BEAT THE 2PM ENERGY SLUMP

Shake off afternoon fatigue in as little as 20 seconds!

Picture this: it’s 2pm and you’re struggling to stay alert and focused. Your energy has been declining since lunchtime, your head feels foggy and your eyes feel heavy.

You reach for a sugary treat, chocolate or a co ee in the hope it will give you a muchneeded boost. Afterwards, you soldier through the afternoon, slumped in your chair.

If this sounds familiar, you’re not alone. Most of us struggle with energy and focus in the afternoon, as our bodies hit a slump after lunch as part of our natural circadian rhythm. Pair this with a heavy meal at lunchtime or poor sleep and nutrition, and you’ve got a recipe for fatigue that can be hard to ght.

Lizzie Williamson, author of e Active Workday Advantage is on a mission to help us ditch the sugar and ca eine, and instead ght afternoon fatigue with movement.

Known as the “excuse-buster from Down Under”, Lizzie has made a name globally for her motivational approach to movement, and says even a small amount of activity in the afternoon can help with those feelings of exhaustion.

“I know it seems counterintuitive. When you’re tired, the last thing you feel like doing is moving,” says Lizzie. “But in the afternoon your body is craving energy, so by getting your body moving and your heart pumping you’ll release feel-good endorphins and improve focus.”

SHORT & SWEET

e good news is, this energising movement doesn’t have to take a lot of time or e ort in order to be e ective. Lizzie says that even two minutes of doing something can help beat fatigue.

“Research shows that micro-movements and small bursts of exercise can have a big impact,” she explains. “A quick walk on the spot or even just standing up and sitting down in your chair 10 times is enough to get the blood pumping.

“Or if you’re at home, turn on your favourite song and have a little dance – it’s amazing what this can do for your energy and your mood.”

For Lizzie, the key to overcoming barriers to movement in the afternoon is to think of the word “energise” rather than “exercise”. e biggest battle in making movement part of your afternoon is mindset, which is why micro-movements are so powerful.

“When you’re feeling exhausted, the idea of exercise feels overwhelming,” she says.”

The trick is to focus on small,

manageable moments of movement, rather than setting ambitious and intimidating movement goals.

“Instead of thinking you need to get out and walk for 30 minutes or an hour, accept that a 10-minute walk or a quick march on the spot is all you need to boost your energy. Something small is always better than nothing, even if it’s just two minutes or 20 seconds.”

Choosing movement instead of a sugary treat or co ee also means you’re more likely to have a good night’s sleep and feel more naturally energetic the next day. Your food, movement and sleep all connect to help you feel better throughout the day.