4 Amazing Exercises to Boost Productivity

When you exercise, you spend a part of your time each day to complete the routines. Based on this premise, you’ll spend time doing other activities that should be allotted for your work. That seems counterproductive, right?

 

Wrong. Studies show that when you exercise regularly your mind becomes sharper and your mood significantly improves. The blood flow to your brain increases, thus improving its efficiency. These, in turn, help boost your productivity by at least 20% more. The World Health Organization recommends exercising at least 30 minutes in a day. You may set one 30-minute session or break it down into smaller chunks throughout the course of the day.

Except for breathing exercises, activities should be a bit difficult than what you’re typically used to (breathing exercises focus more on rhythm, so, this is not applicable in this case). Also, your heartbeat should be slightly elevated when doing these activities.

One easy way to know if you’re exercising hard enough is using the “talk and sing test” which includes the following:

• If you can exercise while talking or singing that means the exercise is too easy for you. In this case, you need to speed things up or make the weights heavier.
• If you can exercise while talking but can’t do it while singing that means the exercise intensity is just about right for you.
• If you can neither sing nor talk that means you’re working out too hard. You need to slow down a bit or lift slightly lessen your weight load.

1. Breathing Exercises
This is the foundation for all the other exercises that you will perform. Therefore, you need to master how to do this. This can help boost productivity by encouraging your body to supply more oxygen to your brain. Remember, oxygen is a precious commodity for your brain. Low supplies of oxygen can make you feel sluggish and lethargic, thus decreasing your chances to perform better at work. Examples for breathing exercises may include:

• The 4-7-8 breathing pattern: This is an activity that you can do each time you feel stressed out. Sit on a chair with your back straight. Place your tongue against the upper palate, specifically, where your upper incisors meet your gums. Rest your tongue against that area for the entire activity. Quietly inhale through your nose, count up to four, hold your breath for seven counts, exhale through your mouth for eight counts, and then make a whooshing sound while you’re at it. Do this slowly so as not to constrict your airway. Do this three or four more times.
• Breathing with meditation and/or mindfulness: This is a bit similar to the 4-7-8 breathing activity. The main difference is that this has progressions. For this exercise, you need to sit upright or lie down first. Closing your eyes can help you avoid distractions so you can focus more on the breathing pattern. Perform the 4-7-8 pattern for 15 minutes. When you’ve mastered breathing while sitting or lying down, progress to meditating with your eyes open, then while walking, then while doing your usual chores.

2. Strengthening Exercises (resistance exercises)
These can help bulk up your muscles. It can help improve your productivity levels by increasing the rates of pumping blood around the body. This is especially evident in the calf muscles. Aside from that, this can help correct postural problems and eventually get rid of pain and discomfort due to poor posture. You can do these exercises 3-5 times a week. Start off with 2 sets of 10 repetitions each. These exercises may include:

• Lower back: Bridges are good exercises to begin with.
• Abdomen: Fortunately, crunches are not the only way to go (these are good exercises, though!). Other variations are double leg lifts and planks.
• Hips: Single leg lift exercise is a good start. Progress this by incorporating ankle weights.
• Shoulders: Dumbbells or kettlebells are your friends.

3. Aerobic Exercises
This type of exercise mainly focuses on the cardiovascular system. Thus, it can help promote better blood circulation while improving your tolerance for prolonged physical work. If your work becomes easier for you physically, it helps you accomplish more chores without getting tired easily. You can do these exercises 4-6 times a week. Go for a minimum of 15-20 minutes and progress until you reach one hour. Aerobic exercise may include:

• Walking: No, your usual walking will not normally cut it. If you’re just starting out with this entire exercise thing, you can prolong your walking time. When you get used to that, switch to brisk walking.
• Running: Heck, you can even do continuous training so you can take part in marathons.
• Swimming: If possible, make sure the water is a bit warm when you exercise.
• Dancing: May it be video game dancing or some classic dance classes, get your groove on. Jamming with friends is highly recommended!

4. Flexibility Exercises
Most of the activities under this exercise type aim to improve the range of motion of your muscles and joints. This also helps relieve tension in different muscle groups. As a result, it reduces your stress levels. You can do these exercises 5-6 times a week. Start off with 3 repetitions with a 30-second hold of each muscle group.

• Abdominal stretches: Get in a prone position. Prop your arms up and hold the position for 30 seconds. This is equivalent to one repetition.
• Lower back stretches: While in a long sitting position with your back straight, stretch out your arms in front of you and reach for your toes.
• Shoulder stretches: Sit up straight and place one arm behind you. Using your other hand, tilt your head to the opposite direction until you feel a stretching sensation at the side of your neck.

It’s best to perform these exercises alternatively for two good reasons: First, this can help your major muscle groups take a break while other muscles are worked out for a specific day; and, second, this will prevent boredom. The latter is more important because this will tell if you’ll be in it for the long haul. If all else fails, be accountable to someone else (i.e., trusted friend, gym buddies, close family member) so you’ll adhere to your routines more efficiently.

Top 7 Ways a Virtual Assistant Can Improve Your Life

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If you’re feeling overwhelmed by your day to day schedule and would love to have more free time up your sleeve, you may want to seriously consider hiring a virtual assistant. How can hiring a virtual assistant, transform your life? By delegating personal tasks and basic business tasks to a competent virtual assistant, you’ll free up time to work on taking your business to the next level and will have more time to spend with your friends and family.

If you’re curious about the types of tasks which can be outsourced to a virtual assistant, simply continue reading to discover a variety of examples.

Examples of personal tasks and basic business tasks which can be handled by a virtual assistant:

1. Email management

If you receive dozens of emails per day, a virtual assistant can manage your inbox and can highlight important emails which you should address as soon as possible. A virtual assistant may also be able to prioritize personal emails that you receive from family members, so that they don’t get lost amongst your emails.

A virtual assistant may also be able to unsubscribe you from any email lists, that you’re no longer interested in receiving emails from. As there is nothing worse than logging into your email account and being confronted with dozens of promotional emails, from companies that you’ve only shopped with once or twice.

2. Social media management

If your business has a social media presence on websites such as Facebook, Pinterest, Instagram and Twitter, a virtual assistant may be able to run your business’s accounts. As an example, a virtual assistant acting as a social media manager, can engage with your customers, run competitions and put up posts on behalf of your company.

You may also be tempted to hire a virtual assistant to act as your social media manager, if you’re running an international business and would like posts to be placed on your accounts around the clock. After all, you already have enough on your plate without having to worry about placing posts on Facebook and Twitter, in the middle of the night.

3. Research tasks

Virtual assistants can also be hired to conduct research on your behalf. As an example, virtual assistants can assist you with personal tasks such as finding the lowest price, on a gift for a loved one. Alternatively, virtual assistants can also help you out with business related research tasks such as finding a suitable restaurant for a business meeting or arranging transportation to and from meetings.

As an example, if you’re flying out of town for a business trip, a virtual assistant can assure that their is a shuttle or taxi cab waiting for you when you get off your flight. Better yet, a virtual assistant may also be able to find a hotel or resort, which meets all of your specifications. As an example, if you require your chosen hotel to be located within a ten minute drive of a specific conference facility, a virtual assistant can send you a list of hotels which suit.

4. Appointment management

A virtual assistant can contact clients or employees on your behalf, in order to arrange meetings that suit each individual involved. Better yet, your virtual assistant can also program your appointments into your calendar, so that you’ll be alerted about each meeting, on the day of each meeting. If for some reason you need to reschedule an appointment, a virtual assistant can also contact those involved, in order to make alternative arrangements.

5. Personal shopping

If you lead a busy life, you may be able to free up some well needed extra time by delegating menial shopping tasks to a virtual assistant. As an example, if your preferred grocery store offers an online delivery service your virtual assistant may be able to manage your orders and if necessary add items to your shopping list, on a week to week basis. As an example, if you’re planning a social get together, a virtual assistant can ensure that you’ve ordered enough food and drink to cater for everyone on your guest list.

As an alternative example, a virtual assistant can also watch your saved auctions on Ebay and can scour the internet to see whether your favorite pair of jeans are still for sale.

6. Family related tasks

Whether you need to find a reputable babysitter in a hurry or need to find a venue for your child’s birthday party, a professional virtual assistant, will be able to assist you with your family related tasks. As an example, if you need to find a new dentist for your family, a virtual assistant can research all the dental practices in your vicinity, to find out which practices have the highest reviews. Once you choose a dental practice, your virtual assistant can also handle your family’s dental bookings.

As an alternative example, if you don’t have the time to keep your house looking pristine, a virtual assistant may also be able to hire a cleaning company for you. Best of all, a virtual assistant can check potential cleaning companies references, before making a booking, as you need to be able to trust a cleaning company, before inviting their staff into your home.

7. Proofreading tasks

If you’d appreciate a second pair of eyes, in order to proof read an important document, a virtual assistant will be able to help you by carefully proofreading your document. Better yet, your virtual assistant may be able to help you with editing your document. So if you assumed that you’d have to hire a professional editor, in order to proofread a document or marketing material, think again. Most virtual assistants have a tertiary level education and have plenty of experience proofreading documents.

So if you find yourself overworked and stressed out and wish that you had more free time to spend with your family and friends, it’s certainly well worth considering hiring a virtual assistant on a trial basis. Just a word of warning, once you discover how hiring a virtual assistant can transform your life, you’ll never want to go without a virtual assistant again and may come to see a virtual assistant as a necessity not a luxury.

 

 

 

 

 

 

Increase Productivity While Working From Home

Increase Productivity While Working From Home

When running a home business, you have to deal with all kinds of tasks constantly. Because of this burden, things can begin to feel overwhelming. Thankfully, there are many awesome activities you can do to break up the monotony and frustrating menial tasks you are faced with every day. To help you begin leading a more successful and happy home work life, try out these four awesome tips to increasing productivity while working from home:

1. Take Frequent Breaks
Overworking yourself may seem noble or like it will make you more successful, but it actually does more harm than good. When you fail to take frequent small breaks, your brain becomes exhausted, and your ability to focus on task effectively diminishes. Working that 30 minutes extra a day is not worth having your overall work quality fall.

2. Exercise Your Mind and Body
One of the best things you can do during breaks are small mind and body exercise. Whether you attempt yoga, a quick run, or a small relaxing nap, these sorts of body boosting techniques can help your mind become sharply focused. If you want to lead a more relaxing and successful work life, finding what mind and body boosting exercises fit your lifestyle can provide a huge boost.

3. Find Time for Social Interaction
Keeping yourself kept up in your home office day after day can have negative mental effects. Getting out there and doing business face to face when possible cannot only increase your business’s reputation, but will help your overall mood skyrocket. Nobody wants to be strapped to a chair for the entire work day, and doing so is terrible for your mental health, so start planning things you can do to make your work day a bit more social.

4. Hire a Virtual Assistant
To free up time during your workday, and get rid of the time you waste every day on menial tasks, hiring a virtual assistant is highly recommended. By hiring one assistant to help you with day-to-day work tasks, you will be able to expand the breadth of your business goals.
For quality virtual assistant services, you need go no further than OkayRelax. Their virtual assistant services pair you with a personal VA to help you lead a more successful and relaxing home work life. From administrative tasks to making dinner reservations for a well deserved after work break, your assistant will help you lead a more fulfilling life.
Here are just a few of the amazing tasks that your OkayRelax virtual assistant will help you handle:

-Time Consuming Research: Need a topic thoroughly researched, but don’t have the time to scroll through Google through hours on end? Let an OkayRelax virtual assistant take on this sometimes-frustrating burden for you. Give them a topic and then sit back while they put together a detailed and easy to understand report for your convenience.

-Administrative Tasks: Never waste time setting up meetings and transcribing audio again. With an OkayRelax virtual assistant you can simply delegate the tasks you need administrated for the night, and they will take care of the rest. That way, you will have plenty of extra time to focus on the actual needs of your clients.

-Schedule Management: Crafting your schedule week after week can take hours of annoying work. Thankfully, OkayRelax virtual assistants have plenty of experience crafting schedules for home businesses in all sorts of industries. Additionally, your personal assistant will help ensure that you never miss an important call or meeting!

-Restaurant Reservations: After work, you just want to relax with some good food, wine, and company. With an OkayRelax virtual assistant, the sometimes-complicated task of researching and booking an awesome restraint reservation will become simple. Simply tell them your tastes, budget, and the kind of atmosphere you crave, and the assistant will do the rest.

-Activity Recommendation: For healthy work breaks and after hour fun, OkayRelax virtual assistants can be an excellent source of support. Allow them to take the time out of their day to plan awesome activities for you, and you will free up tons of time to get the amount of work done you need to do to relax.

-Travel Planning: Looking to schedule an awesome vacation, or a work trip that will help you make your business skyrocket? At OkayRelax, the virtual assistants will make sure your trip goes off without a hitch. Allow them to research hotels, restaurants, activities and more that will make your trip stellar.
Now that you know all the amazing benefits to be had with an OkayRelax virtual assistant, do not hesitate to make an appointment for a free consultation today! A more relaxing and successful home workweek is just a call away!