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.

7 Tips on How to Keep Work Off and Enjoy Days Off

Fashion photograph designed by Jcomp – Freepik.comHaving a day off from work should mean exactly that. A day far from normal working day schedule and should be very different from other days of weekdays. Unfortunately, with persistent bad habits and technology, it has been a challenge for most people to enjoy days off from work. Numerous individuals have not mastered the art of having fun and letting go off work during these important days. From time to time, you get some days off and it is during this time that you should rejuvenate and re-energize. To others, days off seem like working days continuation due to their normal routines. However, to some, days are spoilt by calls from work to come and assist. This is your day off, the day’s routine should also change. Below are some useful tips on how to enjoy days off. You will also be enlightened o how to step in for urgent tasks during your days off without really stepping in. Here you go.

7. Keep off from normal day schedule

When it is your day off, your daily routine should change. For example, do not be up too early. This is your day to relax and if possible, take your breakfast in bed. It should be a unique day where everything is different from a normal day. If you carry out activities as usual, you will not embrace or appreciate the day. This is the day where you should refresh yourself, treat yourself and do some offbeat. You should, therefore, be creative in order to ensure that your days off are special and thoroughly enjoyed.

6. Take your time

During normal working days, everything is rushed and done in a hurry. This is to meet deadlines among other things. This is now the world of technology and information and for this reason, demands are higher. Hence, productivity requires more efficiency. This translates to workers working at faster rates than it has ever been done. If you handle tasks slowly, you become less competitive and you risk getting sacked anytime someone potential shows up for your role. This is why it is important to handle things slowly when the time allows. During your days off, do not do things the way you do them. Days off are days to be more relaxed and calm enjoying and appreciating every minute that passes. Whatever you engage in during this day, whether it is shopping or treating yourself, ensure that you take your time. Give every activity ample time to enjoy days off and the experiences that come with it.

5. Hiring a virtual assistant

Being your day off does not mean someone from work cannot call you and ask you to step in for urgent assistant. This happens almost every time simply because there are those who will view days off as wasted time. These people will, therefore, assign you duties all over sudden and they cannot wait for you to come back. They need you during those days when you are free. In such a case, should you wait for urgent tasks to go beyond deadlines and lose clients? No, this is where you step in without really stepping in. You do this by hiring a virtual assistant. Virtual personal assistants will help you to handle tasks that are light. You can later attend to what needs you when you have time to do so. They ensure that urgent tasks have been attended to prevent things from going wrong when you are on your day off. However, in this case, you only need to hire the best.

4. Plan ahead

There are those few individuals who will do things well without planning. However, majority of the people lie on the other side. Those that need to have a to- do- list in order for them to carry tasks out well and in order. If you do not have a plan, you will end up doing things randomly and at the end of the day, you will be tired, having enjoyed nothing. It will be better and more helpful to have a list of things that you will engage in in order to enjoy days off.

3. Disconnect from work

It is through the PDA’S, blackberries, internet and laptops that we keep track of our working progress. These devices help us to connect to our tasks 24/7. This is very positive when it comes to productivity. However, for a day off, they will not give you a chance to keep off and refuel your creativity and energy. It is for this reason why you should avoid anything that can bring your work closer to your day off. They are the devices that will take you to work mode when you need an off mode. Anything from your job should be shut off completely if you want to enjoy days off.

2. Treat yourself

A day off should be a rewarding day. It creates perfect time to spoil yourself. Pamper yourself a little like dining at a favorite restaurant, getting a massage, little shopping and such like things. With so doing, you will not only miss your day off, but also increase the appreciation of such a day. It does not matter what treat you do to yourself, but if you associate your days off with rewards, they will be more productive. Working is fun and you might be in love with your job, but you should be in love with your off day even more.

1. Get fresh air

Unless you work outside in nature, the time employees spend in concrete buildings is astoundingly high if it were to be calculated. During your lifetime, much of your time is spent indoors and so you do not get fresh air as you ought to or as you would love to. This is perfectly the reason why a day off should be spent outside in nature. You should not necessarily be out throughout the day, but you can take a walk to the park or ride a bicycle for some change. Exposure to nature is important as this is when you get rid of anxiety and stress. This way you get to enjoy days off since they become unique and interesting. If you do your work indoors, you should not spend a day off watching TV or in front of a computer. Make a change, you do this adequately every day of the week.

The tips above are going to help you enjoy days off. They will help you make a difference between a normal working schedule and a day off. They will bring back the art of enjoying days off like you should. Relaxing, rejuvenating, and resting will bring even more productivity to your work. Days off are not wasted they might be the most important of your working days.