Whether you're sitting at your desk or running around a conference room, staying active is important to your physical health and mental clarity. And you don't have to go all-out to get your exercise—a few easy workouts can boost your energy and help you stay focused at work.
The benefits of staying active are numerous, but some of the biggest include reducing back pain, losing weight, reducing blood pressure and keeping your brain sharp. While you may think you won’t have time for exercise during the day, there are many ways to stay active.
Even though it is harder to do so in a sedentary environment, you can still find time to move throughout the day. Try to go for walks at least twice a day, whether it is around the office, or in the neighborhood.
Take the stairs instead of the elevator. Take a brisk morning walk after you wake up. Walk home from work or work home from the gym. Make sure to stretch after a workout or yoga class.
Eat a Good Breakfast
Eating a healthy breakfast can be the difference between being able to focus and feel productive all day versus feeling sluggish and unmotivated. And it also found that skipping breakfast was associated with higher levels of sedentary activity.
Manage Your Time and Take Regular Breaks
In most cases, taking regular breaks is good for productivity. One recent study found that people who took regular breaks and walked away from their desks reported greater happiness and were more focused than those who stayed glued to their desk.
Taking time to walk around your office will also help you to stay calm, happy, and in control, and will make it easier to focus on the task at hand.
Set Realistic Goals
Don't underestimate how hard it can be to be active and motivated at work. So if you really want to get things done at work, you'll need to be sure that you set realistic goals for yourself.
Some people don't care about anything else besides getting their work done. They spend all day checking emails and surfing social media. However, when it comes to staying productive, taking breaks every 45 minutes helps us get back on track.
Even if you take a short break, don't stay on a computer for too long. If you're in a group, have a conversation and engage in small talk to get back into the flow of conversation.
Exercise at Least 4 Times a Week
There are some companies who do not offer any form of exercise during the day. But if you’re in the corporate world, it’s essential that you exercise as much as possible. You can’t expect yourself to stay healthy if you don’t take care of yourself.
It’s important to keep your energy levels up to avoid fatigue. If you stay active throughout your work day, it will help reduce tiredness and stress, which are two major contributors to the onset of a variety of health conditions.
So, I would recommend you to get outside for some fresh air once in a while. It might sound difficult, but there are plenty of activities you can do in the office or at home.