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6 Simple Workplace Exercises to Improve Your Health & Productivity


We spend on average 40 hours a week at work, with many of those hours seated at our desks

creating tension in the body and reduced blood flow affecting our mind and muscles. Workplace exercises are a great way to keep yourself active and healthy without sacrificing

your productivity at work.


Benefits of exercising at work include:


Enhances mood: Physical activity stimulates your brain and releases neurotransmitters

such as dopamine and serotonin, which can lead to you feeling happier at work


Boosts energy levels: Exercise releases hormones such as noradrenaline, which plays an

essential role in the regulation of attention, cognitive function, and energy levels

helping you feel more productive and efficient with your tasks


Reduces stress and can prevent burnout: Studies show that physical activity, notably

cardiovascular exercise and resistance training, increases well-being and decreases

psychological distress and emotional exhaustion


Here are 10 simple exercises to increase your movement during the workday:


1. Back Bend: Stand up and stretch your arms over your head, reach for the ceiling and

slightly bend backwards holding for 10 seconds. Repeat 3-5 times. This helps relieve

tension and reduce the risk of repetitive strain injuries.


2. Seated Leg Raises: Sit in your chair with your feet flat on the ground. Slowly lift one leg

and hold for a few seconds. Lower it back down and repeat with the other leg. Do this 8-

10 times per leg to strengthen your hip flexors and leg muscles.


3. Walking Meetings: Instead of sitting in a conference room or at your desk on the phone,

try having walking meetings. This not only helps you to stay active but also promotes

creativity and productivity especially if you take a walk outdoors.


4. Chair Squats: Stand in front of your desk chair with your feet shoulder-width apart.

Slowly bend your knees to lower your body sitting back into the chair slightly, then lift

back up. This exercise helps to strengthen your glutes and legs.


5. Wall Sits: Stand with your head and back against the wall and lower your body into a

sitting position, knees as close to a 90 o angle. Hold this position for as long as you can.

This exercise helps to strengthen your leg muscles and improve posture.


6. Neck Stretch: Shrug your shoulders back and down away from your ears then slowly

turn your head to the left and hold for 2-3 deep breaths, repeating on the right side. Do

this 3-5 times per side to relieve tension in your neck and shoulders.


So get moving today and try at least 3 of the above exercises to improve your mood, energy,

and focus while at work. Here at FreshTalk, we know how important daily movement is and

therefore we always try to include a 5-10 minute stretch break during our workplace wellness

webinars so you can continue to stay focused and refreshed!

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