Do you find yourself dozing off at your desk?

It's 3 p.m., and you can't seem to quit yawning. Your eyelids may begin to droop, which isn't ideal if you're in a meeting, or your brain may get foggy and hard to focus. The afternoon slump is a moment of diminished attentiveness that most of us have experienced at some point in our lives.

While inadequate or poor quality sleep may contribute to the afternoon slump, it is a natural aspect of our sleep-wake cycle. It's also linked to how much cortisol we have in our bodies. This hormone, which aids in stress response among other things, is normally greater in the morning and decreases during the day.

There are a number of strategies for overcoming the afternoon slump, including eating nutritious foods (no candy bars), drinking plenty of water, listening to music, and even using aromatherapy. However, getting up and moving is one of the most efficient strategies to keep alert and focused. Tansy Rodgers, a functional nutritional therapy practitioner and creator of beU Complete coaching in Lititz, Pennsylvania, agrees that the sooner the better.

"The afternoon dip usually occurs between 1 and 3 p.m.," Rodgers added, advising exercising soon after lunch.

Movement at this time aids digestion, blood sugar stabilization, and the release of the hormones adrenaline and norepinephrine, all of which aid in the reduction of tiredness, according to her. "Plus, if someone exercises before they become too weary, they are more likely to stick to their commitment and complete the exercise rather than using the excuse of being too fatigued to make the effort."

This doesn't mean you have to leave work every day for a high-intensity aerobics class or a 5-mile run, but these activities can assist. A brief stroll or little moments of movement throughout the day might suffice as your slump-busting "workout."

Most individuals become tired twice a day, according to Chris Lee, a certified fitness trainer in Santa Monica, California. The first time is in the mid- to late morning, and the second time is in the middle of the afternoon. And that's something that HAU 2 FIT, a nine-minute workout routine, may help with.

Participants in HAU 2 FIT's 9x9 Challenge stand up once per hour throughout the workday, then move for 90 seconds or do nine repetitions of a specific activity, such as wall push-ups. "It doesn't matter whatever motion you do as long as you move," he continued, "because your metabolism will be fired up all day long and you won't be a casualty of sitting too long."

Simple stretches will help keep your blood flowing and give you a boost of energy if your calendar is jam-packed and you can't go to the gym. Even if you're on the phone or typing away at your laptop, you can do desk stretches like foot pumps, arm circles, neck rolls, and sitting spinal twists. You may also execute more active stretches that engage your glutes, quadriceps, hamstrings, lower back, and other muscles if you're able to move about a little bit — for example, lunges — if you have enough room.

These exercises aren't simply helpful for energizing your afternoon. Stretching helps us maintain our mobility and overall health by keeping our muscles flexible and strong.

For a few years, we've heard that sitting is the new smoking, or that it's on par with not getting enough sleep. Translation: Sitting all day is harmful for our overall health as well as our physical well-being. Fortunately, there is a simple solution. Make sure you utilize a standing desk or an active work station, such as a walking desk or a bike desk.

If you want to lose weight