyestrain doesnt just mean your eyes will hurt. It also creates headaches, a sore neck, shoulders or back, and difficulty concentrating.Mayo Clinics recommendations include frequent blinking, decreasing glare and adjusting lighting, and to try the 20-20-20 rule Every 20 minutes, look at something 20 feet away for at least 20 seconds.If you want an external solution, theres even a brand of eyeglasses that are designed to reduce eyestrain.Remember to take breaks outsideIf you prefer to leave the building on breaks,head outside for awalk and get some fresh air, because being in nature is a health benefit.An article in a 2010 issue of the Harvard Health Letter points out that youll get more vitamin D, more exercise, youll be happier, and you may heal faster.The article also says that adults have access to gyms and tend to favor them, but if you make getting outside a goal, that should mean less time in front of the television and computer and more time walking, biking, gardening, cleaning up the yard, and doing other things that put the body in motion.Prioritizing your health during business hoursis sure to help you stay focused.