Get moving during the workday to boost creativity, productivity, and physical health.
You know the feeling. You and the rest of your team have been chained to your desks to finish a big project. And you’re starting to hurt. Maybe one of your legs has fallen asleep. Or perhaps your back is beginning to ache. Factor in the lethargy that develops when you sit for long periods of time, plus the monotony of staring at a screen for hours on end, and you’ve got a recipe for lost productivity. The good news is, turning the tables may be as simple as adding a little movement to your day.
You don’t have to hit the gym for hours to reap the benefits of making exercise part of your regular routine. Short 20-minute workouts before breakfast or during lunch a few days each week may help enhance job performance and decrease your likelihood of staying home sick.
Three Exercises to Try at the Office
Sure, it would be great to take a walk or practice yoga before work, during your midday break, or after you have wrapped up office hours, but juggling multiple deadlines and employees can make that seem impossible.
Instead, aim to incorporate physical activity into your schedule by taking a quick break every hour to try these three of many office exercises that you can do at or near your desk:
- Climb the stairs. Does your workplace have multiple levels? If so, walk up and down stairs for a few minutes to tone your glutes, hamstrings, and quadriceps. Don’t have stairs? Try lunges instead.
- Practice push-ups. If your office has a kitchen with a counter, you have all of the equipment you need to increase muscle strength in the arms. Stand in front of the counter with feet hips distance apart about a foot away from the counter. Rest hands on the counter, shoulders width apart, and complete 10 rounds of standing push-ups, keeping the elbows close to the ribcage to target the triceps.
- Twist your torso. A simple spinal twist can open up the shoulders, tone the abdominal muscles, and enhance flexibility of the spine. From a seated position, begin to rotate the torso toward the left from the lower part of the spine, twisting gradually all the way up the body until you are looking over the left shoulder. Hold for five breaths, and then unwind. Repeat on the other side.