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4 Smart Reasons You Should Have a Walking Meeting

July 18, 2016 by Wilma Jones

Walking Meeting4 Smart Reasons You Should Have a Walking Meeting

You know you sit too much. You’ve heard the latest research documenting that Americans sit far too much. If you haven’t check it out HERE and HERE. The researchers tell us the optimal amount of time we should sit daily is 3 hours. Yup, that’s it. Now think about how you stack up to that goal.

Don’t feel bad. Depending on whose numbers you use, the average American sits somewhere between 9.5 and 15 hours every day. The big issue is people who sit this much have a 40 percent higher probability of dying in the next 15 years than people who get off their butts more. Kind of sobering, isn’t it?

In case you think that 30 minutes you spend in the gym three times a week, or the daily morning run will help to overcome this issue, it won’t. Nope, researchers say the only way to combat health risks from sitting too much is to sit less. Simple, but not easy for everyone.

One solution to consider is walking meetings. They work really well for 2 person meetings where both people are willing to try something new. Any type of walking meeting is a good meeting, but if you can take it outside, it’s even better.

Here are 4 compelling reasons to ask a colleague to walk while you meet next time.

1. You will think more creatively.|

Researchers from Stanford University have proven that your creative output increases by as much as 60 percent when you walk versus sitting.

2. You will sit less and move more.

The only way to decrease the risk of early death due to sitting too much is to sit less.

3. You will have increased energy.

It’s long been documented that exercise increases our energy levels. Walking meetings are no exception to this rule.

4. You will communicate better.

When you walk, blood flow to the brain is increased which helps you communicate better.

There really aren’t any negatives to this strategy. There is only upside. So give walking meetings a try this week, won’t you?

Filed Under: Exercise Tagged With: Excercise, Happiness at Work, sitting is new smoking, walking meeting

Working Outside is Good for You. 3 Reasons You Should Do It More.

June 16, 2016 by Wilma Jones

working outside is good for youWorking Outside is Good for You.
3 Reasons You Should Do It More.

I like working outside. Shoot, I just really like being outside. Spring, summer and fall – as long as it’s not cold, I will listen to music, write or sometimes just be in my thoughts sitting in my yard. I love to entertain outside with a barbecue or sitting around the firepit. But in the last couple of years, I have even begun to do office work outside. On days when I worked from home on the dayjob, I often sat on the front porch or back deck with my laptop and cell phone conducting business and doing email.

However, actually working outside at the office was something that never happened. The last office I worked in was next to a small park with benches and lots of trees and shade. I often thought it would be nice to grab my laptop and work out there sometime. But no wifi was available and it wasn’t something that I thought would be looked upon favorably, so I never attempted to do it there.

Thinking back, I can remember times in school when teachers or professors took advantage of a beautiful day and taught class outside. I can remember those times from elementary school through undergrad days. But somehow at the job, most companies wouldn’t think of allowing you to work in space ‘outside’ at the office.

However, I recently learned that incorporating outdoor spaces into workplaces is a new innovation in office space design. Yes, some employers are creating work areas in courtyards, decks or gardens outside the buildings. They equip the spaces with tables, power and wifi for their staff to use instead of their cubicles.

In 2012 the Art Institute of Chicago held an exhibit of prototypes of outdoor office space. An industrial designer, Jonathan Olivares and his team developed designs that incorporated covered spaces outside or interior spaces that capitalize on openings that bring the outdoors inside.

We know that being outside is good for us. Our brains are more attentive and we are able to be more productive. being outside makes our brains happy. With the advent of wifi and cellphones it seems logical for forward-thinking organizations to look at how to incorporate outdoor spaces for employees to work. Outdoor Magazine evens considers employers who offer outdoor work spaces to their employees in their evaluation for companies when determining the 100 Best Places to Work awards.

I know most offices don’t support working outside. But if you really want to do it, you can make it happen. Here are 3 reasons you should consider it and solutions that might work for you.

1. Sitting All Day is Really Bad for You – Go Have a Walking Meeting

Sitting for excessive periods has been called the new smoking. Most American office workers sit at least 10 hours per day (some studies show up to 15 hours!) when the optimal number is 3. The next time you have a one-on-one meeting with a colleague, if the subject matter is not protected or confidential, consider a walking meeting outside. This gets your body moving with the added benefit of fresh air to help you think more creatively and sunshine, giving you a dose of Vitamin D.

2. Fluorescent Lights are Not Good for You – Go Work in the Sunshine

The little flicker in fluorescent lights, the standard light for offices, causes health problems for many people. I’ve know coworkers who feel eye strain and even develop migranes while working for extended periods under these lights. The remedy is to get outside and get some sunshine. Sunshine gives your body the full spectrum of light, unlike fluorescents which give you only a limited light spectrum.

Do you have an email or a report that will take 20 minutes or more to compose? The grab the laptop and go outside on a bench or under a tree and write the thing. Those few moments outside will boost your energy and give you the Vitamin D boost from the sunshine.

3. Indoor Air is Not as Good as Fresh Air – Go Outside

Poor indoor air quality is a frequent complaint of office workers. Too cold, too warm. I used to have some kind of reaction to the carpet squares a former employer had installed in our office. They were rarely vacuumed and I always coughed more when working in that space than anywhere. The remedy is to get outside in the fresh air. Even if only for a 10 minute walk around the building, a little fresh air reduces stress and lowers blood pressure.

If your office had a space to work outside, would you work there sometimes?

Filed Under: Exercise Tagged With: exercise, fresh air, happier workers, sitting is the new smoking, work outside

One Change to Your Workday Routine Can Boost Your Productivity

June 9, 2016 by Wilma Jones

One Change yo Your Workday Routine Can Boost Your ProductivityOne Change to Your Workday Routine
Can Boost Your Productivity

I know all about the 3 PM slump. That period a few hours after lunch when your energy drops and you have a problem staying focused. This is the time many of my coworkers make their last Starbucks run of the day. I feel you.

A few years ago I replaced that caffeine run with a walk. Yes, a walk around the building if the weather was nice. Or around the lobby or down the stairs if it was rainy, snowing or super cold. I got a few of my colleagues interested in doing the same thing and it was nice to have a little company for 15 or 20 minutes two or three times per week to get our walk-on.

I left that job a few years later, but I recently saw one of my former colleagues at an industry event. As we chatted I asked whether they were still doing the afternoon walk. I was so happy when she told me that there were still 3 of them going out at least once and usually twice per week to get a little afternoon walking delight.

I asked her why they had stuck it out after all this time. Immediately she responded that they all felt more energetic and got more done on the days they walked. But then she told me they all hated changing into their trainers because then everyone at the office knew they were going out walking. Not that there is anything wrong with coworkers knowing, but they wanted to be less conspicuous, if possible. She wondered if I had any ideas to help them.

I had to let her in on my secret walking shoes for looking good but being comfortable at the same time. They’re called ‘Flat Out of Heels.’ I purchased my first pair using a special coupon (you can get one too at FlatOutOfHeels.com) and I have to say they were one of the best buys I’ve ever made! They are cute, stylish flat shoes with trendy red bottoms. If you check out the website you’ll see lots of selection and pretty reasonable prices, too.

Flat out of heels pic

The best thing about Flat Out of Heels shoes is you can slip them on and take a short walk without any of your nosey coworkers being aware that you’re going for that brisk power walk. So I told my girl to get to the website and get hers so she can get her walk on in style.

I keep mine in my rolling briefcase or my leather backpack-purse so they are available if I have to walk further than a block in city traffic or if I have to ride the subway or bus. And of course, for changing out of the heels for a short mid-afternoon power walk.

What are your go-to options for footwear when walking at work?

Filed Under: Exercise Tagged With: Boost energy, Excercise, Flat out of heels, Increase productivity, living happier at work

10 Kickass Ways to Be Happier at Work Today

April 29, 2016 by Wilma Jones

10 Kickass Ways Happier at Work Pic Resize

10 Kickass Ways to Be Happier at Work Today

Your happiness is controlled by one person. You. It’s your outlook that makes the difference in whether today is a happy one, or not so much. Maybe you think that those things that irritate you at work have big impact regarding whether your day is good or bad. But in reality you have control over how you view the things that happen today.

People focused on positivity are sometimes characterized as viewing life through ‘rose colored glasses.’ And I ask, “Why not?” What is wrong with putting a positive spin on everything that happens in our lives? It’s like that Dr. Seuss quote advises us, “Don’t cry because it’s over, smile because it happened.”

In the spirit of finding something to smile about, even when things don’t go your way, I offer these 10 suggestions to increase the positivity in your workday, today!

BEFORE YOU GO TO THE OFFICE/START WORK

1. Start Your Day with a Positive Outlook

The way you start your day has a big effect on whether that day turns out to be good or bad. Your thoughts, speech and behavior definitely influence the mood of your day. Make sure the thoughts you allow yourself to think and the words you choose are positive. When you emit negativity, that is the energy you attract.

2. Drink a Glass of Water Before You Have Your Morning Coffee

Many of us need that jolt of caffeine to get us started in the morning. But we also need to hydrate our bodies. Science has proven that drinking water as soon as you awaken boosts your metabolism and helps your brain function better. It addition, it helps to rid your body of toxins.

3. Take a short walk before you head to the office.

Whether you take a few moments to walk around the block or jump on treadmill (dreadmill for me) you will lower your stress levels. If that walk is outside you will think more creatively. In addition, you gain a sense of accomplishment from having completed a little exercise. Trust that it really works!

4. Eat Breakfast with Plenty of Protein.

People who eat a breakfast with at least 13 grams of protein are better able to manage their weight. In addition, this helps to keep your blood sugar and cholesterol at a healthier level.

WHILE ON THE JOB

5. Thank a Colleague

Gratitude is called the “Number 1 way to supercharge your happiness.” Take a moment and send an email, call or stop by a coworker’s desk to thank them for something they did to help you or a customer the previous day. It will make your day happier and theirs!

6. Smile

Research has proven that smiling will put you in a better mood and reduce stress. Even if you’re faking the smile, you will feel better.

7. Stay Hydrated and Drink Another Serving of Water Before Lunch

Drinking a glass of water before meals helps you to eat less at the meal. And remember water helps to energize your body. Take a mid-morning break to hydrate yourself. You’ll also boost your brain function again.

8. Eat a Healthy Lunch

Step away from the fast food counter. Researchers have announced yet another study about why fast food is bad for you. The latest results confirm that these processed foods have been show to contain the same components found in soap and makeup. Yup, it’s that scary! Maybe you should consider brown bagging it or hitting up the salad spot near your office for your midday meal.

9. When that 3 PM Slump Hits Take Another Short Walk

Taking a leisurely lunchtime stroll around 3 PM is better for boosting your energy than having yet another cup of coffee. Whether it’s a walk around the building or a stroll among the cubicles, an afternoon walk helps to battle stress and improve your thinking. As little as 10 minutes can

BEFORE YOU DEPART FOR THE DAY

10. Make a List of the 5 Most Important Things to Accomplish Tomorrow

Making a list of your top priorities for the next day helps you feel empowered and in control. You depart from your desk knowing what you need accomplish in the morning.

Do you have other tips to help make us happier at the job?

Filed Under: Exercise, Gratitude Tagged With: drink water, Excercise, Gratefulness, happier at work, Happiness, Kindness, Mindfulness, walk

Can Pedometers Improve Productivity?

April 13, 2016 by Wilma Jones

Pedometer Pic with Text

Can Pedometers Improve Productivity?

An interesting exercise program that virtually challenges employees at companies all over the globe has turned out to be an amazing success in getting workers to move more every day. It’s an annual 100 day contest that challenges both blue and white collar workers to walk more every day. It’s called the Stepthalon and a team of cardiologists in Australia evaluated two years of results of the program, which was developed by a wellness company based in Mumbai, India.

I get the whole connection to ‘heptathlon’ and those other marathon-like sports efforts. This is described as a “virtual race around the world.” I think this solution is pretty creative because it’s easy to accomplish and it brings out the competitiveness of our human nature. The challenge included over 60,000 workers in over 60 countries. Groups of 5 competed against others, either internal to their company or anywhere around the world. They simply measured participating employee steps via pedometer. The workers posted their progress on a private social media site where they also could encourage one another and talk smack about competing teams.

Results reflected almost half the participants completed the full 100 day challenge. The staff recorded that they reduced sitting by 45 minutes per day and increased their daily activity by walking 3,500 additional steps per day. As a bonus they also lost 3 pounds.

More than important than the weight loss is the difference in energy and the resulting increase in productivity experience by the teams. Research has proven the link between exercise and movement at work with increased productivity. The health benefits are easy to see as well. Incidence of sickness and disease is greatly reduced in people who are active everyday. Our bodies were meant to move.

This Stepthalon appears to be an fun an interesting strategy to kick start a wellness challenge within an organization or even a small subset in a 5 person team interested in competing against others around the world. Check out more about the Stepthalon —>>> CLICK HERE

 

Filed Under: Exercise Tagged With: exercise, exercise at work, Happiness at Work, pedometers, Productivity

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Wilma Jones
Wilma J, LLC
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