11 Easy & Quick Physical Activities to Boost Your Daily Productivity
You're feeling that doubt creeping in, sluggish after another long, stressful day, and unmotivated to act on your goals. What can you do?
If a lack of physical activity is your problem, then it's time you started moving. If you've been sitting in the same place for hours and your body and mind are feeling sluggish, it's time to get up, stretch those muscles, and get the blood flowing again.
There are lots of studies showing the positive effect exercise has on your mood and your relationships. You will be more energetic, and people around you will benefit from your gentle attitude. Today I can share with you some quick and easy physical activity ideas you can do to boost your productivity.
Does exercise have a direct impact on productivity?
Workout is a method that boosts your productivity now. But can a healthy way of life affect your well-being in the long term? There are multiple studies done around the world that have looked at those who exercise and those without. Results showed a positive reaction to those who exercised, showing their concentration increased, they could complete their daily tasks on time. They could get on with their day without the need for unscheduled breaks, all in all, help to improve their mental health.
How Exercise Can Help Improve Your Mental Health?
Exercise has increased brain activity and improved learning, memory, and mental health. Researchers have found that exercise can help maintain healthy brain function in children and adults with various mental illnesses.
Moreover, some studies suggest exercise could help prevent further decline in the cognitive functions of individuals with Alzheimer's disease or other mental illnesses such as schizophrenia and depression. Exercise boosts your productivity by increasing your physical and mental clarity.
Why should you do exercise to improve your mental state?
The endorphins and other hormones released when you exercise positively affect every cell of your body and help relieve stress. Exercise increases the flow of oxygen and nutrients to your brain cells which helps them communicate better.
Exercise causes new connections to form between brain cells. It improves the connections between them so that they are more effective. This allows the cells to transmit electrical signals more effectively, providing a message that can be understood by another cell. Exercise gives your brain a reboot and improves its ability to learn, make connections and recall information.
11 Easy & Quick Physical Activities to Boost Your Daily Productivity
The process of building healthy habits and achieving your goals has not only a physical side but also a mental side. What if I told you could boost your productivity both mentally and physically?
Mentioned below are 11 easy and quick physical activities to boost your productivity.
1. Walk around
Walking can increase physical and mental activity, boost energy levels, and promote creativity. Plus, it is one of the most accessible workouts to improve your blood circulation and feel great. Try walking around the office during your next break and notice how you feel refreshed after stretching your limbs.
When you take a walk, you feel better and have a positive outlook on the day. Studies show that walking at a moderate to very brisk pace for just 10 minutes can keep your mind focused throughout the day. Lunchtime is a great time to wear a pedometer to see how many steps you take in one day.
2. Stretch
Stretching helps your muscles contract and relax. Once you start stretching, you will feel much more energetic, and even your physical appearance. Stretching improves blood circulation, increases the flexibility of joints, and reduces the signs of ageing, such as muscular tightness in the back, shoulders and neck. Its purpose is to improve your posture and flexibility, increasing your strength and flexibility to work on the computer all day.
The best way to start stretching is by doing simple stretches daily. You can do your first stretch by kneeling on a low step and then kicking your legs up to stretch your body. If you feel uncomfortable, do not push yourself too far, or you will suffer injuries. If you have a problem with a tight back, it's best to stretch your back before you do heavy work.
3. Practice yoga
Yoga is an ancient discipline that originated in India over 5,000 years ago and is popular among many Westerners today. The basic philosophy of yoga is to promote health, peace and balance by using body awareness and breathing techniques to lead the practitioner into a state of relaxation, physical harmony, and mental clarity.
For the best results, you should do a 20-minute yoga session three times a week at the beginning of your day.
4. Running
Running is a great way to boost your metabolism and get the blood flowing through your body. It helps you to burn calories quickly and also improves your mental focus. Running can improve your mood and give you increased energy. It would help if you started by doing only 10 minutes of running a day. When you get used to running, try increasing the duration of your runs gradually up to 30 minutes a day.
5. Swimming
Swimming is one of the best forms of exercise for improving flexibility, strength, and endurance in any body part. The best part about swimming is that it is an enjoyable exercise. If you are unmotivated, try swimming at the pool or a lake to increase your energy levels.
6. Sit-ups
Sit-ups are a great way to get your body into shape. Almost anyone can do sit-ups, no matter their condition. But having said that, if you need to gain the necessary training or strength to perform sit-ups, it is best to avoid them.
The most effective way to do sit-ups is by lying flat on the floor and bending your elbows and knees while lifting your body off the floor.
7. Push-ups
Push-ups are a great way to improve overall coordination, muscular strength, endurance and body shape. Push-ups are a great exercise to strengthen the arm muscles, including the triceps, biceps and chest muscles. If you were to do push-ups every day, they would increase your physical appearance and improve your mental state.
Performing a proper push-up is quite simple. You need to place your hands in the palms of your hands a few inches below your shoulders and then push up from the ground without bending your elbows, arching your back, or dropping down.
8. Jumping Rope
Jumping rope is a very aerobic exercise and great for losing weight. It can also help you build your calf muscles and helps improve your stamina and speed. Jumping rope helps reduce stress levels, increase your stamina, burn fat, sculpts your legs, improve your speed and build strength in the arms.
9. Dance
Dancing and music have a significant effect on the brain. Research shows that dancing improves our memories, focus, concentration and attention span. The benefits of dancing include overall improved mood and health as well. Dancing is a unique experience that stimulates the mind, body and soul. When you dance, you enter a state of euphoria that is similar to meditation.
If you want to start dancing and improve your mental state, try starting with slow dance or tango.
10. Lift Weights
Lifting weights not only helps you to build muscles, but it is excellent for the entire body. It can improve your posture, boost your metabolism and increase strength. You can do it as a couple or with friends at home or in the gym.
Lifting weights not only helps you build muscles, but it is excellent for the entire body. It can improve your productivity and help you to reduce the signs of ageing. Studies show that weightlifting can improve brain function and help you to be more attuned to your surroundings. Try doing this simple exercise at home before starting your day, and notice how great you feel.
11. Cycling
Cycling can be helpful for weight loss and improving cardiac function. When you cycle, both the arms and legs provide energy for cycling. Cycling can give you a boost of energy, improve your mood and help you to manage stress from everyday life.
Cycling is effortless, and you don't need much space. You can cycle in your neighbourhood or the park.