Five-minute Cardio to Relieve Workplace Stress

Prioritise Your Health to Reduce Workplace Stress

What if protecting or renewing your health and wellbeing were your keys to experiencing less stress in the workplace, what would you be prepared to do?

Unfortunately, the need to protect one’s health and wellbeing whilst working often takes second place. For so many individuals, healthy living, and making changes are not considered at all until faced with often preventable lifestyle conditions. Believe me, feeling healthy brings freedom. The emotional wellness which it brings enables you to enjoy feeling content, enjoying renewed energy, resilience, and a new sense of fulfilment whether you are working in the office or remotely.

What is the five-minute workout?

A five-minute workout during the time you spend working in the office or working from home can help to alleviate stress and prevent burnout. The good news is that it only takes five minutes to begin to see a change in your general health and wellbeing. Moreover, there is a range of exercises from which you can choose. The exercises are simple, and they do not require any additional equipment. You can do the five-minute workout whilst you are at your desk. However, as much as possible, it is better to move away from your desk, and choose an area or a corner of the office which can provide you with privacy should it be desired. Moving away from your desk helps to improve your mood, and is beneficial for your eyes should your work depend heavily on constantly look at information on a computer screen.

A five-minute workout during working hours releases endorphins, and improves the manner in which your blood circulates around your body. Both biological processes provide a positive effect on your mood and emotional wellbeing. With a clearer mind you will find it easier to focus, and to make better and targeted decisions. Furthermore, the five-minute workout can help you to reduce your risk of developing preventable chronic conditions which are often attributed, in part, to a sedentary lifestyle. Whether you are based in the office or working remotely, continually seated without regular movement can lead to the development of preventable lifestyle conditions such as chronic stress, anxiety and fatigue, type 2 diabetes or the development of high blood pressure.

How Often Should You Workout?

Moving away from your desk your frequently is recommended. Let’s face it, you have probably heard the proverb ‘time is precious’ but do you really take it seriously? There is a strange buzz nowadays which seems to be that the more one rushes around at work, even away from your desk, the more you will get done. Is that really true? In fact, constantly rushing around or riveted to your seat all day often means there is less time or desire to do anything properly.

Every day you spend working solely at your desk, working long hours without movement often means you become so tired you forget to send the important email or make the important telephone call. Often you find that you are so stressed you do not have the time or the energy to smile, laugh or interact purposefully with your colleagues anymore. You cannot find the document which you are sure you filed yesterday. The excitement you felt when you were first offered the job, or when you set up your business has disappeared because you no longer have that important zest for life.

The good news is that this can be changed; you can reduce your stressors, improve your health, and feel emotionally so much better. How do you start? You can begin by moving away from your work station at regular intervals.

The medical profession recommends that you aim to put your task on pause every half an hour. It is understood that ‘occasionally’ it might not be possible to leave your desk or to pause every half an hour. The task in which you are engaged may not make it possible to do. However, it is advisable to make a conscious effort to change your environment as soon as it is possible to leave your work station.

In addition, you can also consider doing the following: While you are seated you can do calf raises. You can also benefit from standing up, stretching out your arms, and walking a few paces. Doing something is better than not doing anything. Those simple exercises can help to bring a boost to your energy levels, and decrease fatigue; this can enable you to stay active at your desk, and improve your mood or sense of wellbeing.

Suggested Five-minute Workouts

You can make changes from today, and it only takes five minutes. In your lunch break you could do even more. Here are five suggestions:

1.  Calf raises.

2. Arm circles

3. Squats

4. Side to side lunges

The focus of this exercise is placed on the lower body. The muscles in your thighs, quads, glutes, hamstrings and hips receive a workout which improve your mobility and flexibility. Improved strength and mobility help to relieve stress by improving your overall sense of emotional wellbeing.

5. Go for a walk

A 10-minute to 15-minute walk, in the open air, takes you away from your desk. Very often, just a simple change of scenery can boost your mood. Moreover, imagine the additional benefit to your weight management goals and cardiovascular health. You will find that engaging in activities which provide you with stress relief and long-term health are worth it.

Contact Sonia to find out more.

Perhaps you would like support to help you to cope and thrive personally or professionally. You would like to learn how to improve your mental wellbeing; how to reduce stress or anxiety; avoid burnout, and improve your general health and wellbeing. Contact me, and let’s talk.

You can contact me by email at Leap to Health info@leaptohealth.co.uk