A day at the office can leave us feeling as lethargic as we might after a sleepless night or Thanksgiving meal. Despite our best intentions to go to the gym or try out that fancy new recipe after work, when quitting time rolls around it’s all we can do to walk to the subway and grab a prepared meal on the way home.
It’s not just the mental effort and long hours required at work that drain us. Our bodies were designed to move. For many working in an office setting, remaining relatively sedentary for hours at a time can be draining. Movement increases blood flow, which provides oxygen and nutrients to our tissue, including muscles and brain. When we are sedentary, lack of blood flow can lead to aches, pains, and mental fogginess.
There are many ways to build movement into your day for increased energy and vitality, even in the most deskbound of jobs. By incorporating some of the following tips you’ll soon find you have more energy for the things that matter to you outside of the workplace.
Get your blood flowing before you hit the office. Try yoga, qi gong, tai chi, or Pilates in your living room, spend some time at the gym, bike to work, or walk to a farther subway station. Setting your alarm just 30 minutes earlier will make a difference, and you won’t miss out on exercise because you were too tired after work.
Take a movement break in the middle of your day. It can be tempting to work through lunch at your desk, telling yourself you’ll be able to leave the office earlier. This can backfire by making you feel groggier later and decreasing your productivity. When the weather is nice, walk to a park and eat outside. Or, eat at your desk but take a walk by yourself or with an office buddy after your meal. If the weather isn’t cooperative, climb some stairs inside for 5-10 minutes. Another great option is to join a gym near your office and visit in the middle of your day (some even offer discounts for employees of nearby companies).
Take that call on your feet. Stuck on a conference call? Stand up and move. Put the call on speaker and mute, or wear a headset. If you’re feeling really ambitious and don’t need to speak during a portion of the call, do some bodyweight squats or lunges.
Roll out your feet. Invigorate your feet and legs and get some blood flowing with a wooden foot roller, which Element carries.
Develop a tea habit. Tea is packed with health benefits, whether you choose herbal, black, or green varieties. Store a nice mug and a few favorite teas at your desk to stay hydrated. Once you’re hooked, you’ll be taking a little walk for more hot water every couple of hours.
Take five for some quick reps. If you have a private space and can close the door, or if you aren’t self-conscious and have like-minded coworkers, take five minutes for a mini workout right where you are. Keep a resistance band in your desk drawer and use it for your biceps, triceps, quads, core, etc. Pick two or three exercises and do three sets of ten reps each.
Get on the ball. Ditch your office chair for a stability ball. Sitting on a stability ball engages your core and challenges your muscles. Before you know it, people will be remarking on your incredible posture. You can pick up a stability ball at Element.
Meet with your coworkers in person. While it can be tempting to always pick up the phone or fire off an email when you need to communicate with coworkers, try to meet in person when you can. If your colleague is in the same building, take a brisk walk to her office and use the stairs instead of the elevator. You’ll build stronger relationships with your coworkers, as well as getting your blood flowing.
– by Kirstie Pendergrass, massage therapist