Excercise – Page 2

6 Ways Music Enhances Your Workout

March 4, 2016 by Iman

6 Ways Music Can Enhance Your Workout

Source: 7 Reasons You Should Listen To Music When You Work Out

A big component to effective exercise is motivation. Motivation is usually the biggest reason why people do or don’t get up and workout. Because studies have shown that music distracts people from bodily awareness, i.e. pain, you should consider adding music to your workout regimen. When you take a break for a walk outdoors at work, maybe adding your earbuds to catch a tune might be a good option. Below are six reasons for a music and workout mix that you should think about.

#1. Happy distraction: Music has been shown to enhance performance up to 15 percent.

#2. Increase effort: Music during a workout has been shown to amplify your performance. Songs between 120 and 140 beats per minute are best for moderate exercise.

#3. Get in the zone: Music triggers memories and channeling those memories can boost the motivational factor.

#4. Keep up the pace: Every song has some type of beat to it; you can keep up your pace when listening to your favorite song.

#5. Put some pep in your step: Music can provide you with an escape from the present, it allows you to reflect and become more self-aware. Listening to music while you are working out is an excellent way to change your mood.

#6. Just move: Researchers have found that some music has high-groove qualities, which makes you want to move. So with the right music, you won’t be able to help yourself run a little harder on the treadmill.

So get up and get at it! Next time you go to the gym or start a workout try the playlist below of 100 heart-pumping songs.

This article covers the exercise pillar of the Living Happier @Work program.

Let’s Get Physical With Deskercising

February 26, 2016 by Iman

Let’s Get Physical With Deskercising

Source: Office Workout: 3 Ways to Deskercise

What is deskercising, you ask? Well, it’s a clever way to refer to exercising at, and using things around your desk. Many people claim they never have enough time to work out at all, especially during the work day. But with these exercises, anyone can spare some time to get that blood pumping.

Beginner

Chair Dips:

Stand in front of a chair.
Sit down on the edge of the seat and place your hands behind your hips.
Your hands should be on the edge of the seat and shoulder width apart.
Lift your buns off of the seat and walk your feet forward.
Slowly lower your body downward.
Extend your arms, raising your body upward and supporting your weight with your arms.

Try 2 sets of 6 to 8 reps.

Intermediate

Try adding ankle weights under your clothing; with this, you will essentially be exercising all day. And if you want to take it to the next level replace your office chair with a stability ball; this will improve your posture and strengthen your core.

Advanced

If you whiz through both of those workouts, contact your HR department to see if they can provide your with a desk exercising option like the Office Gym(hyperlink). Think of this like Bowflex for your desk.

If you don’t do anything else, make sure you get up once every hour and take a five-minute walk.

Can you think of any other ways to get some movement in during the day?

This article covers the exercise pillar of the Living Happier @Work program.

3 Ways To Add Exercise To Your Day

February 17, 2016 by Iman

3 Ways To Add Exercise To Your Day

You’ve probably heard by now that you should try to get some sort of exercise in while you’re at work. But what if you have a job that you feel doesn’t allow you to get away long enough to work out? Look no further, we’ve got some great tips for those trying to fit exercise into their workday.

Up All Day – You’re already ahead of the curve since you’re on your feel all day. But take it up a notch by doing some leg lifts or wall sits. If you stand behind a counter, leg lifts would be perfect. Do three repetitions of 10 on each leg. If no one is watching try doing wall sits; slide your back down a wall until you’re in a squat position and hold for 15 to 30 seconds.

Chained to Your Desk – If you’re in front of your desk the majority of the day, don’t worry you can get some exercise in as well. Try walking for 5 minutes every hour; not only does this help you get some exercise in, it helps you come back to your work with fresh eyes. Maybe walking to the restroom to freshen up or walk to the break room to get a snack. The best option of all is to walk outside and get some fresh air. Also, try taking your calls standing up, you can even turn a couple of boxes and books into a stand-up desk in no time.

Road Tripper – If your job requires you to travel by car most of the day, you can get a little workout in some sneaky ways. Stoplights and traffic are a normal occurrence in your job, so why not take advantage of them. Start carrying resistance bands in your car so you can work your arms and legs in your spare moments. As an option, when you get to your destination take the stairs to get your heart pumping.

This article covers the exercise pillar of the Living Happier @Work program.

4 Ways Not To Fall Off The Fitness Cliff

February 12, 2016 by Iman

4 Ways Not To Fall Off The Fitness Cliff

Source: Beware of the “fitness cliff”: 4 ways to stay motivated at the gym

The fitness cliff, as people call it is the day that many people drop their fitness New Years Resolutions. Have you fallen off the cliff? We hope you haven’t. We know everyone has a busy life, but exercise is one of those tasks that the more consistently you do it, the better you get at it.

Exercise not only makes you a healthier person, but it allows you to perform better at work. Improved physical health has a direct correlation to your productivity at work. Exercise improves your alertness, energy, mental health, and it can also prevent illnesses. We want to help you get better, so we’ve compiled 4 tips to help keep you motivated to work out.

#1. Bring a friend – Ask one of your friends or co-workers to be your accountability partner, and you theirs when it comes to working out. When you have someone who is counting on you, most times you don’t want to disappoint them.

#2. If you fall, don’t stay down – You may get off track, miss a workout or eat too much for dessert, everyone does it, you’re human. Just remember to use that slip up as a lesson, not a deterrent.

#3. Use your gadgets – Technology is not the enemy. Use gadgets like fitness bands, watches and food tracking apps to help you monitor your daily activity and food intake.

#4. Write it down – You’re more likely to achieve your goals if they are written down. Try writing them on a sticky note and putting them on your refrigerator or your computer, something you see every day so you’ll be reminded.

Now that you have these tips grab a friend and get to the gym!

This article covers the exercise pillar of the Living Happier @Work program.

Running, Easy As 1, 2, 3

January 22, 2016 by Iman

Running, Easy As 1, 2, 3

Source: An Olympic Track Star Teaches You How To Run

Exercise is a staple in any well-rounded wellness practice. However many people don’t know what kind of exercise is best for them. Lots of people try yoga and Pilates as they are talked about a lot when it comes to mindfulness, but these types of exercises are not for everybody.

Enter your good friend running. When you’re running, you’re able to enjoy quiet time with yourself, and you can focus on the positive. (In addition, the endorphins kick in and make you feel better.)

But do you know how to run…like really? We know you can put one foot in front of the other and move fast, but do you know how to run properly? If you’re curious on how to improve your running here are 3 tips to get you moving faster, better.

Mirror action – This may sound silly but when you can see yourself doing things you make better corrections. Get in front of the mirror and march in place; knee up, knee down to form a 90-degree angle. Do this for 30-second intervals, 6 times.
Relax – Many people tighten their body when they run. Next time you’re running, lightly close your hand and rest your thumb on your pointer finger. This motion forces your head and neck to stay down and relaxed, therefore helping your entire body relax.
Never heel first – Your toe should always hit the ground first when you’re running. Running like this will make for a much better running experience.

Does running or walking help you to be more mindful?

This article covers the mindfulness and exercise pillars of the Living Happier@Work program.

6 Ways Music Enhances Your Workout

Let’s Get Physical With Deskercising

3 Ways To Add Exercise To Your Day

4 Ways Not To Fall Off The Fitness Cliff

Running, Easy As 1, 2, 3

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