10-Minute Office Workout for Desk Workers:
1) You need to start with your morning routine before you even get out of bed.
If you don’t, then it will be difficult to make the time to exercise at home. So, if you are going to exercise at home, then first thing is necessary is getting up early enough so that you have time to shower and change clothes before heading off into the world.
2) You need to eat breakfast.
Breakfast is one of the most important meals of the day because it provides energy and nutrients to your body. Eating breakfast helps you feel full longer and makes you less likely to overeat later in the day. Your brain needs all the nutrition it can get when it’s working hard, so eating breakfast ensures that your brain doesn’t go into a slump during the rest of the day.
3) You need to drink water throughout the day.
Water is essential for your health and well being. Drinking plenty of water keeps your body hydrated and prevents dehydration. When you’re dehydrated, you become fatigued faster than when you’re not dehydrated.
Dehydration increases your risk of developing high blood pressure, heart disease, stroke, kidney failure and other medical conditions like cancer and diabetes.
4) You need to get up and move around at least once every hour.
It’s easy to fall into the habit of sitting for six or more hours without getting up. However, this is bad for your health because it causes your muscles to tense up and reduces blood flow. Getting up and moving around at least once an hour helps you to maintain better circulation and flexibility.
It also keeps your mind fresh by breaking up the monotony of sitting and staring at your computer screen all day.
5) You need to take a 10-minute walking break at least once every hour.
Practically every single living creature on Earth was designed to move around, so unless you want to sabotage your health, then you need to get up and move around at least once an hour. When you’re stuck at your desk all day, it can be difficult to keep track of time. One way to remember is by using an alarm on your phone.
Another way is to set an egg timer to go off every hour.
But what if I’m busy and can’t take a break?”
you might ask. Well, if you’re really that busy, then the likelihood is that you won’t be able to take a 10-minute walking break. In this case, do what I do and go to the bathroom for a few minutes. It’s not ideal, but it’s better than nothing. After all, you don’t want to develop high blood pressure and other serious medical conditions.
6) You need to get off your butt and move at least once an hour.
Sitting is the new smoking.
We all know that smoking is bad for your health, but did you know that too much sitting can also be bad for your health?
Unfortunately, you spend most of your day sitting at your desk working on your computer. While sitting at your computer is convenient and productive, it’s also bad for your health if you do it all day without getting up. Fortunately, you’re already taking a 10-minute walking break every hour, but now you need to find ways to move around during the rest of the hour. Here are some suggestions:
Take a lap around your office building every hour.
Do leg lifts, knee bends and other simple exercises at your desk every hour.
Stretch your legs and other muscles at your desk every hour.
Do a short cardiovascular workout video on your computer from the comfort of your own office.
Stand up and pace while talking on the phone.
Put your laptop on your knees and stand up to type (and don’t forget to take that 10-minute walking break every hour).
7) You need to take more trips outside into the sunlight.
Most people spend far too much time indoors, but they don’t realize this is actually bad for their health in the long run. Studies have shown that people who are housebound become severely depressed and have a heightened risk of death and serious illness. Fortunately, you still have a job so you can’t be totally classified as “housebound,” but it doesn’t hurt to take more trips outside every once in awhile.
The next time you have to go to the post office or bank or anywhere else you have to drive to, why not park your car and walk around a bit?
Sure, you might be a little early, but it’s better than being late. In fact, the extra walking will give you more time to think, which could help you come up with creative solutions to the problems you’re trying to solve.
8) You need to exercise at least three times a week.
Even if you follow all of my advice in this article, you’re still going to be stuck in a rut if you don’t keep your body healthy. By exercising at least three times a week, you’ll release endorphins which will positively affect your mental state. Whether you do aerobic exercises like running, biking and swimming or weight training with free weights or machines, both are good for your overall health.
You don’t have to spend a lot of money on an expensive gym membership. Simply go to the high school or college and use their workout equipment. Not only is it free, but everyone there is young and healthy, so you’ll feel more comfortable and motivated.
Plus, there are usually cute girls and guys there too. Hey, maybe you can strike up a conversation with one of them and figure out how to get a date!
When you get home from the gym, shower immediately. Don’t even waste time shaving or brushing your hair, just get in and get out. You want to spend as little time as possible away from your computer so you can work on your social skills after all!
9) You need a hobby.
Now that you have more free time, what are you going to do with it?
Hobbies provide entertainment and fun, but they also serve an important psychological purpose. They give you an “escape” from the every day mundane tasks that you have to perform.
Seems obvious, right?
Well, sort of.
What most people don’t realize is that your mind uses your hobbies as a reward system. Think about it.
When was the last time you did something REALLY fun? Something you really looked forward to doing? Chances are it has been awhile, right?
After all, life is mostly work and responsibility. You go to school, then you go to work, then you come home and maybe do a little bit of homework and other tasks.
But here’s the thing: your mind will make sure that you don’t forget those special things in life that give you pleasure. It does this by unconsciously making those things a priority. In order to do this, your brain sacrifices remembering other mundane tasks like paying bills or unwrapping sticky candy gum from your clothes.
Thus, as an unlucky person, you have probably experienced this phenomenon on more than one occasion where you’ve forgotten to pay your bills on time. This is particularly unfortunate for you because if you get too many behind, you not only have to deal with the bill collectors, but also face the possible loss of transportation, electricity and water. No fun!
What’s the solution?
Well, you could move out of your parents’ house and into an apartment, but that would require you to have a better job than you do now. So for now, your other option is to get a hobby. Obviously, you don’t want to overdo it and pick something that requires you to spend a lot of money (this will interfere with the goal of saving money for a better apartment). You should also avoid picking a hobby that is going to take up too much of your time, because you still need to work on your job skills.
Ideally, you want something that is fun and cheap.
So what’s fun and cheap?
That’s easy: board games!
You were big into these back in grade school, so why not get back into them?
They’re fun to play by yourself, and even more fun if you have more players.
But where are you going to find the time and money to buy them?
Glad you asked…
Here’s what you’re going to do. On your way home from work, you’re going to stop by a thrift store and buy some cheap used board games. They only need to be in good condition, nobody is going to care if they have half the pieces missing so long as all the cardboard parts are still there.
After all, this is just so you’ll have something to do in your limited spare time.
It would be best if you could find:
1) A game that can be played by yourself.
This way, you can enjoy it regardless of whether or not anyone else wants to join in. It also helps if the game is interesting enough to draw your attention long after the thrill of a new game has worn off.
2) A game that is fun enough to play with others.
Obviously, you aren’t going to spend all your time playing games by yourself. When friends (and girlfriends) come over, you’re going to need a game that everyone will enjoy.
3) A long game.
You can’t be expected to buy a new game every week just to satisfy your urge to play. Furthermore, if you’re going to invite others to play, then they’re also going to want to bring their favorite games. If you have a long game, then it’ll help in quelling arguments about what game to play.
Fortunately for you, there are several games that fit all these requirements, the most popular being:
Monopoly – This is the grand-daddy of board games. Everyone knows how to play, and there are several different versions (with some far more enjoyable than others). It does take a long time to play, but this allows players to adjust their strategies and makes for a more interesting game.
Balderdash – This is a fun vocabulary building game. One player chooses a word from the dictionary, and others write down an explanation for that word. The person who chose the word then picks their favorite explanation as the “correct” one.
This explanation is then read out loud and the rest of the players try to suppress laughter or protest that the definition is wrong. When everyone finishes laughing or protesting, the person who chose the word reads out the real definition from the dictionary… and it’s usually nothing like any of the explanations!
Scrabble – This is a game best played with words, rather than math (though there are Scrabble tournaments that use math to find the highest scoring words). You can play with 2-4 players, and the games only last about an hour or so. Of course, if you don’t like word games, then this game isn’t for you.
Candyland – This is a simple board game for young children that teaches them about making choices. It has very simple rules that most children can pick up easily (even if they’re a little young). Of course, most adults quickly grow bored with it because there’s little challenge…
but then, it isn’t really meant for adults.
So, which game do you want to buy?
^ ^ V
* Chapter 2: The Thrift Store *
With the rent due soon, you don’t have a lot of time to waste. You rush out the door and make your way to the local thrift store. It’s a not-for-profit store where people donate used clothing and other items, and they usually get sold for pretty cheap.
It’s a good place to pick up a bargain or find some rare items that you can sell for triple the value.
You arrive at the thrift store and find a long line of people already there. Your stomach sinks as you see a sign advertising “Everything Must Go!” marked in bold red letters.
You wait for an hour before you reach the front desk.
Good afternoon, sir, how may I help you?”
The attendant asks. She looks like she just graduated from high school. Her curly blonde hair is tied up in a ponytail and she’s wearing too much eyeliner.
“I’m just here to look around.” You respond.
“Sure thing, but everything is on sale today!
Sources & references used in this article:
para tu Salud: Reduction of Weight and Waistlines by Integrating Exercise Breaks into Workplace Organizational Routine by AK Yancey, A Lara, R Tapia-Conyer, P Kuri-Morales… – 2007 – stacks.cdc.gov
Effect of an office worksite-based yoga program on heart rate variability: outcomes of a randomized controlled trial by BS Cheema, A Houridis, L Busch… – … and alternative medicine, 2013 – Springer
Effectiveness and feasibility of a 10-minute employee stress intervention: Outdoor Booster Break by E Largo-Wight, PS Wlyudka, JW Merten… – Journal of Workplace …, 2017 – Taylor & Francis