Get up and move every hour

An easy way to feel less stiff and more energetic during your workday.

I’ve been trying something new recently. When I’m at work, I set a timer for 45 minutes and begin working. Once the time is up, I get up and move for 5 minutes. I walk down the hallway, climb some stairs, do some bodyweight moves, and stretch. I’m sure I look silly, but it definitely lifts my energy levels.

Usually, when I sit for a long period of time, my back gets stiff, and I get restless or, alternatively, sleepy. I came up with the idea to do some movement in order to help my back not get stiff, but I didn’t expect it would also influence my energy levels so much. Now when I begin my next 45-minute work period, I am energized and more motivated to sit down and work.

So what do I actually do?

I often go up and down the stairs. I descend all the way to the basement, climb up the stairs all the way to the third floor (that’s 4 floors worth of stairs!), and then go back down to my office. Therefore, if you see me at the staircase at work, don’t be surprised: chances are pretty high you can find me there.

If I’m too lazy to climb stairs, I just walk down the hallway. That’s very easy, but the hallway is not that long, so I often end up doing a couple of rounds. It ends up feeling a bit repetitive, unfortunately.

Sometimes I do bodyweight exercises that are easy to perform with no equipment. I usually do two of the following: squats, push ups, lunges, lat “push downs”, good mornings, or a couple of other exercises. I’ve even been doing hand stands against the wall, which is a serious feat at work! The other day I also realized I could do crow pose, so I held that for a bit. Also fun to do at work 🙂 I also do some stretches – nothing fancy, just whatever I feel like.

I imagine I look weird doing exercises in my office, so I go to a small hallway that isn’t used much. I’ll probably give someone a fright one day when they walk by!

Moving a little bit every hour has several benefits:

  1. It interrupts the stiff sitting posture many of us maintain for hours on end, alleviating any back, neck, or shoulder problems we may be having or developing.
  2. It gets the blood flowing frequently, thus improving circulation.
  3. It raises energy levels simply because movement gets us to be active.
  4. It ensures that we take breaks once every 45 minutes or so, and regular breaks can help us stay concentrated and able to do focused work throughout the day.

Perhaps moving every hour seems like too much or a bit “out there.” But in fact, it’s unnatural to sit for 8 hours a day. Movement is natural to us, and we may feel better if we incorporate little bits of light movement throughout our day.

Let me know if you try moving every hour or just a couple of times during your work day! Do you notice a difference? Comment below or on Facebook, Twitter, or LinkedIn.

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