All Posts tagged short exercise sessions

More and more people are working from home right now, as some office jobs are even moving employees to permanent remote positions. While you may not realize it, you move around less when you work from home, decreasing your daily number of steps. The walk from the car, through the office, around your desk, to the work shared kitchen, etc. all add to your daily steps. This means, you need to get more accustomed to finding ways to increase your step count and daily exercising activity, which could mean finding time to exercise two or more times per day.

Adults should reach 150 minutes of moderate activity each week, which breaks down to 30 minutes five days a week. However, with daily steps down for those who are working from home, it may be beneficial to consider ways to increase your activity throughout the day.

• Set Small Goals

As little as 15 minutes of cardiovascular exercise increases brain connectivity and efficiency. This means, if you are working from home, you can boost your overall efficiency of work after a short walk! Sitting at a computer all day is not healthy (for your body, brain, or eyes) for prolonged periods. Setting a goal for a short 15-minute walk twice daily is an ideal way to give your mind and body a break, while also boosting your mood through the endorphins that are produced by exercise.

• Include Your Kids

Are your kids home for summer or doing e-learning right now? If so, include them in your twice daily exercise breaks. Shorts exercise sessions have all the same benefits for children, giving their mind, body, and eyes a break from sitting and looking a screen. One good way of keeping track is to link the family’s phone calendar and set reminders. This way, twice a day, your phone will alert every when it’s time to meet by the front door to go!

• Vary the Activities

While walking is the easiest way to get moving, you don’t need to stop there. Mix up the routine with other types of exercising. Cycling, yoga, stretching, and weight training are all ways to get the family involved with little space or set up. Many families already have bikes, so planning 15-minute neighborhood rides, while the weather is nice, is ideal. Additionally, consider ordering some free weights and gym mats to set up a small workout area in an under-used living room, garage, or basement.

• Yoga for Mindfulness

Whether or not you have done yoga before, it is a great way to give the thinking mind a break. Yoga revolves around focusing on deep breathing, while performing stretches. Because your brain focuses on your breath, it truly gives the thinking/worrying/work-focusing parts of your mind a break. Additionally, yoga stretches help counter act the negative impacts of sitting at a desk in front of a screen. There are many yoga videos available on YouTube, but you could also subscribe to virtual classes from a local yoga studio for a more personalized approach.

• Takeaway

While a 30-minute evening walk might have been enough for the hustle and bustle of busy daily life pre-pandemic, it’s best to find ways to integrate shorter exercise breaks throughout the day for parents and kids working and learning from home.