7 tips for more energy in the workday
The dark season has arrived and the shorter days can be felt in many people’s energy levels and moods. We feel more tired and our ability to concentrate probably decreases a little too. This can be hard on motivation and job satisfaction.
But there IS help to be found – and quite easily.
We have gathered 7 great tips to get more energy and boost energy and job satisfaction.
If you just implement a few of them in your habits, there’s a good chance you’ll notice the difference pretty quickly.
1. exercise and movement during working hours.
Exercise during working hours provides an energy boost… and we’re not talking about actual “exercise”. Just a few minutes of active movement involving the major muscle groups has a huge effect on mental and physical energy. Blood rushes and oxygenates the body and brain… and some of the restorative hormones (especially adrenaline) are released. Our scientific project “4 minutes a day” has shown the health benefits (both psychological and physiological) of just 240 seconds! of exercise during the day.
2. Diet and nutrition at work.
Eat more fiber. Preferably first thing in the morning. It stabilizes blood sugar levels and provides longer-lasting energy. Cut down on sugar… it often has the opposite effect on energy levels after a short time, so unless you’re facing a performance that requires extra physical energy in a short time, avoid sugar. And remember to get fruit and vegetables from the workplace health scheme if possible.
Vitamin C and B2 contribute to a stable metabolism and better energy levels. It is also important to be aware of iron levels, which are all too often too low… supplements can be a solution.
3. Fluid intake is important for a good working day.
The body consists of up to 70% water, while the brain consists of 85% water. Drink about 2 liters of fluid per day – preferably water. That’s about 8 glasses throughout the day. And more if you move a lot or exercise! Research has shown that a fluid loss of just 1.36% negatively affects mood, concentration and headache frequency by over 20%!
4. Get fresh air during the working day.
We are designed to be outdoors. And no matter how good you think your indoor environment is, fresh air is necessary for good health and energy levels. The lungs detect the fresh breath and kick-start a series of physiological responses that boost brain recovery and improve mood. Go outside during your lunch break – or ride your bike to work if possible.
5. Breathing techniques at work.
The “healing breath” can help the brain and body cells rebuild themselves. If you manage to sit calmly and upright with plenty of room for your lungs, so you can breathe slowly, calmly and deeply all the way “down into your stomach” and exhale slowly through your mouth… then you help the O2/CO2 balance to restore itself etc. A few minutes of breathing training every day can make a big difference to your mental and physical well-being.
6. Natural light energizes the workplace.
The human body needs natural light to function. When the eye detects daylight, the body’s secretion of melatonin, the hormone that makes us tired, is reset. Artificial light doesn’t have the same effect, so during the dark season it’s important to take the opportunity to get out in the light (even if it’s gray) and get a boost, and it also helps you sleep better at night when you’ve had enough light during the day. However, the blue light from tablets, screens and smartphones confuses the brain – which means that using them too close to bedtime can disrupt sleep and negatively affect energy. There are special light therapy bulbs that can be installed at your workplace to help.
7. Sleep for a better workday.
Try to keep regular bedtimes. This means getting up and going to bed at the same time every day, as far as possible. Don’t disturb the body’s rhythm too much, it destroys the brain’s ability to regulate energy. And again, stay away from screen time in the last hour before bedtime. Breathing techniques to better fall asleep are also effective.
Our health consultants at Humanic Movement are happy to visit your company and give a workshop for a healthier, more fun and energized workday, or create an online exercise program with you to get your office exercise going, we are huge nerds when it comes to workplace health.
But with the 7 habits above, you’re well on your way.
You can also start in January by signing up for our “January Challenge”, which is an online program throughout January where we give you an energy boost for 5-15 minutes EVERY DAY.
Pleasecontact us if you want to know more about this.
We’re rooting for you out there – give the energy boost a shot – we promise it works and it’s contagious!
Guide: free team building tips and tricks
What should you consider when organizing your team building event?
Guide: Suggestions for team building in Copenhagen
Copenhagen offers a wealth of opportunities for a great team building experience for both large and small groups. Humanic has gathered some inspiration.
Guide: Christmas party activities and entertainment
The company Christmas party needs to be spiced up with activities and entertainment. Here are some tips!
Guide: outdoor cooking in Copenhagen
Cooking and cooking outdoors is a fun team building activity that everyone can participate in. And the catering is taken care of at the same time as the team activity.
Exercise during working hours increases well-being
Humanic works with restaurants that can also adapt to accommodate your company party. Both for larger groups and smaller teams.
Christmas party activities
The company party gets better with active elements. We organize party activities that are adapted to your summer party and Christmas party.
Create a successful kick-off seminar
The kick-off seminar should be active and engaging.
Get the most out of your employee day investment with these reminders.
Tips for free team building before your Christmas party
Humanic Group works actively to strengthen job satisfaction, health and well-being in Denmark’s workplaces. We have gathered 7 tips to bring more energy into the workday.
Guide: Get employee wellbeing on the agenda in 2024
Tips to boost well-being in the workplace.
Guide: Why team building is valuable!
A team building event is a valuable investment in your team day.
Guide: Understanding your DiSC profile
Are you or your team considering taking the DiSC profile test? In this guide, we describe what a DiSC profile test actually is and how it can benefit your team.
Guide: Get your company summer party under control
We help you plan your company’s summer party
Teambuilding in Copenhagen
Indoor and Outdoor teambuilding in Copenhagen.
We have a wide range of team activities and team development workshops for employee days in Copenhagen.
We have locations and venues for both conferences and company parties – and are happy to come to you if you already have a location in place.
All concepts can be customized in number of people and duration according to your needs.
Health Day for your business
Boost motivation, health & well-being with a health day or health week
Teambuilding in Aarhus
Indoor and Outdoor teambuilding in Aarhus
We have a wide range of team activities and team development workshops for employee days in the City of Smiles, Aarhus.
We can help with locations and venues for both conferences and company parties – and we can also come to you if you already have a location in place.
All concepts can be customized in number of people and duration according to your needs.
Teambuilding in Malmö and southern Sweden
Team building and company outings in Malmö and southern Sweden.
Humanic Group has a wide range of team activities and team development workshops for employee days in Malmö and southern Sweden.
We can help with locations and venues for both the conference and the company party – and are happy to come to you if you already have a location in Sweden in place.
All concepts can be customized in number of people and duration according to your needs.
Guide: 4 easy exercises to make your workday more efficient
Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.
Teambuilding and company parties on Funen
Indoor and outdoor team building and company parties on Funen.
We have a wide range of team activities and team development workshops for your company day on Funen.
We have locations and venues available for both conferences and company parties – and are happy to come to you if you already have a location in place.
All concepts can be customized in number of people and duration according to your needs.
Teambuilding in Odense
Indoor and outdoor teambuilding in Odense.
Large selection of teambuilding activities and team development workshops for your employee day in HC Andersen’s hometown.
We can help with locations and venues for both conferences and company parties – and we can also come to you if you already have a location in place.
All our concepts can be customized in number of people and duration according to your needs.
Teambuilding in Aalborg and North Jutland
Indoor and Outdoor teambuilding in Aalborg and North Jutland
Denmark’s largest selection of team activities and team workshops for employee days and staff trips in and around Paris in the North.
We can help with locations and venues for both conferences and company parties – and we can also come to you if you already have a location in place.
All concepts can be customized in number of people and duration according to your needs.
Indoor teambuilding that creates energy
Indoor team building can be arranged in many different settings and venues.
We have extensive experience in creating team activities and team development for both meeting rooms and office spaces. We can also help with locations and venues and are happy to come to you if you already have a location in place.
All our concepts can be customized in number of people and duration according to your needs.
Cooking together as team building
Use cooking as team building.
We have gastronomic teambuilding activities for both indoor chef battles or outdoor nature experiences.
We can help with locations and venues – and are happy to come to you if you already have a location in place.
Can also be combined with team development courses and workshops.
Teambuilding and corporate events Amager
Indoor and Outdoor teambuilding on Amager.
We have a large selection of team activities and team development workshops for employee days all over the island.
We can help with locations and venues for both conferences and company parties – and are also happy to come to you if you already have a location in place.
All concepts can be customized in number of people and duration according to your needs.
Teambuilding and Company Day in Silkeborg
Indoor and outdoor teambuilding near Silkeborg.
We have a large selection of team activities and team development workshops for employee days in Central Jutland.
We can help with locations and venues for both conferences and company parties – and we can also come to you if you already have a location in place.
All concepts can be customized in number of people and duration according to your needs.
Host a company Christmas party in Copenhagen
The perfect company Christmas party for you and your colleagues in Copenhagen.
Teambuilding in Esbjerg and the surrounding area
Team activities and teambuilding workshops indoors and outdoors for employee days in Esbjerg.
We have a wide selection for those looking for either team courses or team building and are happy to help with locations and venues for both conferences and company parties.
In addition, we are always happy to come to you if you already have a location in place.
All concepts can be tailored and customized in number of people and duration according to your needs.
Teambuilding in Herning
Team activities and teambuilding workshops indoors and outdoors for employee days in Esbjerg.
We have a wide selection for those looking for either team courses or team building and are happy to help with locations and venues for both conferences and company parties.
In addition, we are always happy to come to you if you already have a location in place.
All concepts can be tailored and customized in number of people and duration according to your needs.
Denmark’s Mental Health Day
Get financial support to cultivate well-being and mental health in the workplace.
Denmark’s Mental Health Day supports and celebrates companies that focus on psychological safety and job satisfaction.
Humanic Group has several workshops and teambuilding opportunities for the purpose and we are happy to help you with the day.
What is Humanic Group?
Humanic Group works actively to strengthen well-being, job satisfaction and well-being in Denmark’s workplaces. We do this because these are the main ingredients of any strong organization – and it shows on the bottom line!
For us, team building, health & fitness, employee and leadership development are key.
Since 2005, we have worked to make Danes’ working lives more fun, healthier and smarter.
We call it “Active Work Life Joy” because we believe that the best development and learning – professional or social – happens when we actively interact with each other and with the material.
Three departments – one common focus.
We want to be the best at what we do. That’s why Humanic Group consists of 3 specialized units that work closely together to strengthen our customers’ work life well-being:
Humanic Events – delivers the bonding, fun and community building through e.g. Teambuilding, Company Parties and Corporate Events.
Humanic Consult – offers courses and workshops for employee development and leadership development.
Humanic Movement – is responsible for workplace health and provides corporate training, health checks, health courses and online corporate exercise.