Movement is key for health and wellbeing. Unfortunately, the modern workplace doesn’t always provide us with the opportunity to move around and get the physical activity we need. In order to stay productive and energized, it’s important to designate moments throughout your workday to move and exercise in order to reap the rewards of a healthier, happier you. Read on for the top ways to move more during your workday and stay empowered throughout your day.
How to Incorporate More Movement During Your Workday
Movement during the workday is essential for staying energized throughout the day, being productive and creative, and staying healthy. Here are some tips on incorporating more movement into your workday:
- Start the day off with movement.
Getting off to a good start with movement first thing in the morning will help kickstart your day and set the tone for success. Get up 15 minutes early and complete a circuit of simple exercises such as crunches, squats, and jumping jacks. This simple routine can help wake up both your body and mind.
- Take a break every hour.
Take a break every hour and get up and move around. If possible, head outdoors and get some fresh air. If you’re unable to do that, do some simple exercises at your desk such as toe raises, leg stretches, and neck rolls. This will help release tension and boost your energy levels.
- Walk and talk.
Instead of sitting at your desk for meetings or checking in with your colleagues, suggest a walking meeting instead. This will provide a mental and physical break and help you stay productive throughout the day.
- Make use of the stairs.
Take the stairs every chance you get to get your heart rate up and get some movement into your day. You don’t have to run the stairs, but a brisk walk is all it takes to get your heart rate up and get your blood flowing.
- Stand up to work.
There are a number of strategies you can use to work standing up. One of the easiest is to use a standing desk. You don’t have to stand all day—alternating between a standing and seated position is perfectly acceptable. It’s also important to make sure your monitors, keyboard and desk are at the right height and angle to keep strain off your back and neck.
- Take regular movement breaks.
Try to take a short break every hour or two to do some simple stretches and movement at your desk. Things like neck stretches, shoulder rolls, and arm circles can help release tension and improve your posture.
- Utilize a fitness tracker.
If you’re having trouble motivating yourself to move, try utilizing a fitness tracker that sets goals and monitors your movements throughout the day. It can also be a great way to see how far you’ve come and can help keep you accountable for continuous movement throughout the day.
Benefits of Moving More During the Workday
There are numerous mental and physical benefits of getting more movement into your workday. Here are just a few of the ways that regular movement can help improve how you feel and perform each day:
- Improved mood and energy levels.
Studies have shown that regular movement throughout the day can lead to improved mood and energy levels, making it easier to focus and stay engaged in your work.
- Enhanced creativity
Getting up and moving around can help boost your creativity and give you a mental break. Taking a break for some quick movements will help generate fresh ideas, foster creativity, and boost mental clarity.
- Improved muscle strength and cardio
Moving often during the day will help keep your muscles strong and flexible, which can help prevent discomfort and injury. Movement also helps give your cardiovascular system a boost, meaning your body will have an easier time fighting off illness.
- Improved posture
When we are standing and sitting comfortably, with good posture and in alignment our bodies are relieved of the stress they experience while hunched over computers, phones and desks. Regular movement can help strengthens muscles, improving posture and spinal stability.
- Reduced stress
Movement helps reduce stress by boosting endorphins and calming the nervous system. It’s also a great way to manage stress and anxiety, giving you a much-needed break and improving mental clarity.
Getting enough movement during your workday is essential for staying energized and productive as well as promoting better health and wellbeing. Incorporate these top tips into your daily routine to reap the rewards of improved physical and mental health for the long-term.
