Energy instead of exhaustion: how intermittent fasting and exercise can revitalise you in the office
Deadlines, meetings and screen time often make us forget one thing: Our bodies are not made for sitting. It is designed for movement. And our digestion and energy levels also benefit from conscious rhythms - especially intermittent fasting.
Anyone who knows the feeling of slipping tiredly into an afternoon slump after their lunch break will find the combination of exercise and fasting an amazingly effective solution - even (and especially) in everyday office life.
What is intermittent fasting - and why does it work?
Intermittent fasting (also known as "intermittent fasting") means giving your body regular longer breaks from eating. Two of the most common methods:
- 16:8 method: 16 hours fasting, 8 hours eating window
- 18:6 method: 18 hours fasting, 6 hours eating window
During the fasting phase, the body switches to "repair and cleansing mode":
- Autophagy - old, damaged cells are recycled
- Fat burning increases as no new energy is supplied
- Concentration & clarity increase as insulin levels and blood sugar remain more stable
The result: Fewer cravings, better energy distribution throughout the day - and more focus at work.
See also the intermittent fasting video by the Nutrition Docs on YouTube here
Exercise - the underestimated game changer in the office
Anyone who sits for 8+ hours a day is at increased long-term risk of:
- Back pain
- Tension
- Metabolic disorders
- Concentration problems
- Cardiovascular diseases
A simple but often underestimated lever can help here: regular exercise in everyday life.
Even short periods of activity - e.g. 3-5 minutes every 60 minutes - improve:
- Blood circulation and oxygen supply to the brain
- Posture and muscle tone
- Metabolic activity
- Stress reduction and mood
Height-adjustable desks: small change, big effect
A height-adjustable desk is a particularly effective tool in everyday office life. It allows you to switch dynamically between sitting and standing without having to leave your desk.
Advantages at a glance:
- Reduces back pain and tension
- Promotes active posture changes and micro-movements
- Increases concentration and mental alertness
- Burns more calories than continuous sitting
- Prevents long-term postural damage and chronic complaints
It's the combination that does it: Exercise + fasting + ergonomics
If you combine intermittent fasting with more exercise and ergonomic working, you benefit on several levels:
- More energy & performance
- Improved body composition (fat loss, muscle activation)
- Less pain & discomfort due to postural damage
- Clearer head & better decision-making ability
Conclusion: small changes, big effect
- Start with 16:8 or 18:6 fasting rhythms, adapted to your everyday life
- Move regularly - in the office, at home or on the move
- Use height-adjustable desks to give your body what it needs: Dynamics, activity, balance
If you want to stay healthy, alert and productive in the long term, you don't have to overexert yourself - just consciously manage it.
Your body will thank you for it. And so will your head.
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