Caught yawning again in the afternoon at your desk? Having a hard time focussing on your work? You’ve been getting tired most days and your work production is down. You’re fidgety and need to give your head a shake just to stay awake. The solution to boost your energy and solve your extreme fatigue might be as simple as standing and moving more throughout the day.
In a previous article, I wrote about how standing and moving at work helps make your body and brain stronger. This may help solve some or all of your low back pain and neck pain. I also mentioned in that article that standing and moving at work can help increase your alertness, brain function, and work production. There has been some recent studies backing these claims up.
A recent study shows that replacing sitting with 5 hours of standing and light-intensity walking improves blood sugar control. (1) When you’re blood sugars rise and fall too much so does your energy levels. This can result in extreme fatigue.
Replacing sitting with 5 hours of standing and light-intensity walking improves blood sugar control…this can help boost your energy and solve extreme fatigue.
The study also suggested that one bout of exercise can not make up for the negative effects of sitting.
Other recent studies suggest that regular movement can help improve your moods, your energy levels, and your ability to focus. (2, 3, 4, 5, 6, 7)
Break up your sitting with Activity Breaks
Activity Breaks would include the following:
- working at a standing desk or treadmill desk
- taking a walk outside during your lunch hour
- taking the stairs instead of the elevator
- having stand-up meetings or meeting while you go for a walk
These activity breaks are not a replacement for formal physical activity, but should be incorporated into your daily work routine. Formal physical activity recommendations are as follows:
- 150 minutes of moderate-intensity activity per week (like jogging, yoga, or dancing); or,
- 75 minutes of vigorous-intensity activity per week (like running, Zumba, or playing sports); or,
- 30 minutes of highest-intensity exercise per week (like sprinting, jumping rope, or resistance training)
If you do get a standing desk here are some other recommendations:
- Make sure you get an anti-fatigue mat with it.
- Wear good flat shoes or in your socks.
- People with flat arches should be wearing custom foot orthotics as flat arches create extra stress on the feet, knees, and low back.
- If you have a significant shorter leg length (due to a bone length difference) you will likely have a tilted pelvis (one hip lower or higher than the other). If you stand for long periods of time with a tilted pelvis this will create more stress on the knees and lower back. So you likely need a heel lift that fits into your shoe. You will need to get that assessed by someone who knows a lot about posture like a chiropractor.
Regular Chiropractic care: movement and proper posture
Movement and posture are directly tied into regular chiropractic care. Adjustments improve the mobility and alignment of your spine helping your brain work better. This can help boost your energy levels as well. Make sure you get a thorough assessment of your posture and spinal alignment by a chiropractor. Just like your dental check-ups, make regular spinal and nerve check-ups a habit.
Summary
Moving and standing throughout your day has many benefits. If you suffer with extreme fatigue or chronic fatigue I would recommend you start moving and standing throughout the day more often.
Now I’d like to hear from you. Do you use a standing or treadmill desk? Do you find moving and standing throughout the day has helped with your energy levels?
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