(More On Energy Management Cont. 2)

More Details on the Body Dimension

The body is
"...harnessing the body's ultradian rhythm by taking regular intermittent breaks stores physical energy.....ultradian rhythm refers to 90-120-minute cycles during which our bodies slowly move from a high energy state into a psychological trough. Toward the end of each cycle, the body begins to crave a period of recovery. The signals include physical restlessness, yawning, hunger and difficulty concentrating..."
Tony Schwartz et al, 2007

If you ignore these signals, your performance decreases. However, better performance can occur if you take intermittent breaks for renewal.

"...the length of the renewal is less important than the quality. It is possible to get a great deal of recovery in a short time - as little as several minutes - if it involves a ritual that a llows you to disengage from work and truly change channels..."
Tony Schwartz et al, 2007

Some examples include listening to music, walking up and down stairs, talking to somebody on a non-work topic, etc.
"...breaks are countercultural in most organisations and counterintuitive for many high achievers, their value is multifaceted..."
Tony Schwartz et al, 2007

In addition to the exercise, walking can give a mental and emotional breather; can become the time you get your most creative ideas as it allows
"...the dominant left hemisphere of the brain to give way to the right hemisphere with its greater capacity to see the big picture and make imaginative leaps..."
Tony Schwartz et al, 2007

Some important components of managing physical energy

    a) sleep (it is important for replenishing energy, ie
"...Employees experiencing sleep problems at night report lower levels of energy the next day......employees experiencing high-quality sleep at night reported a higher level of energy the next day.....24 hours without sleep or a week of sleeping 4-5 per night  indicates cognitive impairment equivalent to 'being drunk'. Sleep deprivation causes low cognitive and social processing, problems with memory and difficulty in concentrating......sleep experts suggest that individuals should get 7 to 8 hours of sleep and go to bed and get up at the same time each day..."
Gretchen M Spreitzer et al, 2011)
(for more details, see elsewhere in the Knowledge Base)

         b) nutrition (it is recommended
"...for maximum energy throughout the day individuals should eat breakfast and 5 to 6 smaller meals to speed up their metabolism......eat a balanced diet (fat, proteins and carbohydrates from all food groups) and reduce empty calories such as sugary snacks and soda......individuals should moderate caffeine input and sip water throughout the day..."
Gretchen M Spreitzer et al, 2011)

        c) exercise (need to be active to reduce the likelihood of obesity and its associated health problems; also it improves concentration and cognitive performance, ie
"...exercise to get the heart beating intensely 3 to 4 times a week for 20 to 30 minutes, engage in strength training at least once a week, take the stairs, and get outside and go for a walk..."
Gretchen M Spreitzer et al, 2011