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Key benefits of Holistic Oasis Office's outdoor environment:

1. Vitamin D boost from natural sunlight

2. Enhanced mood and reduced stress

3. Improved focus, concentration, and creativity

4. Strengthened collaboration and teamwork

5. Increased energy levels and physical fitness

6. Heightened environmental awareness

By incorporating outdoor exercises and activities, Holistic Oasis Office promotes employee well-being, productivity, and creativity while fostering a culture of sustainability and collaboration.

Circuit 1 of the Holistic Oasis Office program focuses on integrating daily exercises and habits to improve overall well-being and work performance.

Drawing inspiration from the concept of "Atomic Habits," 

Circuit 1, encourages small, consistent actions that yield significant results over time. This sequence combines various elements, including:

1. Warm-up exercises
2. Strength and balance training
3. Flexibility
4. Cardiovascular activities

By engaging in this well-rounded mix of exercises during the first hour of their workday, employees can experience numerous benefits throughout the day, such as increased energy, better focus, and improved mood.

Circuit 1 lays the foundation for a healthy and productive work environment, emphasizing the importance of small yet consistent actions.

Circuit 1 Outdoor or Indoor 8 exercises "units"

1. Slow Jogging: 

Employees can engage in a slow-paced jog to

• warm up muscles,
• gradually increasing heart rate and improving their cardiovascular endurance

2. Coordination

 Movement backwards and sideways (l+r); walk, slow jog or jumps

• Unconventional movements stimulate the nervous system,
• Promoting better coordination and motor control.
• The ability to move efficiently in multiple directions increases agility, which is especially beneficial for athletes and overall fitness.
• Boosts cognitive function: Complex movements activate the brain, improving cognitive performance and brain health

3. Rotations: hips, spine and shoulders

A simple yet effective exercise for

• Physical well-being and injury prevention.
• Warming up of the body. 
• Flexibility boost. Core strength.
• Posture improvement.
• Blood flow enhancement.
• Joint stress reduction

4. Skipping:

• Skipping is a fun and accessible activity, skipping provides a full-body workout
• With or without a skipping rope 

5. Jumping Jacks:

• Jumping jacks are an excellent full-body exercise that targets multiple muscle groups and helps improve coordination and agility

6. Planking

1. Forward plank +  push ups

2. Backward plank + dips & stretching

3. Sideway planks L\R + arm movements 

Planking combined with pushups.

• Are safe, efficient total body exercise.
• Planks in various directions.
• Enhance core strength, balance, stability, posture, and coordination,
• Resulting in overall improved physical fitness of the whole body

7. Wallsit with arm-shoulder movements: 

The combination of wall sits with arm movements transforms the exercise into a full-body workout, targeting not only the lower body but also the upper body, core, and balance, making it a highly efficient and effective exercise

• Wall sits effectively strengthen the quadriceps, hamstrings, glutes, and core muscles, while also improving balance and endurance
• This low-impact, static exercise is suitable for various fitness levels and can be easily modified for increased intensity
• Adding arm movements* to wall sits not only improves muscle activation and balance, but also makes the exercise more engaging and dynamic, preventing boredom and increasing motivation during the workout

Adding arm movements each 8x: *rotations, up & down sideways, up & down front, rotations hands with elevated arms, create your own routine in this

8. Stair Climbing & Stair stretching:

Climbing stairs is a simple yet effective way to increase cardiovascular endurance and strengthen the lower body muscles, particularly the glutes, hamstrings, and calves

To incorporate stairs into your stretching routine, try these exercises:

• Step Up Stretch: Hold the rail. Step up onto a stair with one foot, then lift your other foot behind you and grab it with your hand. Lean forward, feeling a stretch in your quadriceps and hip flexors.
• Stand on floor before stairs. Hold rail. Put one  on 3rd step its a lunge. Bend forward with whole body whilst keep lowest foot on the floor
• Stair Calf Raises: Stand on a step with just your toes and lower your heels below the step. Raise your heels only 1 cm up, then lower them back slowly and very careful down a little to stretch your calf muscles. 
• Stair Hamstring Stretch: Stand on a step with one leg and extend the other leg straight out in front of you, (few stairsteps higher) resting your heel on a lower step. Lean forward slightly to stretch your hamstrings

Additional info:

Circuit 1 - Outdoor or Indoor Movements

Goal: Morning warm-up - cardio - strength routine outdoor - coordination 

Place: outdoor office environment

Start point: office entrance

Time: 8:00 - 8:20 AM

Motivation: Our morning workout uses the Kaizen method and Atomic Habits principles, featuring 8 short circuits of total-body exercises.

Small, consistent efforts yield lasting results, enhancing overall fitness and well-being through manageable, sustainable daily routines

For: employees who wish to enhance their overall performance

Gear:

• Arriving at 8:00 in training attire is recommended.
• This attire can be personal or company-provided workout gear, ensuring comfort, functionality, and motivation to kickstart a productive day.
• Encouraging employees to wear appropriate workout gear promotes a sense of camaraderie and commitment to personal development while fostering a healthy work environment

Schedule: During this early session, employees engage in various activities designed to boost physical and mental well-being, including: 

Method: Kai Zen Cardiovascular Endurance Training benefits:

• Gradual progress in heart health
• Enhanced stamina over time
• Small, manageable changes
• Daily growth and self-discovery
• Foundation for long-term well-being

Embrace this approach for sustainable improvements in fitness and overall health.

Every day a little: gradually and improving cardiovascular endurance

Designed to: provide a well-rounded workout that focuses on both cardiovascular fitness and strength training.

• Warming up muscles,
• Enhancing all body and mental functions
• Cardiovascular Health: Improves heart and lung function,
• Increasing stamina and overall fitness.
• Weight Loss: Burns calories efficiently
• Coordination: Enhances balance, agility, and motor skills by engaging multiple muscle groups simultaneously.
• Bone Health: Strengthens bones and joints, reducing the risk of osteoporosis and injuries.
• Mental Well-being: Releases endorphins, improving mood and promoting mental resilience