A five minute standing “at work workout”
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How many hours a day do you spend sitting? Do you schedule “moving meetings”? Do you know what norepinephrine is?
We are into week three of our At-Work Workout series. Have you found five minutes within your busy day? Did you know that research indicates that health programs within the workplace result in a 25% decrease in sick leave absenteeism and a 41% decrease in workers’ compensation costs?
Half of all employed Australians describe their job as “mostly sitting”. Research also shows that employees who spend two and a half hours per week exercising during work hours attain the same (or higher productivity levels) as their less physically active teammates.
At HerCanberra, we are proactive and care about your wellness—both mental and physical health. 12 percent of Aussies report suffering from a common mental disorder, such as depression and anxiety.
Over the month of November, we will release a new “at-work workout” each week. Simple. Five minutes workouts. Designed for the office.
Exercise can support you as a natural mood booster—as it releases norepinephrine (say “norepinephrine” three times, quickly!), which wakes up the brain and gets it going. Norepinephrine (or noradrenaline), is a neurotransmitter and a hormone; and plays a very important role in your “fight-or-flight” response.
When you exercise, several neurotransmitters are released (eg: dopamine, endorphins, etc)—improving mood and motivation.
Exercising for five minutes isn’t enough for your long-term health, but it IS a start—and a “start” is a good place. I’ve put the recommended Physical Activity Guidelines at the bottom of the article, if you’re interested.
Five minute at-work workout
Set your watch for five minutes, and try these three exercises at work:
- Lunge – holding onto desk
- Sit to stand (no arms)
- Standing quad stretch
You can print the PDF here.
At which point in the day can you fit in a five minute work workout?
Australian Physical Activity Guidelines: Adults aged 18 – 64
- Be active on most, preferably all, days every week.
- Two and a half to five hours of moderate intensity physical activity or one quarter to two and a half hours of vigorous intensity physical activity (or an equivalent combination of both moderate and vigorous activities, each week)
- Strengthening activities—two days each week.
Love, Kirra
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If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
