6 Fast, Natural Ways to Boost Energy at Work

If your job requires sitting in front of a screen most of the day, energy slumps are inevitable. The longer you stay in one position, the easier it is for your mind and body to progressively become less alert.

But there are simple ways to boost your energy naturally and quickly.

1. Build in short workout bursts

Once an hour, take a brief break to do 25 sit ups, 50 jumping jacks or 10 pushups. Any exercise will do — just get your blood pumping and get your heart rate up for a few minutes. These energy spikes will help keep you alert even after you sit down, and you’ll squeeze in a little strength training or cardio while you work.

2. Spice up meals

It’s easy to fill up on bread (sandwiches) or other carbs (pasta, pizza, bagels) during the day. While those foods can give you a quick infusion of energy, they may leave you feeling weighed down soon after. If you like spicy food, add a dash of hot sauce to your morning or midday meal. Foods made from chili peppers contain capsaicin, a component that shrinks blood vessels in your sinuses, which can cause your nose to run and also clear your airways. The spicy jolt to your system will help wake your body up — just know your limits; too much heat can cause acid reflux.

3. Put on peppermint

For some people, just the smell of peppermint livens up the senses and stimulates the brain. A few dabs of the refreshing essential oil on your wrists may increase oxygen flow to the brain and help you gain clearer focus.

4. Drink something hot or cold

Caffeine-laden beverages aren’t the only drinks that can give you a pick-me-up.

Sip on a hot herbal tea for an all-natural energy boost.
Try a sugar-free carbonated water for a fizzy stimulant.
Add citrus to your water to stimulate your sense of smell.
Ice down your drink, or even partially freeze it — your body will have to work a little harder to bring the liquid up to body temperature, which can jumpstart your system.

5. Take a shot of cider

Apple cider vinegar has been proven to have health benefits including everything from digestion to inflammation, and many people swear by it for a quick jolt of energy too. Mix a little of the tart vinegar with water and honey and drink it down quickly to clear your head and wake up your system.

6. Get some sun

Go outside. It’s one of the simplest and most effective ways to reset. Take a 10-minute break and go for a walk outside or simply sit on a bench in the sun. Leave your cellphone inside and try to relax. By just being outside, you’ll give your mind a moment to refresh and your body a dose of vitamin D, which can help brighten your mood and boost your energy.

For 11 more natural ways to boost energy, click here.

Ashley Brantley

Ashley Brantley has been writing about food, culture and health for more than a decade, and has lived in three of Tennessee’s four major cities (Memphis, Nashville and Knoxville).