Picture this: You’re sitting at your desk doing CEO things when you look at the clock, only to realize that four hours have passed without movement. You try to stretch and move, but everything is sore and stiff.
Sound familiar?
Lack of movement throughout the day can cause all sorts of problems, but finding the time to pause work and exercise can seem impossible. However, you need to move every 45-50 minutes to keep your body energized and your mind focused.
Thankfully, you don’t need to go to the gym to add movement to your day. Here are some easy exercises you can do in your workspace to help you reset your body and mind for a better working environment.
60-Second Ideas
The following ideas are best for days when you only have a spare minute (or two). Even with that short time limit, you can:
Do deep breathing exercises
If you feel stressed or overwhelmed, take a moment to breathe deeply and re-center yourself.
Stand and stretch
Standing and stretching for a full minute is the easiest way to increase blood circulation and reset your body for the next round of work.
Jog in place
If you jog in place for a minute, you can still increase your heart rate and boost your endorphins.
Sip Water
Do not chug the water, but taking a generous sip every 20 seconds is a good way to wake your brain up and hydrate your body.
5 Minute Ideas
Five spare minutes can go a long way when you want to add movement, and you can do things like:
Take a walk
Walk around your house and give both body and mind a short break from work. You could even tidy a couple of things to feel more productive, or step outside and get some fresh air.
Dance
If you enjoy music, put on your favorite song and dance around for a few minutes to boost your mood and work your body.
Meditate
If you need more of a mental reset than a physical one, find a quiet spot and meditate for a few minutes. Don’t think about work or life- just let your mind go blank and relax.
15 Minute Ideas
Fifteen minutes is almost enough time for a proper break, and you can use it to:
Grab a (healthy) snack
Fresh fruits, veggies, nuts, and cheese are all great snacks that can nourish your body and boost your brain. Just make sure you’re spending more time eating them than cutting or preparing them.
Do yoga
Plenty of yoga poses only take a few minutes, and they can help you stretch your body and prevent it from getting stiff and sore.
Walk your dog
If you have a dog, they have likely been cooped up inside all day as well. Take fifteen minutes to walk your dog around the block for some much-needed exercise and bonding time.
30 Minute Ideas
You can do a lot of things in half an hour, including:
Chatting with a friend or family member
Give your brain a break from work by calling someone (your spouse, friend, grandparent, etc.) and chatting with them for 30 minutes. You can vent about work, catch up on news, gossip about celebrities- whatever you need to do to reset. However, warn them that you only have 30 minutes, and stick with that time as best as you can.
Do a hobby
You could read a book, crochet, knit, draw- whatever gets you away from your computer and out of work mode for a few minutes.
1 Hour Ideas
Finally, if you have a full hour to spare, you could:
Have a meal
Meal breaks are important, but I know too many business owners who eat at their desks and try to work through it. Instead, take your meal break away from your computer and use this time to nourish your body and relax your mind. You can even do a hobby while you eat, like reading a book, listening to a podcast, or watching an episode of your favorite show- anything to get you off work mode.
Go outside
If the weather allows, you can spend your time outside. 45 minutes is plenty of time to take a long walk, go for a jog, ride a bike, do some gardening, or sit and enjoy nature.
Work on the house
Tidying the house does two things. One, it takes your mind off work and helps you add movement. Two, it gives you a clean space that can boost productivity and help you relax once the workday ends. So, if you have an hour to spare and nothing else to do, tidy up.
Final Thoughts
Sitting for hours on end can cause issues for both body and mind, and it’s best to add some movement and give yourself time to reset throughout the day.
Taking little breaks during work might seem counterproductive, but giving yourself these moments can reset your mind, boost your endorphins, increase productivity, and keep your body healthier.
Even if you only have a minute to spare, use the ideas above and get moving.
