Do you find yourself nodding off at your desk? To overcome the midday slump, try these easy activities.

While the afternoon slump may be triggered by a lack of or poor quality sleep, it is a natural aspect of our sleep-wake cycle. It is also related to the level of cortisol in our body. This hormone, which helps us respond to stress and other stimuli, is normally greater in the morning and decreases during the day.

There are several 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 active is one of the most efficient methods to keep attentive and on target. Tansy Rodgers, a functional nutritional therapy practitioner and the creator of beU Complete coaching in Lititz, Pennsylvania, believes that the sooner you start, the better.

"The afternoon dip usually occurs between 1 and 3 p.m.," added Rodgers, who advised moving soon after lunch.

Movement at this time of day aids digestion, stabilizes blood sugar, and releases the chemicals adrenaline and norepinephrine, all of which aid in the reduction of tiredness, according to her. "Plus, if someone exercises before they are too exhausted, they are more likely to stick to their commitment and really complete the exercise, rather than using the excuse of being too tired to make the effort."

• This isn't to say you should leave work every afternoon for a high-intensity aerobics class or a 5-mile run, but such activities would surely assist. A brief stroll or little moments of movement throughout the day might suffice as your slump-busting "workout."

• According to Chris Lee, a professional fitness trainer located in Santa Monica, California, most people become tired twice a day: mid- to late morning and mid-afternoon. And that's something his nine-minute workout, HAU 2 FIT, may help with.

Participants in HAU 2 FIT's 9x9 Challenge stand up once per hour throughout the workday, then either move for 90 seconds or execute nine repetitions of a specific activity, such as wall push-ups. "Which motion you perform isn't as crucial as making any movement," he says, "since your metabolism will be fired up all day long and you won't be a victim of sitting too long."

Are you ready to be revitalized? Here are some exercises to help you get rid of those yawns. Try them all to find which one speaks to you the most.

Important: Consult your doctor before beginning any new workout regimen. If you feel any pain, stop immediately.

Stretch

If your schedule is too tight to get to the gym, basic stretches will help keep your blood flowing and give you a boost of energy. You may, for example, conduct desk stretches like foot pumps, arm circles, neck rolls, and sitting spinal twists while on the phone or pounding away at your laptop. And if you have enough room to walk about a little bit – example, to do some lunges – you can do more active stretches that engage your glutes, quads, hamstrings, lower back, and other muscles.

These moves aren't simply fantastic for energizing your day. Stretching maintains our muscles flexible and strong, which helps us maintain our mobility and general health.

Purchase a standing desk or an active workstation.

We've been hearing for a while that sitting is the new smoking, or that it's on par with not getting enough sleep. Translation: Sitting all day is terrible for our overall health as well as our body. Fortunately, there is a simple solution. Purchase and use a standing desk or an active work station, such as a walking desk or cycling desk.

To combat the dangers of sitting, several experts recommend standing at your job for 15 minutes every hour. However, according to studies from the University of Waterloo,

According to Ontario, Canada, you may need to stand for at least 30 minutes to reap the advantages. Any more than that, and you risk overdoing it. Standing at your desk for a few minutes at a time, on the other hand, can help you beat the afternoon slump. A walking or biking desk ups the ante by offering movement and a higher heart rate, both of which are more effective in combatting weariness.

Step outdoors.

There is a plethora of data that shows that going outside is beneficial to our health. To mention a few advantages, even a little excursion into nature may alleviate tension, boost mood, and promote creativity. Furthermore, sunshine increases our serotonin levels, making us feel more energized, peaceful, cheerful, and focused.

So go for a walk around the block, taking in lots of revitalizing, fresh air along the way. Better still, arrange a walking meeting with some of your coworkers. Then, as a group, you can overcome the afternoon slump and finish the day with energy to spare.