Newton’s 1st Law states that “An object at rest will stay at rest, and an object in motion will stay in motion.” He was not talking about physical activity or productivity, but it’s also true in these instances. If you’re not being productive, or you’re sitting sluggishly… chances are you’re going to continue being sluggish and unproductive. But if you’re physically engaged and productive, you’ll likely continue to be.
You’d think that not moving and sitting still at your desk all day would allow you to conserve energy, but paradoxically, it can leave you tired and drained. Adding more movement (without over-exerting yourself) to your time in front of your computer can allow you to sustain your mental and physical energy throughout the day. In recent years, science had been showing that sitting for long periods of time can be a hazard to your health. Health risks aside, sitting statically at your desk all day could actually make you less energetic, reduce your mental clarity, and thus make you less productive at your job. To state this in a more positive way, doing simple and often unnoticeable activities could give you more energy and actually make you more productive. Employing these strategies can give you increased mental clarity to work effectively.
Perform Leg Raises
Sit with good, upright posture and simply raise one leg and the other straight out in front of you and hold for a few seconds. You can even raise both legs at once and increase the amount of time you hold them up as this exercise becomes easier.
Get an Adjustable Sit/Stand Desk
I’ve found that if I sit for an entire workday, I feel exhausted at the end… the same applies if I stand most of the day. An adjustable sit/stand desk can allow you to switch between sitting or standing whenever you please. Even if you only stand for an hour a day, every little bit helps. I’ve found that using a “wobble board” (with a very slight curve) makes standing less fatiguing, as you can shift your weight from side to side while standing. And when you do sit, try to maintain a healthy, upright posture and not slump or slouch in your chair.
Do Isometric Exercise
Tense and release muscle with no movement. Flex and engage muscles in your legs, glutes, arms, abs, or back. Remember to breathe and not hold your breath while. You can flex your biceps and forearms while typing on the keyboard without any loss of typing speed. Contract and hold your muscles tightly for roughly 5 seconds (no need to count) and release. Try flexing different muscle groups and repeat as you see fit.
Stretch
When a cat gets up after laying down, they always stretch to loosen up their tight muscles. You can develop a lot of tight and tense muscles by sitting all day, so take after our feline friends and stretch from time to time. Stretch your arms out to your sides or above your head. Stretch your torso from side to side. Raise and stretch your legs out in front of you. Stretch your neck to the left and the right. Raise and flex your shoulders to relieve tension there.
Fidget
Some people are natural fidgeters and need no further explanation. I tend to constantly bounce my legs under my desk without even realizing it. You can also find a stress ball to squeeze if you have a free hand. Chewing gum could also be seen as a form of fidgeting that’ll burn a few calories. If you already are a fidgeter it could reap some unexpected benefits, but if you don’t fidget already, it’s probably not be advisable to take up the habit.
Stand Up or Walk for a Bit
If you’re feeling sluggish at your desk, even standing up for 10 seconds and taking a few deep breaths can have a positive effect on your energy levels and allow you to refocus on your work. If you don’t have a standing desk you should briefly stand up every 30 minutes, or you may be able to stand while you’re on a phone call. Taking a short break to walk to the water cooler may be beneficial to boost your energy levels.
Do Body Weight Exercises
While not technically “at your desk” and integrated into your workflow, it’s worth mentioning you can do some classic body weight exercises near your desk for a quick energy boost. Squats, lunges, and wall-sits are a few good options. Keep in mind, your co-workers may look at you a bit funny if they see you busting out a set of push-ups on the floor. Exercising in the office may be highly frowned upon if you’re in a very corporate work environment. But if you’re working at home, go right ahead; your dog or cat won’t judge you. Or you can simply aim to do a short, moderate 5-10 minute workout over your lunch break. This will help you over any potential afternoon slump without completely fatiguing you.
How do you stay fit, motivated, and energized at the office? Let us know on Facebook.
Disclaimer: The author is not a fitness or medical expert. Not all exercises are suitable for all people. Please consult a medical professional before adopting any new exercise regimen.
