How to get through 3 o’clockitis… with exercise instead of food!

By David Hawkins, Exercise Specialist and Physiotherapist

It’s 3 o’clock in the afternoon and I’ve hit the wall.  I’ve got a serious case of ‘the noddies,’ and I’ve read the same paragraph of text three times already.  I still have a few hours of work to get through and there is no way I will be able to battle through it without doing something… but here’s my dilemma: I really need a pick-me-up but I’m trying to lose weight, so my usual go-to’s of a sweet chocolate treat or creamy cappuccino aren’t really in my best interest.  Also, I know that if I resort to them, it’s only a matter of time before I start to crash again and I’m once again facing the wall.  This is certainly a vicious cycle I am trying my best to avoid.

The good news: there is another option!  One that aligns well with my goal of losing weight and my need to get through this day as productively as possible.  That one thing, is EXERCISE! Now, keep in mind, it’s mid-afternoon, I’ve already taken my lunch break, I can’t leave the office to go for a walk or hit the gym.  I’m here.  I have very little time.  So what can I do?

Following are 5 exercise or movement-based ideas to help you break through that unseeable mid-afternoon wall:

1. Improve your sitting posture: Your energy is reflected in your posture.  By improving your sitting position: with your back and neck upright and aligned, shoulder-blades pulled back gently and feet resting flat on the floor, your overall energy expenditure will be reduced, your blood flow will be improved, as will be your ability to expand your rib-cage and engage your breathing muscles.  This will help to increase oxygen supply to your brain and body, helping to improve mental clarity and performance.
2. Breathe: Shallow breathing reduces the amount of gaseous exchange that occurs in the lungs, meaning lower oxygen and higher carbon dioxide concentrations in the blood. One consequence of this is fatigue.  Try this: Belly (diaphragmatic)-breathing.  Sit in an upright posture, as described above.   Inhale slowly through your nose for 2-4 seconds, concentrating on breathing deeply into the lower parts of your lungs.  As you do, the lower part of your rib cage should widen, your belly should expand, and your breast-bone (sternum) should rise to the front.  Hold the air in your lungs for 2-4 seconds before slowly exhaling for 2-4 seconds.  Pause for 2-4 seconds after your lungs have emptied, before taking your next breath.  Repeat for 4 breaths, then return to your normal breathing pattern for a further 4 breaths.  Repeat this cycle four times or more to improve blood oxygen concentration, enhance mental clarity and performance and to reduce stress and anxiety.
3. Stand: Not only is standing beneficial in reducing many of the adverse health impacts of prolonged sitting, standing while working has also been shown to help reduce stress and fatigue in workers¹. In addition, standing burns more calories than sitting, helping to add to your total daily energy expenditure, thus contributing to weight loss.   Aim to sit for no longer than 30 minutes at a time and stand as much as possible throughout the day (not the entire day as this can also have a negative impact on your health).  Some ideas to increase your standing are: stand when talking on the phone, use a sit-stand desk, stand-up when using public transport, perform house-hold chores such as washing up, folding clothes and ironing while watching television².
4. Move: If you find afternoon fatigue is setting in, close the door to your office, head to the tea-room, or even bathroom and perform a quick 2-5 minute exercise routine to get the blood pumping.  Any exercise will do, but some of my favourites include: squats, lunges, push-ups, door-frame rows, heel raises, standing hamstring curls (butt-kicks), standing leg raises to the side or back. You’ll feel re-energised and ready to take on the afternoon and whatever it brings.
5. Stretch: As an alternative to the more vigorous exercises described above, a good stretch can be just as rejuvenating, but can also help with those end of day aches and pains attributed to sitting for too long. Some of my favourite stretches include: the standing calf stretch (lunge), standing hamstring stretch (toe-touch with feet on floor or one foot on chair), chest stretch (in the doorway or by actively pulling my arms back and shoulder-blades together), side-stretch (reaching overhead with one arm and bending your back to the side) or simply reaching upwards or rotating your spine in standing.  Move dynamically through each pose or hold for 20-30 seconds for a more lasting effect.  Note: these workplace stretches are performed ‘cold’ (in the absence of a warm-up) and therefore, should only be taken through a comfortable range of motion and never forced.

I hope some or all of these ideas provide you with a healthy and effective alternative to that mid-afternoon pick-me-up.  Please note, if you find you are consistently experiencing the 3-o’clock wall, becoming tired, feeling fatigued or lethargic, you should also consider addressing other potential contributing factors, including diet, hydration and sleep.  Other medical factors can also cause tiredness, fatigue and lethargy.  If symptoms continue, please consult your GP.

References:

¹https://www.developgoodhabits.com/standing-vs-sitting/

²https://www.abc.net.au/health/thepulse/stories/2012/09/24/3596655.htm

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005