Ever feel as if you’re glued to your chair the moment you sit down? Perhaps, it’s because you know for the next 8+ hours, you’re answering emails, sending a few follow-ups, or working on reports. The work eventually feels monotonous and you may also feel that your stress levels are increasing. Many people working in offices like us may experience this.
Back in January, our team formed an initiative to stay healthy at work to tackle high-stress levels, low-energy, and boredom. We want to share with you our favorite exercises and tips to stay active, decrease stress-levels, help make your workday more enjoyable, and motivate you to really Carpe Diem (Seize the Day)!
Firstly, it’s important to understand a few key benefits of exercising. Exercising throughout your workday can boost your dopamine levels, a neurotransmitter that’s responsible for feelings of pleasure and happiness. And why is this significant? It can lead to the following results:
–Decreased stress levels, to time-manage better and meet deadlines
–Instant confidence boost, to make that pitch you’ve been working hard on
–Feel energized, to jumpstart your motivation
–Reduced anxiety, to meditate yourself
Please note that the following tips and exercises won’t exactly prepare you for an upcoming 5k marathon, but they can create a more active and healthier lifestyle at work.
Like Chinese philosopher Lao Tzu puts, “Every journey begins with a single step”, adopting an active lifestyle doesn’t happen overnight. So, let’s begin by taking small steps first with some tips you can easily follow.
Parking Farther
Picking a parking spot farther from the elevators or stairs will help you reach your “10,000 steps a day” goal on your Apple Watch. It’s a guarantee these parking spots are always available, so you don’t need to spend more time searching for one. Plus, after sitting for a full workday, you may be sitting again as you’re heading home during rush hours in your car. It’s great to walk farther to your car to warm up your legs and take a break from sitting so long.
Taking the Elevator and the Stairs
You’ve probably heard of the suggestion to take the stairs instead of the elevators. But for those of us where our office is several floors high, taking the stairs to the 11th floor where our office is located at seems a bit excessive. To modify this, we recommend taking the elevator and getting off two floors before your destination. And for the remainder, take the stairs. In our case, we would get off on the 9th floor and take the stairs to the 11th floor. If you’re feeling ambitious, you can adjust this tip so each week you’re challenging yourself to take more steps.
Picking Up Your Lunch
If weather and time permits, picking up your lunch versus ordering on Postmates is another opportunity to get your body moving and give your eyes a break from looking at a computer. From Time Magazine, exposure to sunlight help elevate our moods by increasing serotonin levels and give feelings of satisfaction and calmness. We understand there are busy days where it’s impractical to step out and grab lunch, so we suggest designating at least one day of the week. And it is a chance to give you something to be excited about other than 5 pm on Fridays.
“Every journey begins with a single step.” – Lao Tzu
When you’ve returned to the office via elevator and stairs combo, try out some of our office’s favorite exercises for your journey a healthier lifestyle.
Silent Glute & Ab Squeezes
Squeezing your glutes and abs help strengthen and tone those areas. To target your glutes, squeeze your buttocks and hold for 10 seconds while breathing normally. Repeat for 12-15 reps. You can do the same for the ab squeeze. Hollow and tighten your stomach. Hold for 10 seconds while breathing normally. Repeat for 12-15 reps.
The best part is that no one can tell you’re doing these exercises, so you can do them anywhere whether you’re at your office, riding the elevator, in the middle of a conference meeting, etc.
Bicep Curls with Desk Supplies
You can do this exercise while you’re reading emails and looking at your calendar. Inspired by Greatist Deskercise blog, take a desk object with some weight such as a stapler, a tape dispenser, a rubber band ball, or even a personal home décor item. Hold the object in one hand with the palm facing upwards, and your arm at rest. Curl your arm towards your chest and hold for a second. Then lower your arm back to rest. Repeat for 12-15 reps and switch to the other hand.
Side-Twists While Brainstorming
When you’re brainstorming for an upcoming project or thinking about how to increase annual sales, grab your trusty weighted desk object and work out your abs with side-twists. You can also opt out of using an object for this exercise and place your right hand on top of your left arm and your left hand grabbing the bottom of your right arm. Hold in a tight and locked position. Sit up straight and twist to the right as far as possible and then twist to the left as far as possible and back to the center. Repeat for 10 reps.
Follow Up, Leg Raises
While you’re waiting to receive a response from your supervisor, co-worker or client, do a few leg raises to release some tension on your legs and strengthen your lower abs. Straighten your leg and raise them as if you’re about to rest them on top of an ottoman. Hold for 3 seconds and slowly bring them to the ground. Repeat for 10 reps.
Win-Win Feet Rocks
We’re always looking for a win-win, a balanced solution to every problem, right? This exercise from Livestrong stretches your lower legs by targeting the front and the back of your feet. You can do this exercise sitting or standing. If you’re sitting, sit tall with your back straight, legs at a 90-degree angle, and your feet flat on the floor. Raise your heels as high as you can, like you’re on your tiptoes. You should feel some tension in your calves. Next, lower your heels and ‘rock’ back to lift your toes about an inch high to contact the front of your shin. Repeat for 10-20 reps.
And there you have it! Three tips and five exercises anyone from a couch potato to a gym rat can adapt to their office work lifestyle. Our takeaway advice, when you’re absolutely swamped with paperwork and managing different projects, at least try to take a 1-min break in between to stand up and stretch. According to the Journal of Physical Activity & Health, a published study concluded that standing not only burned nine more calories per hour, but also improve blood-sugar levels as a long-term effect. Every step you take to become more active, no matter how large or small counts!