Exercise for Afternoon Slump: 3 Quick Energy Boosters
It is 3pm. You have been up since 6 with the kids, done the school run, worked through lunch, and now your eyes are heavy and the biscuit tin is calling. The afternoon slump hits almost every parent I coach. Before you reach for a third coffee, try moving instead. A few minutes of the right exercise for afternoon slump days can wake you up better than caffeine, and you do not even need to change your clothes.
Why the afternoon slump happens
A dip in alertness in the early afternoon is a normal part of the body clock for many people. A few things can make it a lot worse:
- Poor sleep, which is a fact of life with young kids
- A big, carb-heavy lunch or skipping lunch altogether
- Not drinking enough during a busy morning
- Sitting still for hours, especially in a warm room or at a screen
The NHS says regular exercise can make you feel less tired in the long run, and that even a single 15-minute walk can give you an energy boost (see the NHS self-help tips to fight tiredness). The same page advises seeing a GP if tiredness is overwhelming and rest does not help, because there can be an underlying cause. So if you are exhausted all the time, not just at 3pm, please get that checked.
The best exercise for afternoon slump: 3 options
Pick the one that fits your day. All three are designed to leave you more awake, not sweaty and drained.
Option 1: the 5-minute desk reset (no change of clothes)
Do each move for 40 seconds, then move straight to the next.
- March on the spot, swinging your arms
- Squats to your chair
- Desk push-ups, hands on the edge of a sturdy desk
- Standing torso twists
- Calf raises
- Reach up tall, then fold forward and hang loose
- Three slow, deep breaths by an open window
Option 2: the 15-minute brisk walk
Get outside, walk fast enough that you could talk but not sing, and pick a route with a hill if you can. Daylight helps too. If you work from home in Archway, a loop up towards Highgate or along the Parkland Walk is perfect. If you are in an office, walk round the block and take the stairs back up.
Option 3: the 10-minute energy circuit
For when you have a little more time and space, at home or in a quiet corner. Do 30 seconds work, 15 seconds rest, and go through twice.
- Fast feet (quick little steps on the spot)
- Bodyweight squats
- Incline push-ups on a chair or worktop
- Reverse lunges, alternating legs
- Star jumps (easier: step-out jacks with no jumping)
- Standing mountain climbers with knees to hands
- Plank hold
Keep the effort around 6 out of 10. The aim is to switch you on, not to knock you out for the school pick-up.
Small habits that stop the slump coming back
- Move before you hit the wall. A short burst at 2pm can prevent the 3pm crash. Set a reminder.
- Eat a balanced lunch with protein, vegetables and some slow-release carbs, rather than a huge plate of white pasta or nothing at all.
- Drink water through the morning, not just coffee.
- Get daylight early in the day, even on the school run.
- Protect your sleep where you can. It is the biggest factor of all.
For more ideas, my post on how to get more energy as a tired parent covers food, sleep and routines. If you have a proper break, try my lunch break workout. And for tiny bursts of movement scattered through the day, read about exercise snacks for busy parents.
What I see in my classes
Parents often tell me they nearly did not come to class because they felt too tired. Then they leave with more energy than they arrived with. It sounds backwards, but it happens nearly every week. Regular training over a few weeks tends to make those afternoon dips less severe too, especially when it is paired with better sleep and food.
That is the idea behind SYP Recharge, my energy and focus class. It is built to leave you feeling switched on and clear-headed rather than flattened, with mobility, moderate circuits and a calm finish.
FAQs
What is the best exercise for an energy boost?
A brisk walk, ideally outside, is one of the simplest. Short circuits of squats, lunges and push-ups also work well. Keep the effort moderate so you finish feeling fresher, not drained.
Why do I get so tired in the afternoon?
A natural dip in the body clock, poor sleep, a heavy lunch, dehydration and long periods of sitting all play a part. If you are tired all the time, see your GP.
Is it better to nap or exercise when tired?
If you are short on sleep, a short nap of 10 to 20 minutes can help. If you mainly feel sluggish from sitting, a few minutes of movement often works better and will not affect your sleep that night.
Does exercise give you more energy?
For most people, yes. The NHS says regular exercise makes you feel less tired in the long run, and even one short walk can give a quick boost.
Book your first class
SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, with a maximum of 10 people and options for every fitness level. Each class is £15, and the timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live or work up the hill, find out more about my personal training in Highgate.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
