If you’re like a lot of us in the working world, you spend a significant amount of time each day in front of a computer screen. While the average American worker may benefit in some ways from less physically demanding jobs, a sedentary lifestyle can also take a toll on mental and physical health.
According to a recent study published in the Annals of Internal Medicine, sitting for prolonged periods may increase your likelihood of premature death. Furniture entrepreneurs have responded with adjustable standing desks, allowing office workers to alternate between sitting and standing without taking a break. And while standing up is a good start, we can get more benefits by moving our bodies actively, even for a short time.
Human beings, as much as we imagine otherwise, are creatures of habit. We easily slip into routines of every sort, be they the way we talk, what we eat, how we work, and even our attention and energy levels. The good news is that our habits can change, and often all we really need to do is to change our actions.
Do you typically get tired in the afternoon? Try changing your routine. Maybe cut out coffee in the mornings and see if your ‘afternoon crashes’ diminish. Or, instead of falling into a semi-coma after lunch, staring mindlessly at your computer screen, take 15 minutes and go for a walk. You probably weren’t being very productive anyway, and after walking you may find that your energy level is higher than if you had stayed in your chair, surfing the internet.
One interesting fact about energy is that, when we’re tired, we tend to become easily distracted. And this increased distraction can actually make us more tired. Whereas when we are ‘centered’, well rested and recharged, our focus is better, and we tend to conserve energy better.
This is why on one day you may be able to get 10 things done, feeling like you’re in the zone, whereas on another day you can barely get to 2 items without feeling exhausted. And yes, what you eat, how you slept, and what’s on your mind can play a role in your energy level, but by being proactive you may realize your energy level depends a lot on your focus.
In order to make your energy strong and focused all day long, try breaking up your workday into 1-hour chunks. Between those hours, spend a minute or two re-centering and recharging your body. Here are a couple ideas on how to do it:
Go ahead, close your eyes and slowly, slowly make a circle with your head. Stretch your neck. Who cares if your officemates stop and stare? They’re just envious of how relaxed and refreshed you’ll seem. Neck circles are great because not only do they release physical tension but they can also help relax your mind quickly and deeply.
Now that you don’t mind everyone looking at you, try stretching your arms up and clasping your hands above your head as you breathe in. Straighten your spine and feel your core muscles- back and abdomen, engaging. Slowly let go and lower your arms as you exhale, feeling the stretch all the way through your forearms and fingers. Repeat for 1 minute.
Have you noticed how important leg strength is to your overall health and energy? Weak legs can lead to poor circulation, stiffness in the back and neck, and a lack of energy. Humans are built to use their legs… make sure your legs are strong and healthy. Use your desk to help you keep your balance and maintain a straight back. If 1 minute of squats is challenging, work your way up from however many you can do. It’s a sign you may need to increase your lower body activity.
Want a real challenge without moving a muscle? Try wall sits. Bend your knees and ‘sit’ against the wall. Try to bend your knees 90 degrees. Be sure to pick a safe spot- not against or next to a door- for this one. You’ll be amazed how quickly you feel the burn with wall sits- and not only do they strengthen your legs, they work the stabilizing muscles which can help keep your joints healthy as well.
If you’d like more ideas for powerful 1-minute exercises, as well as a helpful app that reminds you when to take a break and helps you time your activities, check out the 1-minute change app! It’s a great way to make a habit out of moving your body.