For everyone out there working a desk job, getting into a groove and finding flow is often the cornerstone of a productive, fulfilling day.
You’re presented with a problem, and as you spin your wheels, your sense of time and space dissolves. It’s as if nothing else around you is happening — you’re one with the problem and, likewise, one with its solution. Your solution.
There’s just one downside to getting into a rhythm at work…
You might sit still for hours at a time.
While there’s no doubt that finding flow at work is incredibly empowering, it’s difficult to overstate the importance of taking small breaks to move your body.
Research indicates that prolonged sitting takes significant tolls on our bodies. Its effects can range from fatigue and low energy to more serious, chronic issues like metabolic issues, high blood pressure, and structural imbalances.
I know about the drain of sitting too much firsthand. As a desk worker for most of my professional life, I’ve often gone periods of four hours or more without movement other than typing, the occasional head turn, or a quick reach for a snack.
Most of my extended bouts of sitting came in my early and mid twenties, so my body was relatively resilient. Still, I suffered from chronic tiredness, lethargy, and low affect both during and after my workdays.
Things changed, however, when I started to incorporate small bursts of movement and activity into my day — “movement snacks”, as I’ve heard them called.
I didn’t use these to replace a pretty consistent workout plan (my routine is nothing crazy — 3 or 4 days per week of a mix of resistance and aerobic training). I simply leaned into my body’s innate need for movement by building these easy-to-follow, healthy habits.
Read on for a few quick tips that will have an outsized impact on your health and wellness.
1.Start the day with a 20-minute walk around the neighborhood.
This is especially important for remote workers who, like me, have a tendency to roll out of bed and into their desk chair with little more than a quick bathroom trip in between.
With a morning walk, you’re getting more than just the benefits of walking (and, trust me, there are almost too many to count). You’re also getting bright, natural light in your eyes during the first part of the day.
That invigorated feeling you get when you see the sun in the morning isn’t just the emotional gravity of a new day — it’s rooted in science.
Professor Andrew Huberman of The Huberman Lab points out that morning light regulates your biological, or “circadian”, clock such that you actually have an easier time sleeping at night. Likewise, sunlight in the morning helps your body produce healthy, necessary stress hormones that keep your mind and body sharp and alert.
One more thing: that pesky cold-weather friend we call seasonal depression (Seasonal Affective Disorder)? Well, make it a habit to get morning sunlight every morning — yes, even when it’s frigid — and watch your mood skyrocket. I’ve been without seasonal depression for three years thanks to this integral part of my morning routine.
2. Set a timer to get up and do a few of your favorite movements every 25 to 30 minutes.
This technique builds on a famous and ridiculously simple productivity tactic called the Pomodoro Method. All it requires you to do is to work without interruption on a 25-minute timer, and then, when that timer is up, to set a 5-minute timer and take a break to do whatever you want.
When I got my master’s degree in Barcelona, this method was a lifesaver for me. I’d go to a local cafe with my friend Leon, lock in for 25 minutes, and then get up, step outside, and chat with Leon while doing some light stretching.
Not only did we get immense amounts of work done — we also held each other accountable to get bite-sized movement snacks in after each 25-minute increment.
If you’re working at home, don’t be afraid to get a little weird with it! I like to do a couple sets of push-ups in between my Pomodoro intervals. I also mix in bodyweight squats and lunges.
Let novelty be your friend as you mix in little movements between your work sessions. Don’t overdo it, of course, and listen to your body if something feels off. But movements that (safely) challenge you to rotate, reach, flex, and extend all provide the variety your body craves. Try moves like the lunge-and-twist or the split-stance reach to incorporate a bit of balance and mobility into your routine.
3. If you don’t have to be on video or taking notes, take calls while walking or stretching.
Before you try this one out, remember to be tactful. If everyone is on video and expects you to be on video, read the (virtual) room and stay put with your camera on. If your role is to take notes, take those notes and get your movement after the meeting.
That said, plenty of meetings require nothing more than listening and some occasional participation.
As long as your backdrop isn’t noisy, these kinds of meetings are ideal for a bit of activity. As you listen in, step out for a quick walk around the neighborhood. If you’d rather stay near your computer, get on the floor for some static stretching. Hit mute and do a few jumping jacks.
Moving during my less intense meetings was a true life-saver during the summer of 2020. There were some days during which I had no fewer than 11 meetings, with my meeting count for the week totaling nearly 40.
During jam-packed weeks like these, it feels like you’re zip-tied to your chair. But sneak in some movement during your meetings and watch your energy, mood, and disposition improve.
You can do this.
I know what you might be thinking: Another thing I have to remember to do? I get it. It might feel like homework. It certainly is something that, at least initially, will require consistency and some discipline.
But remember — it’s an investment. Your workday, not to mention your health, will improve in ways that you never would have believed. You’ll have more zeal to dive headfirst into challenging assignments, a higher stress threshold for the tense moments, and more energy to pursue your passions and interests once the workday ends.
Start incorporating movement into your workday and watch your life change.
Disclaimer: I am not a medical professional, and the thoughts above should not be considered as medical advice. Please consult your physician before making health-related changes to your lifestyle.
—
This post was previously published on medium.com.
***
From The Good Men Project on Medium
 |
 |
 |
 |
***
Join The Good Men Project as a Premium Member today.
All Premium Members get to view The Good Men Project with NO ADS.
A $50 annual membership gives you an all access pass. You can be a part of every call, group, class and community.
A $25 annual membership gives you access to one class, one Social Interest group and our online communities.
A $12 annual membership gives you access to our Friday calls with the publisher, our online community.
Register New Account
Need more info? A complete list of benefits is here.
—–
Photo credit: Nathan Riley on Unsplash
