I work 9-6 in a software company. There's not much physical movement in office. I experience fatigue on reaching home. What can I do on weekends and even weekdays so that I don't feel tired after coming home from office?
Good breathing exercises keeps your lympha in motion and is good for cleaning and detoxing as well as making you in a better calmer state. When the fluid is in motion the body is too.
Exercise in between every other 15 minutes is super important. If you can, try work while standing. Do some stretching, 3x10 squats and get your body moving. I always work out directly after work, that makes me more alert and not that tired, I know it's difficult to push me go to the gym but do a workout that's fun, crossfit? Do some strength training and some cardio afterwards for 15 minutes and enjoy a good meal after that.
I'd also say that nutrition could be an 80% factor, avoid sugar in the morning, what do you eat for breakfast for example? Eat eggs, yoghurt, seeds (I do pumpkin+sunflower seeds), oats and good stuff. Avoid juice (sugar) and processed stuff. Lunch, eat a lean lunch that's not that huge and you'll get food coma, I eat salad, light protein and light grains (quinoa, brown rice, pasta). Maybe do a mozzarella salad or so. Pizza, burger and fatty stuff...avoid. Try eat as natural as possible. Have some nuts as a snack and drink a coffee after work and go to the gym :)
Nutrition is So important here! PM me if you want and I'll help ya! Cheers!
I do software as apart of my job, and I drink tea, coffee, eat icecream as an antidepressant, have warm baths with sea salt, go for a walk every day and 1-4 fishing per year, you need a medical examination, if you feel really bad to treat progressing diseases, you need clean oxygen, comfortable sleep and clean water and food to restore yourself