Do you sit for the majority of the day? Whether you go to an office or work from home, many jobs require sitting for 8+ hours a day, and although this has become normalized, living a sedentary lifestyle can be harmful to your physical and mental health.
Having a sedentary lifestyle increases your chances of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety.
6 Ways to Incorporate Movement into Your Work Day:
Shake It Off
Unexpected stressors are a given at work, whether you are ready for them or not. You forget about a task that is due, have a conflict with a coworker, or must give a presentation. It’s easy to feel disconnected and caught up in your emotions and stressful feelings.
If you find yourself easily agitated, anxious, or overwhelmed, you may be getting stuck in “fight or flight”. If so, a practice like shaking could be a great addition to your daily routine. Shaking your body is a way to snap out of the “fight or flight” response and switch into a state, where your body can relax and focus on other things instead of preparing yourself to run or fight.
All mammals shake. If you look at a dog or a deer after a fight or a brush with death, they’ll “shake off” what they just experienced and are able to quickly move on. Shaking offers an opportunity to release energy and move forward without holding onto the intensity from that experience. Shaking is a great way to release any stuck emotions and get your body out of a “fight or flight” response, allowing you to come back to a more peaceful place and return to the tasks at hand.
Start by shaking your body in whatever way feels good. Try not to judge the movements as you’re doing them, because this practice is about honoring your body. As you continue shaking, it may surprise you to feel emotions and stress leaving your body.
Walk and Talk
Although this isn’t an option for every work environment, if you have the flexibility, try taking a phone call or meeting on the go. This is a great way to move your muscles during the middle of the day and release any stagnant energy.
Not only does walking benefit your physical and mental health, but it may also benefit your productivity. Walking has been shown to improve mood, stimulate creativity, and enhance focus, making it an all-around win for your health and productivity.
Walking also benefits your nervous system, helping you shift into a state of “rest and digest” instead of “fight or flight”, increasing your sense of calm and improving your mood for hours to come.
Get Your Heartrate Up
After sitting at a desk all day, it is beneficial to get our blood flowing. Try one of these 5 minute of cardio sessions that you can do anywhere, at your desk, in an empty conference room or in your living room, and add energy back into your day.
Examples of quick cardio exercises:
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- Jumping jacks (try doing 10 jumping jacks, pause and repeat 6x)
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- Running in place (try jogging in place for 1 minute, pause and repeat x3)
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- Push ups or sit ups (try doing 10 push ups or sit ups, pause, and repeat x3)
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- Mountain climbers (try doing 10 mountain climbers, pause and repeat 4x)
While it may not seem like much, adding 5-minute cardio breaks into your work routine a couple times a day can make a big difference. Habits like this compound over time and end up increasing your energy level, overall health and outlook.
Take a Stand
Standing desks have become popular, and for good reason. One of the best ways to avoid sitting all day is to get a standing desk. According to recent studies, standing desks can improve your mood, brain activity, and creativity.
Standing desks increase natural mobility, leading to increased metabolism and brain function. Your brain is most active when your physical body is involved in movements because physical activity increases blood circulation, which helps more oxygen naturally flow to your brain. This in turn creates more focus and better concentration overall.
Standing desks also help with creativity because you unconsciously pay attention to your balance and muscles when you are standing, which can stop your brain from getting stuck in your thoughts and emotions. With your mind occupied with the task of keeping yourself upright, you have more space to be creative and productive.
Even if you don’t have a standing desk, try standing and working somewhere around your office or home. You may be surprised by the relief you get from simply standing over sitting!
Breathe
Focusing on your breath can improve your mood and productivity and can be incorporated fairly simply with some practice. Breathwork can be used in the moment, like during a stressful meeting, after completing a task, or as a mental reset in between tasks. Breathing can be done discreetly, even around coworkers, and is an excellent technique to quickly anchor you back to the present moment.
A common breathwork method is box breathing. Box breathing is relatively simple and can be done anywhere. Breathe in through your nose for 4 seconds, hold for 4 seconds. Breathe out through your mouth for 4 seconds, hold for 4 seconds. Then repeat.
Have a Mini Dance Party
This is easy to coordinate with your team, even if you work from home. Set a particular time, perhaps every Wednesday at 3:00 pm and assign each team member to find a YouTube video or other recording of a dance-worthy song. Most songs are around 3-4 minutes, which is a perfect amount of time to get up and move your body. It is well known that “dancing like no one is watching” is an excellent way to raise your mood and get rid of energy. This is a quick and easy way to add some fun to your day while also getting mental and physical health benefits.