Le 06-11-2011 dans La chronique de Martine
Les 7 commandements pour vivre mieux quand on travaille
L’énergie d’entreprendre cela s’entretient
Extrait du site Web md
L’Energie d’entreprendre, un muscle à entretenir
Of course, some of these suggestions might seem obvious. After all, who hasn’t tried to boost energy with a walk or a cup of coffee?
But the point here is not so much which energy-boosting method you try, but that you try it deliberately as a way to revive yourself. Don’t waste a 10-minute break passively. Use it actively.
When taking your 10 minute break, the key is your intention. It’s what makes the difference between another 10 minutes wasted in procrastination and 10 minutes that leave you recharged and ready to face the rest of the day.
Get some sunshine. If you’re toiling beneath artificial light all day, use your 10 minutes to get some sun. First, getting outside can be refreshing. Second, a few minutes of sunlight has concrete benefits. It helps the body produce vitamin D, which is important for good health. Sun exposure also boosts serotonin levels, which can improve mood and help you sleep better at night.
Take the stairs. Going up (and down) stairs for 10 minutes is a great way to get your heart pumping, says Christine Gerbstadt, MD, RD, a spokeswoman for the American Dietetic Association. If you’re in an office building, she recommends trying the stairwell. Because they’re usually deserted — everyone uses the elevator — you might be able to get 10 minutes alone to trot up and down and boost energy.
Have a coffee break. It’s no secret that coffee will perk you up. But David Leopold, MD, recommends espresso specifically. “Brewing espresso extracts all of the coffee flavor and also has the strongest antioxidant properties,” says Leopold, director of Integrative Medical Education at the Scripps Center for Integrative Medicine in San Diego. “It also doesn’t break down the volatile oils, meaning that the espresso is less likely to cause adverse effects like GERD.”
Do a crossword. When you’re feeling burned out, focusing on a different sort of mental task for a few minutes can help boost energy. Get a collection of crossword puzzles and find a difficulty level that you can usually complete in about 10 minutes. Plenty of Web sites have free crosswords, and some newspapers offer cheap monthly subscriptions for online versions of their puzzles.
Stretch yourself. Feeling stiff after sitting at your desk all morning? “Stretching helps fatigued muscles that have been stuck in one position,” says Tanya Edwards, MD, medical director of the Center for Integrative Medicine at the Cleveland Clinic in Ohio. “It may also increase energy by decreasing muscle discomfort.” If you can, sneak off to the break room. But you can also stretch at your desk without attracting too much attention. A few suggestions. Repeatedly sit down in your chair and stand up without holding the arms. Shrug your shoulders up to your ears and hold them for a few seconds. Hug your body, with your right hand on your left shoulder and your left hand on your right shoulder.
Make a smoothie. Beware the smoothie stand: Gerbstadt says that they tend to serve drinks that are packed with sugar. But if you’re at home, take 10 minutes to make yourself one. What’s Gerbstadt’s recipe? 8 ounces of skim milk or soy milk, a bit of fruit, and some crushed ice to thicken it up. She also adds some fiber and a little healthy fat with one or two tablespoons of wheat germ or ground flax seed.
Try guided imagery. To boost energy, take a virtual vacation while sitting at your desk. Close your eyes and breathe deeply. Then imagine a peaceful place. It could be someplace you’ve been before — the beach or the mountains. Try to fill it out with detail. What does it smell like? Is there a breeze blowing on your face? Imagine you’re walking along a path; the farther you go, the more relaxed you get. Once you feel fully relaxed, gradually ease yourself back into the present. Count to three and open your eyes.