Move

It may be the last thing you feel like when you’re tired but doing some exercise is the best instant energy giver. Even a 10-minute walk can pep you up, and the benefits increase the more exercise you do. Build up gradually until you reach the recommended two and a half hours a week of moderate intensity, such as cycling or brisk walking.

Try these instant rechargers:

✤ For the relatively unfit: Stand up and march on the spot to 100 counts to get blood flowing.

✤ For the fairly fit: Jog on the spot for 20 seconds, then march for 10. Repeat this eight times.