3 Ways to Boost Your Energy at Work

Do you feel like you’re dragging at the end of your work day (or in the middle of it)? Fatigue in the workplace decreases your productivity and effectiveness in your job duties. Depending on your work, you can also place yourself and others at physical risk of injury if you are tired and your ability to react is compromised.

Here are some tips that you can use to boost your energy at work so not only do you get your job done, but you are more likely to feel good about the job you are doing:


Getting your body moving helps to balance out the stagnation in your body caused by sitting at a desk or in meetings all day long.

Walk for 15 minutes/day, everyday.

  • Start off your morning with a walk before work.
  • Spend part of your lunch hour walking around instead of sitting for even more time.
  • Or end your work day with a brisk walk to shake off your work stress before heading home for the evening.

Stretch your body at your desk at least every 2 hours.

  • Sitting in your chair, bend at your waist and lay your chest on your thighs to stretch out your lower back.
  • Carefully, do a back bend over your desk chair or just lean back into the chair and stretch your arms above your head.
  • Roll your shoulders back and around a few times.
  • Do the same for your wrists/hands and carefully roll your head around to loosen up any neck stiffness.


Your body needs the right foods and at the right times to maintain it’s energy throughout the day.

  • Eat a good breakfast with lots of protein (eggs are great) to start off your day right.
  • Bring healthy snacks for late morning and late afternoon to help keep your metabolism going. A small bag of dried fruits and nuts will help prevent energy crashes and helps prevents overeating at meal time.
  • Drink lots of water throughout the day. Water helps flush out toxins which can be fatiguing you and is a great no-calorie drink to keep your energy levels up. It can also provide bathroom breaks for you if you are new to staying hydrated which will help you MOVE WELL too.


Your brain needs oxygen to keep you feeling alert and when you are stressing out at work, that “fight-or-flight reaction” shuts your breathing down.

As often as you can think of it, do some deep breathing to combat your stress and boost your energy.

  • Breathe in through your nose to the count of four.
  • Hold your breathe for a second or two at the top of the inhale.
  • Breathe out through mouth to the count of four.
  • Again, hold your breath at the bottom of the exhale for a second or two before repeating the next cycle.
  • Do this breathing sequence four times.

Your work day doesn’t have to be a drudgery that you have to endure just to get a paycheck. It really can be a productive, exciting and enjoyable experience if you keep your energy up. Implement a few of these tips and see how your day changes into a better one.

About the Author

Dr. Jay Warren has been a prenatal and pediatric chiropractor for 17 years. He is also the Wellness Care Coordinator at the CAP Wellness Center in San Diego, CA where 90% of his practice is pregnant or postpartum women and babies under one year old. Dr. Jay is a proud member of the ICPA and APPPAH (the Association or Pre and Perinatal Psychology and Health) and the host of the podcast “Healthy Births, Happy Babies” in iTunes. His online program, “Connecting with Baby” guides pregnant women through processes to strengthen maternal bonding for a happier pregnancy, gentler birth and easier post-partum experience. Dr. Jay is also the proud father of his 3 year old son, Niko who keeps him very busy (and happy) outside of the office.