1 Have a pre-workout espresso
Drinking coffee in the hour before you work out reduces post-exercise fatigue by 60 per cent, say American researchers. Caffeine releases body fats into the bloodstream during activity and as these get used up before the carbs, the carbs are reserved for later, so you have more energy over a longer time.
2 Stay loose
Tight hamstrings, glutes and traps (legs, bum and shoulders) will make performing the simplest tasks, such as walking or lifting, more energy-consuming according to chartered physiotherapist Tim Allardyce of the ALO Clinic in London (www.aloclinic.com). At the office, make sure you get up and stretch for at least a minute every hour, as sitting in the same position all day tires muscles and saps energy.
3 Get some flower power
Research at Washington State University showed that workers with plants on their desks felt 10 per cent more attentive in just one day.
4 Swap vodka for Shochu
It’s the alcoholic drink of choice for the health-conscious Japanese. It’s low in calories and scientists believe it produces enzymes that break down blood clots, reducing the risk of heart attacks and strokes. It’s infused with health-promoting fruits, herbs and spices and apparently doesn’t give you energy-sapping hangovers. It’s available from the Shochu Lounge in London and all good Asian supermarkets.
5 Let the music take control
Listening to your favourite tunes while you work can give you an energy boost, and loud music is one of the most effective tools for relieving stress and fighting fatigue, according to Athletic Insight, the online journal of sport psychology. Some researchers suggest that singing can make you feel more sparky as it makes you breathe more deeply. Best save it for the shower though, as that way you’ll both release extra endorphins and avoid airing your tone-deafness publicly.
6 Try Yerba Mate
South America’s favourite herbal drink is known to help sustain energy levels and reduce fatigue. It’s made from a natural leaf containing carotene, vitamins A, C, E and B complex, magnesium, calcium and iron and is available from amservicesinternational.co.uk.
7 Take some ‘me time’
Designate yourself several hours of ‘sacred time’, spread across the week, for relaxing activities such as gardening, fishing or meditation so that your brain can recharge itself. Psychologist Felix Economakis of the Heath clinic in London (www.heath-psych.co.uk) says this will make your grey matter work more efficiently when you’re carrying out normal tasks.
8 Eat eggs for breakfast
According to the American Heart Association, eggs are the best source of energy-boosting protein. They’re low in sugar, unlike many breakfast cereals, and high in protein, so they’ll satisfy your appetite and release energy gradually throughout the day.
9 Eat oily fish
There’s stacks of evidence that eating herring, mackerel and salmon improves your brain power, combats stress and generally makes you feel good. If you’re still not convinced, bear in mind that Florence Reeves – who was England’s oldest woman until her death in August 2005 at the age of 111 – ate lots of pickled herring and was active into her final years.
10 Sort out your sleep
Britons average only six hours 53 minutes’ sleep a night, according to a Mintel survey, and this amount will leave you exhausted. It’s estimated that three million adults never get a good night’s sleep, but sleeping enables your body to repair, restore and rejuvenate so make sure you’re getting between seven and a half and eight hours.
11 Launch an assault on your senses
Aromas are energising, so sniff some strong scents such as juniper oil, lemon balm or peppermint. Liven up your taste buds with spicy food containing chilli to kick-start your metabolism and stimulate the use of stored fat as energy.
12 Stay hydrated
Having insufficient water in your body causes a reduction in blood volume, which means that less oxygen gets to your working muscles and you’ll get tired more quickly. You should drink around two litres a day.
By lending someone a hand you'll not only make them happy but you'll get a rush of endorphins that could lasts for hours.
14 Clear out your sinuses
Men with chronic fatigue are up to nine times more likely to suffer from sinus problems than those who have no problem breathing. Visit your doctor for advice, as simple allergy medication may solve the problem.
15 Smarten up your space
The better organised your environment is, the more mental and physical energy you can devote to other things. Make sure you work at the right temperature because if your room is too hot or too cold, you can end up feeling tired and sluggish.
16 Get some light
If you're in a poorly lit office, give yourself a break - we become more alert when our brains are triggered by short-wavelength blue light in sunlight.
17 Sit up straight
Always remember that a good posture is one that allows your body to support itself with a minimum of effort. Slumping over your desk for nine hours will quickly tire out your muscles and leave you feeling run down.
18 Bulk up your diet
Research from Cardiff University found that men with low-fibre diets are more prone to fatigue than men with higher-fibre diets. Wholegrain foods such as brown rice, rolled oats and wholemeal bread are also great for warding off energy spikes and the slumps that follow them.
19 Split up huge tasks
Nothing saps your energy faster than being daunted by the size of a big project. To overcome this, split the task up into manageable pieces and tackle one piece at a time, with breaks in between.
20 Have lots of sex
In a ten-year study of 900 men in the UK, those who had sex the most often also had the best physical health and overall energy reserves.
Get the Coach Newsletter
Sign up for workout ideas, training advice, reviews of the latest gear and more.
Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.