Stop Sitting Still & Do These 8 Activities Throughout The Workday

Create a habit of getting out of your chair every hour for a few minutes of movement. Stretches relieve stiffness and mitigate the negative health impacts caused by sitting all day long.

Over the course of the pandemic, many people who previously commuted to office spaces and job sites joined the at-home workforce. Unfortunately, that additional time at home easily equates to more sedentary time.

Whether you work from home or not, if your normal daily schedule has you sitting still for hours at a time, it’s important to make an effort to move throughout your day to avoid the negative health implications of being sedentary, such as an increased risk for cancer. In fact, breaking up long bouts of sitting still with just a little exercise can boost your overall health and fitness.What if, over the course of an eight-hour day, you got up and moved for three minutes every hour?
That’s 24 minutes of exercise daily. Add another 10 minutes of walking or stair climbing before or after work, and you’d be at 34 minutes daily, or 170 minutes per five-day workweek. That’s well over the weekly threshold of 150 minutes, or two-and-a-half hours, recommended by the World Health Organization — without ever setting foot in a gym.
Read on for a practical plan to integrate three-minute movement intervals into an otherwise sedentary eight-hour workday.

1. Get up. Sit down. Repeat

It’s important to get up from your chair at least once an hour. The simplest way to start moving is to make the act of getting up out of your chair and sitting back down into an exercise.
Coaches and trainers call this a box squat. From standing in front of your chair, slowly sit down, making contact with the seat without putting your full weight on it. Then drive through your feet, legs and hips to stand back up. Repeat this movement, at your own pace, for the full three minutes.
If you’re feeling up to it, after a minute or two, you can progress to body-weight squats without the chair. If your chair has wheels, be sure to lock them before performing box squats.

2. Get your heart pumping

Your body is designed to move through three planes of motion: sagittal (front to back), transverse (rotating) and frontal (side to side) so it’s important to exercise in all of them. Think about it: While sitting at a desk, you’re not doing very much side-to-side movement. Everything tends to be right in front of you. Jumping jacks are a simple yet effective side-to-side movement that gets your heart pumping. That said, I’m not recommending you hop out of your chair every hour and immediately start doing jumping jacks.
To avoid the potential for injury after prolonged sitting, first prepare your body for any type of higher-impact activity. Prep time counts toward your three minutes, so spend a minute doing some side bends, lateral lunges and jogging in place before moving into jumping jacks. If jumping is too high-impact for you, modify with alternating side steps rather than jumps.

3. Move your hands to relieve tension

Ever consider that the tension in your hands from all that typing might be contributing to the tension in your shoulders?
Muscles work in chains, so tension can creep up and down your body. When you’re tight or immobile in one area, other muscles have to compensate to help you move. Those muscles then become understandably overworked and tight, setting off a chain reaction of muscular compensation and chronic tension.
To perform hand exercises, focus on one hand at a time. Rest the elbow of the hand you’re exercising on your desk to stabilize it. Make a tight fist and then open your hand and spread your fingers as wide as possible. Repeat five times.
Then make a fist and slowly circle your wrist in one direction five times. Repeat in the opposite direction. Open your hand and use your opposite hand to gently press your fingers back to stretch the inside of your wrist and hand. Hold for three breaths. Repeat pressing your hand forward to stretch the back of your hand and wrist.
Then focus on your fingers. Use your opposite hand to hold and stabilize your wrist as you stick your thumb out and make three circles in one direction and then the other. Repeat this action to the best of your ability with each finger. Repeat all the exercises with your other hand.
Finish by standing up, interlacing your fingers and stretching your arms overhead with your palms facing up. Hold for a few breaths, then repeat with your hands interlaced out in front of you and then behind you.
You may find you struggle with some fingers more than others and that it’s more difficult with your nondominant hand. That’s OK. Do the best you can and you will see improvement over time.

4. Move your feet, too

The same type of muscular chain reaction from tension can happen with your feet. Spending just few minutes a day actively moving your feet and ankles can have a dramatic impact on how you feel throughout your body.
You’ll need to take your shoes off and, if possible, your socks. However, if you work in an actual office, be considerate of co-workers who might not want to see (or smell) your feet!
Cross one leg over the other, focusing on the top foot. Point your toes forward and down, like a ballerina, then flex your foot back to point your toes up, spreading them out as wide as you can. Repeat 10 times. Then slowly circle your ankle in one direction 10 times. Repeat in the opposite direction. Spend a moment focusing on your toes, seeing if you can move your big toe, little toe and other toes independently. Repeat the exercises with your other foot.
Finally, stand up and do 10 repetitions of alternating, shifting your weight evenly to the outsides of your feet, trying to lift the inside edges, then shifting your weight to the insides of your feet while attempting to lift the outside edges. Then do 10 slow, controlled calf raises, lifting your heels and pushing your weight onto the balls of your feet then lowering your heels back down. Place one hand on a chair or wall for balance.

5. Elevate your energy and mood with a dance break

It’s common for both mental and physical energy to wane in the afternoon after lunch. Instead of reaching for that extra cup of coffee or energy drink, why not take an invigorating dance break to one of your favorite beats?
Most songs average three to four minutes, so you’ll more than cover your hourly movement quota. Simply turn on a feel-good jam and let your body move to the music.

6. Practice standing meetings with movement

Now that everyone has discovered Zoom, it’s rare to have a workday that doesn’t include at least one virtual meeting. During those meetings, position your screen on a higher surface, like a kitchen island, so you can comfortably stand for your meeting. While standing, spend a few minutes softly marching in place or shifting your weight from one foot to the other to work on your balance.
If you have regular daily meetings with folks you know well, consider asking if they’d like to institute a movement break. Think of it like the seventh inning stretch at a baseball game. Meeting participants could take turns leading the stretch.

7. Build strength with good old-fashioned pushups

There’s a reason the pushup has remained a staple exercise since its origination more than a century ago. You won’t find many other singular exercises that build both upper body and core strength as well as a pushup. Although challenging, there are easy ways to modify it to ensure some variation of pushup is accessible for most anyone.
Traditional pushups are done on the floor from a plank position with your legs straight behind you and wrists under your shoulders. You bend your arms and stabilize your core to lower your body almost to the floor and then straighten your arms to push back up.
To cover three minutes, do as many pushups as you can with good form for 20 seconds and then rest for 10 seconds. Repeat through six rounds. To modify, you can put your knees on the floor or elevate your hands on a stair or chair seat. You can also do plank holds instead.

8. Take a few minutes to fix your posture and prevent pain

Although you’ve been moving every hour, at the end of the workday, it’s helpful to spend a few minutes proactively recovering from sitting in front of a screen. Focus on movements that open up and unwind that slumped-over posture we tend to take in front of our computers and when looking down at our phones. Do gentle chest and back stretches and twists.
Remember the planes of motion I mentioned earlier? Twisting takes place in the transverse plane, another plane we don’t often move in at our desks. Check out the stretches and twists in this article on movements to offset too much sitting for ideas.

Don’t forget to walk

Walking is one of the most accessible, total-body, fat-burning exercises available to humankind. Every day, try to take at least a 10-minute walk — ideally, outside. If weather or environment are obstacles to walking, consider this simple 11-minute at-home workout as an alternative.
With 24 minutes of movement to break up your workday, adding even a six-minute walk will get you to a nice, round 30-minute mark for daily exercise. After only a week of practicing this plan, you should definitely notice a boost in your overall health and fitness.

Source: How to avoid sedentary behavior — 3 minutes at a time – CNN

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Taking Breaks At Work In 2021: The Secret To Productivity and Well-Being When You Work From Home

We’ve all sat through weary-eyed, leg-cramping power sessions at our desk, chasing a deadline, or busy dealing with endless tasks, emails, and meetings (now zoom meetings) back to back. 

If you are one of the millions moving to working remotely in 2021, you are probably working longer hours, putting in more continual desk time, and without the daily commute, more sedentary than ever.

In a recent report released from the National Bureau of Economic Research, researchers discovered that workers are working close to an hour more per day during lockdowns than they were before the pandemic. 

So, how do we navigate the new normal and restore our productivity, focus, and well-being? 

The secret is to take regular breaks at work

“Almost everything will work again if you unplug it for a few minutes…including you.”
― Anne Lamott

If you listen to the experts, breaks are essentially little “interventions” that help us gracefully and productively manage the daily grind with rationale and perspective intact.

This complete guide covers all the nitty-gritty about taking breaks at work.

You will learn the importance of taking breaks, how to take effective breaks, what to do on your daily breaks to truly relax and boost your productivity, and a step-by-step guide on how to design a system so that you can easily make breaks a regular part of your routine and stick to it.

Sounds good?Let’s dive in.

Yes, it’s tempting to just want to “power through” one more hour of work. You don’t want to take breaks because you think you can get more done. But did you?

One day you started realizing that your neck, wrist, and back are hurting, despite being an otherwise health-conscious, active lifestyle advocate.

Whether you’re an employee or project stakeholder, hours spent sitting at a desk and staring at a screen puts a strain on your productivity and health.

Take a look.

Our Bodies Suffer

There is a lot of pressure to sit in the office – it’s how you get your work done. 

Now that you are probably spending more days working at home, where you don’t need to get up and walk around to talk to people. You are not walking to meetings, you don’t even need to commute. 

You are more exposed to the danger of sitting too much.

Researchers have linked sitting for prolonged periods of time to a significantly higher risk of heart disease, diabetes, obesity, cancer, and depression, as well as muscle and joint problems. 

Toni Yancey, a professor of health services at UCLA’s Fielding School of Public Health, describes the process: “Sitting shuts down electrical activity in the legs. It makes the body less sensitive to insulin, causes calorie-burning to plummet, and slows the breakdown of dangerous blood fats, lowering ‘good’ HDL cholesterol.”

What’s noteworthy is that:

A recent science advisory from the American Heart Association has shown that going to the gym, running, or your favorite fitness class, doesn’t cancel out the negative impact of time spent being sedentary.

Radical as it might sound, you can’t undo sitting.

While working out and fitness are important if your goal is to maintain or get in the best shape of your life, it cannot reverse the harmful effects of sitting for the rest of the day and moving very little within your office or home.

So, what’s the solution?

To take regular breaks to get up and move.

Our Brains Depleted

Despite all the physical damage, what happens to your brain when you don’t take breaks: Your productivity goes downhill…before you notice.

Brain scientists are very aware of the fact that prolonged work is depleting. The “fading” that we experience creates declines in mood and performance.

“We don’t know exactly what in the brain gets depleted, but when you do a cognitively demanding task, it operates as though there’s a ‘mental fuel’ that gets burned up.”
– William Helton, PhD, a professor of human factors and applied cognition at George Mason University

Recent studies show that those who give in to some kind of break once an hour perform better than those who just keep at it without a break.

The Power of Taking Breaks

Many people experience “productivity breakthroughs” after going against their instincts to meet a deadline by taking a pause. We emerge refreshed and more resilient after getting up for both brain and movement breaks.

So, how do breaks help us? 

Here’s a quick look at the magic taking breaks does to our brain:

  • Improved focus.
  • Boosted creativity and problem-solving abilities
  • Better information retention
  • Improved productivity
  • Prevents decision fatigue
  • Reevaluate goals and seeing the bigger picture
  • Better stress management

Besides the juicy benefits that breaks have on our brains, now what if you can double the benefits? 

It’s simple – add movement to your breaks.

For those who get the least amount of physical activity, replacing a half hour of sitting time with physical activity was associated with up to a nearly 50% reduction in mortality, according to a new study from the American Cancer Society.

Breaks are a great opportunity to incorporate movement into our workdays to combat the setbacks of a sedentary lifestyle. 

Take a look at the most important benefits of movement breaks:

  • Improve energy levels
  • Boost mood and relieve stress
  • Strengthen weakened muscles and bones
  • Reduces the risk of developing type 2 diabetes and cardiovascular disease
  • Reduces the risk of injury
  • Boost memory and focus

It’s pretty clear that taking breaks is a powerful tool that can make us better at what we do, feel physically better, and happier. 

High-performing people understand the power of taking breaks and know how to take advantage of effective breaks to become more productive while keeping their health in check.

So, how do you harness the power of taking breaks, so that you come back fully recharged both physically and mentally?

Continue reading to find out the strategy that actually works.

The Secret to Taking Effective Breaks at Work 

Although taking breaks at work might seem even harder when we are working from home and being “accessible” every waking minute, understanding how the brain works and taking the initiative to establish boundaries for effective breaks has quickly become the secret weapon to avoid burnout, improved productivity and personal well-being.

“Breaks are crucial,” says Cal Newport, author of Deep Work: Rules for Focused Success in a Distracted World. “If you’re working day after day and not letting up, you will burn out.”

Understanding the Productivity Cycle 

Our focus, energy, and motivation moves in “waves”. 

Those cycles are known as biological rhythms.

Productivity cycle refers to working for evenly spaced periods of time, and taking breaks at that exact rhythm.

Understanding your productivity cycle can help you take more effective breaks at work. 

“Working for 75 to 90 minutes takes advantage of the brain’s two modes: learning or focusing and consolidation,” says MIT Sloan Senior Lecturer Bob Pozen

According to Pozen’s findings, taking a 15-minute break following a productivity chunk allows our brains to better consolidate and retain information. Pozen’s findings echo the findings of research done by Tony Schwartz, the author of The Power of Full Engagement, showing that humans naturally move from full focus to fatigue every 90 minutes

How often should I take a break? And for how long?

There are many studies that have looked at optimal break schedules. Here are some of the most popular, science-supported methods which you could integrate into a workday:

  • Once Every Hour

Taking a 5 to 15 minutes break at the top of every hour like clockwork can get you ahead of the 75-minute fatigue curve. Plus, a top-of-the-hour break is easy to remember and execute.

  • Every 75 to 90 minutes

Following the brain’s “full-focus-to-fatigue” cycle, you can ride productivity waves all the way to the end before refreshing with a break for 5 to 15 minutes.

  • Pomodoro Technique

One of the most common ways to implement a schedule with breaks. Start with a to-do list and timer. After setting your timer for 25 minutes, focus on one task at a time until the timer buzzes. You will mark what you’ve completed before taking a non-negotiable 5-minute break. Enjoy a 30-minute break for every four pomodoros.

  • The 52:17 Method

Work in increments of 52 minutes before 17-minute breaks.

As you can see, all of these techniques essentially follow the same pattern of riding productivity peaks, followed by small breaks – typically 5 to 15 minutes. 

In doing this, we can build up new productivity cycles every 60 to 90 minutes without succumbing to the fatigue that naturally comes without breaks. 

However, how often you should take a break depends on the nature of your work and how your brain functions. Everyone is different. The key is to experiment and find your own rhythm.

Take breaks The Right Way

The Don’ts

Research shows that taking the wrong type of breaks could actually increase fatigue and steal your productivity, such as mindless snacking, online shopping, and mindlessly scrolling on social media. 

It’s also tempting to do some work during your breaks, such as checking your email or the message from your manager. It’s a no-no.

If these are the only breaks you are taking, keep reading to find out how to take breaks the right way.

The Do’s

To reap the maximum benefits of a break, you need to give your brain a chance to relax and your body a chance to recharge. 

The best practice is to incorporate activities into your breaks that bring you joy and positive vibes. 

For example, a short breathing exercise during your break can help lower blood pressure and relieve stress.‍

9 break ideas that boost your health and productivity

  • Simple stretches and mobilization exercises to relax and keep your body functioning, ease stiffness from sitting too long, and prevent injuries.
  •  (Home) office-friendly exercises to wake your sleeping muscles up, boost your energy level, and help you gain focus. Studies have shown that a moderate level of cardio activity can boost creativity and productivity for up to two hours.
  • A short walk outside. Despite the physical benefits, being physically detached from work, and getting some fresh air in your lungs improves your mood and lowers stress.Breathing/meditative exercise helps your body relax and is one of the most powerful ways to relax your brain and regulating your stress response.
  • Nap. If you are working from home, or work at a progressive company that affords you the luxury of taking a nap in the office. Take advantage of that. In several studies, a nap of as short as 10 minutes can improve your cognitive function and decrease sleepiness and fatigue. Having that afternoon slump? Nap it off. Be aware that naps that exceed 20 minutes might leave you feeling groggy and disoriented. It is best to limit your naps to 10 to 20 minutes.
  • Exercise your eyes to prevent eye strain, you can try the 20-20-20 rule.Healthy snacking. Replenish your brain with the right fuel. Here’s a look at some of the best snacks to eat at your desk
  • Talk to someone. Chat with a colleague or a friend (who is also on a break), grab a coffee down the street, take your dog on a walk, call your mom, or play with your kids if you are a parent working from home.
  • Laugh. Yes, go ahead and watch some funny videos of cats. According to a recent study, laugh breaks can improve your performance.

While it can be fun to work some creative activities into breaks, the goal remains the same if you want to maximize cognitive and physical boosts: 

1. Take your mind off work to give your brain a chance to truly relax;

2. Get up from your chair and move around to combat the negative effects of a sedentary lifestyle.

The step-by-step guide to make breaks a regular part of your workday

If you’ve read this far, you probably have a pretty good idea of why you need to take breaks, what to do on your breaks and have a strong intention to do so. 

Now you’re thinking, “but how do I implement it to my workday and make it a habit?”

It is surprisingly hard for most people to make the change to integrate breaks into the day, even when it’s something that they intend to achieve.

The problem is that most people fail to follow the instructions that they give themselves.

Let’s be honest, it’s way easier to sit on your chair and mindlessly scroll through your phone, OR, you could be so deep in your work that you don’t have extra mental energy to come up with stuff to do or even think about taking a break.

This is when you need a system to, sort of, automate that part of your day. It’s like having your coach showing up at your door every day at the same time to keep you accountable.

So, how do you design a system that helps you achieve this goal?

The perfect behavior-modification technique for this case is what psychologists call implementation intentions. It is a self-regulatory strategy that has been found to be particularly effective when it comes to situations where there may be immediate costs but significant long-term benefits, such as taking breaks at work. 

An implementation intention supports our goal intention by setting out in advance when/where and how I will achieve this goal.

Here’s how :

Step 1: Specify your goal. For example, “I will take a break every hour at work”.

Step 2: Schedule them in your calendar (the When). Alternatively, if you prefer to work in “sprints”, set a timer on your phone or computer. You can set a timer for 30-minutes, go with the 52:17 method, or whichever time is optimal for you.

Step 3: Plan out your break activities ahead to avoid needing to “decide” what to do when it’s break time, such as “Go for a 5-minute walk at 3 pm” (the How)

Step 4: Follow the cues you have outlined in your plan

As a result, your goal will be performed automatically and efficiently, without conscious effort. 

What we love the most about this technique is that it frees our cognitive resources for other brain-heavy tasks like study & work, since we don’t need to think about when to take a break and what to do for that break. It’s already planned!

Once you take the first step of planning it out, the automated system that you designed helps to remove the hesitation and deliberation when you want to take a break. It’s like putting your breaks on auto-pilot.

And…if you don’t want to go through the hassle of manually scheduling breaks into your workday, or waste your mental energy on coming up with what to do for your breaks, there are tools that are designed to make your life easier.

Follow along.

“Are there any tools that can help me take breaks?”

We are glad that you asked. Yes, there are.

At StretchMinder, we are obsessed with great tools that make life easier. After all, that’s what we believe what technology should be – making people’s lives easier.

Here are 7 hand-picked tools that help you take breaks:

  • StretchMinder – A unique blend of break reminder and 7-minute workout. From putting your breaks on auto-pilot with pre-scheduled breaks to providing guided activity routines including Movement, Breathing & Walking exercises, the app takes care of it all with just a few clicks. It is perfect for those who want the easiest way to build a habit of taking breaks and moving more throughout the day. 
  • Focus To-Do – A app that brings Pomodoro Technique and To-Do List into one place, you can capture and organize tasks into your to-do lists, start focus timer and focus on work & study, set reminders for important tasks and errands, check the time spent at work.
  • Focus Booster – A simple and lightweight timer that automatically records each session. The app features a Pomodoro timer, a mini timer, customizable session lengths, report exports, and manual time entry. 
  • Flow Time – A Chrome Extension to boost your productivity. It works as a Pomodoro-like timer & website blocker that boosts your productivity by making your mind go into the state of flow faster.
  • Google – If you want to keep things simple, just type “set a timer for X minutes” into Google and set your timer.
  • Your calendar – Schedule your break slots and set reminders on your calendar to repeat every day.
  • Your phone – Set a timer with the native timer tool and repeat every day diligently.

Source: https://www.stretchminder.com

.

Tanya Dalton

How taking breaks at work increases your productivity We try to work more efficiently and push ourselves at work, leaving less and less time for breaks and space to re-energize. Most people feel they never have enough time to take a quick break, or aren’t allowed to, but break times will boost your productivity and overall happiness. Increase productivity with these break ideas for work or home that are easy to implement. FREE Download: https://inkwellpress.com/breaks WATCH MORE: → 5 Habits to Embrace the Joy of Missing Out: https://youtu.be/DIJXnrmslz8 LISTEN to episode 082 of the Productivity Paradox podcast for more: https://ppx.inkwellpress.com/episode/… READ the Blog: → How to Build in Breaks to Your Work Schedule: https://wp.me/p9ZwEH-Ax → Got 2 minutes? Here’s 25 things you can do instead of scrolling your phone: https://wp.me/p9ZwEH-Av Say HELLO on social: Instagram: https://www.instagram.com/tonyadalton… Facebook: https://www.facebook.com/inkwellpress/ Twitter: https://twitter.com/inkwellpress Group: inkWELL Press Productivity Co. – Our supportive, private Facebook group for everything productivity: https://inkwellpress.com/group

Walking For Weight Loss – How You Can Easily Melt Of All Your Unhealthy Body Fats Effectively Without Burning Yourself Out | Online Marketing Tools

Source: Walking For Weight Loss – How You Can Easily Melt Of All Your Unhealthy Body Fats Effectively Without Burning Yourself Out | Online Marketing Tools

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Introductory guide to firming and toning upper arms including exercises.  “Walking Pays Off – Financial Benefits of Walking.Over 2,700 words. 20+ pages.  Illustrated.

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