Well-being and Motivation in the Office: Exercise Tips
Taking time out for some simple exercise creates a great way to relax in a busy day. Regular short breaks help keep your mind and body alert and recharge you before the next task.
Create a pause in your busy day, as if you were pressing the pause button on your remote control, to allow your mind to wander to a favourite place, holiday, person or memory. This will give you time out. Daydreaming or visualising has the effect of creating a healthy pause or brain break, allowing your mind time to assimilate information. It also has the effect of allowing the endorphins or happy hormones to flow through your body stopping the stress hormones building up.
Consider the following exercises to try at your desk to energise your body (adapted from the Chartered Society of Physiotherapy).
- Deep breathing - take a few deep breaths into your lungs, breathing in to a count of 3 and out to a count of 5. Feel the air going into the base of your lungs by the lower part of your rib cage. Breathe out fully to expel all the air from your lungs with each breath.
- Executive stretch or elbow flare - place your hands behind your neck loosely grasped.Keep your head and neck tall. Squeeze below the shoulder blades and take your elbows back, taking care not to press on your neck. Hold for 5 seconds.Repeat three times.
- Shoulder shrug - keep your shoulders back and lift them towards your ears, breathing in slowly. Tighten the muscles in your shoulders and hold for five seconds. Breathe out as you drop the shoulders. Repeat three times.
- Stand up! - every time you stand up you increase the blood supply to your brain to energise your body.
“Regular exercise is also essential to regain the balance in your life. Often exercise is the first thing to suffer when we feel under pressure, yet it is one of the most important aspects to maintain your balance. Include walking, swimming, dancing, time with friends, walking in the countryside, or taking a few moments outside in the fresh air.” Gillian Burn, Illumine Well-being Trainer and Author of The Energy and Well-being pocketbook
Adapted from The Energy and Well-Being pocketbook which is available to purchase here
Gillian delivers a number of our well-being and motivation courses.
© Gillian Burn and Illumine Training 2007 - This top tips fact sheet first appeared in the November 2007 Illuminating Newsletter from Illumine Training.
Tags: Breathing exercises, Exercise, Health and well-being, stretch exercises