Exercise is vital to stay healthy and increase longevity. But, Did you know that regular exercise improves mental agility and productivity at work? Regular exercise releases endorphins, helping to improve energy levels and reduce stress. Exercise also improves the functioning of your immune system, which translates to less sick days off from work. Take a look at these ten easy exercises to improve your productivity at work.
1. Start Your Day Off Right
Starting your day off with exercise before work will help you clear your mind, so that you can focus better at work. Whether joining a local fitness studio or doing a gentle callisthenics routine at home, exercising first thing in the morning is a convenient way to get the blood flowing and improve productivity throughout the coming day.
2. Walk Whenever You Can
Don’t be fooled by the gentle nature of walking – even short spurts of walking can improve your health and productivity. Taking regular walking breaks to walk around the office or climb a flight of stairs will help you get the blood flowing and improve mental clarity.
3. Stand Instead Of Sitting
Studies have shown that simply standing while working can improve your productivity by 10%. Standing desks have become a norm in the tech industry and are enjoying increased popularity in other industries. Not everyone has access to a standing desk, but simply standing when you’re on the phone at the office will yield benefits.
4. Exercise Your Eyes
Just like the rest of your muscles, your eye muscles need regular breaks too. After staring at a computer screen for a long time, your productivity will wane as your eyes struggle to focus. Be sure to take breaks away from your screen, and spend some time in the sunlight staring off into the distance. This will help your eyes feel less strained and ultimately improve your productivity.
5. Stretch At Work
Experiencing pain and discomfort can seriously impede your productivity at work. Stretching at your desk is essential to avoid pain and stiffness. Shoulder shrugs and chin tucks are simple stretches that you can perform at your desk. You should aim to get up every 45 minutes or so just to stretch your legs and get the blood flowing properly again.
6. Stretch At Home
Stretching after a long day at work can help avoid injury and undo the damage to the office environment. A reclined spinal twist, in which you lie on your back and gently bend your knees into your chest and extend your arms out alongside the body in a “T” formation, is a great stretch for your lower back and hip flexors.
7. Strengthen Your Core
A strong core is key to good posture and reducing back pain. Planks and dead bugs are simple exercises that work your entire core and can be done anywhere. To perform a dead bug, lie on your back with your arms extended and your hips, feet, and knees at a 90-degree angle. Then, extend your right arm overhead, and straighten your left leg towards the floor. Return to the starting position and switch sides.
Yoga is the perfect balance between mindfulness, stretching and strength training. Mindfulness has been shown to improve productivity by helping us focus and hone in our creativity. After Aetna, an American based insurance company, introduced mindfulness training, productivity increased by the equivalent of one hour per week per employee.
9. Weight Training
Sitting still or doing repetitive exercises at work can lead to weakened muscles and muscle imbalances. This can result in pain, which impacts your productivity. That’s why it’s important to incorporate strength training into your workout routine at least twice a week to avoid muscle loss.
When it comes to improving productivity, taking a break from exercise is just as important as taking a break from work. Overtraining can lead to exhaustion, injury and illness, which will ultimately reduce your efficiency. To be productive at work, balance is key.
What are your ways to improve productivity at work? Let us know your best ways in comments and share this awesome post with your friends.