8 Deskercises you can do now*
Deskercises are exercises that can be performed while sitting at a desk or in an office environment to help combat the negative effects of prolonged sitting. They include activities like stretching, isometric muscle contractions, and even using small equipment like under-desk ellipticals to promote movement and improve overall health
*Note do everything slowly, in relaxation mode, and gentle
- Close your eyes inhale and make 8 shaped movements exhale relax shoulders
- Push arms straight from the chair
- Arms up back inhale
- Bend forward to toes exhale
- Posture check straight up relax shoulders
- Boxing in sit
- Write the alphabet with your feet
- Lifting legs alternating.
- Stand behind chair and make jogging or jumping movements 1x 8 sec. 2x 8 sec or 3x 8 sec
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Here 8 nice steps for your Office improvement, you can do
today
These 8 simple yet effective steps can be implemented right away, starting your path to a healthier and more productive workspace.
As we delve into these steps, you´ll get to know me and my mission tho help you create a workplace that fosters a well-being and productivity.
Let´s begin.
Step 1. Enrich your office environment
- Mini step: set a photo of a plant as your phone´s wallpaper to remind you of the benefits of grenery. This is called a biophillic element.
- Action: Purchase a small office plant or explore online plant retailers for suiable options.
With this step, small as it seems, we make a huge impact. It has been proven in many research that biophilic elements (natural elements) have positive effect on our brain, well-being and also overal performance.
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Step 2: Enhance Productivity Through Delivery
- Mini step: declutter your desk and organize essential items within easy reach.
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Action: Implement the ¨2 minute rule¨ > if a task takes less that 2 minutes, do it directly
This step emphasizes the importance of a well-organized and efficient workspace to boost productivity. The mini step encourages decluttering and organsiztion, a form of Feng Sui this is a Chinese knowledge that will be used in the total transformation to boost wellbeing and prosperity.
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Pillar 2. Energy - Time management
Step 3: Incorporate movement
- Mini step: Adjust your posture by sitting up straight and moving your shoulders up for 5 seconds and release with a breath out
- Action: Perform a quick relaxation exercise: inhale 8 seconds and hold the shoulders up hold this breath feel the muscles, the tension become aware and then relaese slowly the shoulders whilst exhaling slowly in 8 seconds
This step not only encourages proper posture but also integrates a brief relaxation technique called PMR Progressive Muscle Relaxation combined with deep breathing and mindfullness.
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Step 4: Fuel your body with Hydration and Nutrition
- Mini step: Place a water container with an anti leak lid on your desk and add a bit of Himalayan salt. A triny sprinkle is great to put electrolytes into your water and therefor you have a drink that is rich in minerals. Himalayan salt has all the 82 minerals the body needs.
- Action: go in your break to a place where they sell healthy smoothies and take a if available green smoothie-. You can also pack a fruit or a salad to your lunch.
This step highlights the importance of staying hydrated and consuming nutritious foods to maintain focus and productivity.
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Pillar 4. Nutrition and Hydration
Step 5: Nurture Well-Being
- Mini step: take a 5 minute ¨nature break¨by going for a walk around the office block or in a nearby park
- Action: Implement the Pomedoro technique by taking 5-minute breaks for relaxation and stillness after each focussed work session
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Step 6: Personal development
- Mini step: dedicate 8-10 minutes each day at the unwinding hour ( the last hour of your workday) to watching an educational YouTube video on a topic of interest of relevance to your work. Here you have a selection of YouTube video´s from NiWa
- Action: Invest in 2 journals. One for gratitude notes and the other for personal development video notes. Make notes whilst watching and go over them at other times, reflect on them
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Pillar 6. Personal development
Step 7: Focussing on Corporate Culture
- Mini step: Review the provided link on leadership models
- Action: Reflect on your current corporate culture and indentifying potential areas for growth and improvement
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Step 8: Strenghten Connections
- Mini step: Connect with a friend or colleague today, whether it´s throught a phonecall, email, or in-person meeting, to remain and foster meaningfull relationships
- Action: have a walk alone in nature. Call it a reflective walk.
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Pillar 8. Connection and Comfort