Before Breakfast - The New Corner Office: Do 100 jumping jacks a day

Little bursts of movement boost productivity Learn more about your ad-choices at

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Good morning. This is Laura.

Welcome to the new corner office the podcast where we share strategies for thriving in the new world of work or location and hours are more flexible than in the past. Today's tip is to do a hundred jumping jacks a day. If an apple a day keeps the doctor away, perhaps a hundred jumping jacks or any exercise like that will keep the Sleepy's the Grouch. He's in the AQ swag. The good news about working at home is that it feels a lot less weird to do little bursts of activity there then at a traditional office and that's good news for you your energy levels and how much you get done.

I know lots of people are squeezing every minute. They can at their desks these days. We're navigating a challenging business environment since may be dealing with kids or other family members during working hours too. And yes most jobs do require a fair amount of desk time to get done but working at your desk without getting up for hours on end is not a recipe for sustainable success. Your body will get achy and stiff your mind will become less sharp and you experience more stress and irritability.

One solution is to build energizing movement into your day. Of course this solid workout like going for a 45 minute run at lunch is wonderful. But if that is not happening that doesn't mean that you are off the hook your body still needs to move and there's plenty of evidence that even micro bursts of activity can Boost energy levels for hours. So try setting a goal that will prompt you to incorporate short bursts of physical activity into your work day jumping jacks burpees Sprints up and down the stairs planks and push-ups are all great examples of activities you can do right where you are without special equipment for just a few minutes at a time a hundred jumping jacks a day may sound like a lot but it really isn't as long as you think about incorporating movement into those little bits of time that we all have available whenever you're hanging up the phone just stand up and do 10.

After you come back to your desk from a bathroom break do another 10. You'll hit a hundred by mid-afternoon easy, or maybe you prefer to do a minute-long plank pose during these transitions. You'll probably find opportunities for half a dozen or more during the workday or you can plan to go up and down the stairs 10 times great write your goal on a Post-It note by your computer. Then whenever you transition do one set of your chosen activity and put a tick mark on your sticky note, see how many you've done at the end of the day.

Now you may be feeling skeptical about this. You may be convinced that you do not have time for one more thing in your day. But each of these bursts of movement might take a minute or less time yourself doing 10 jumping jacks, you'll see what I mean. We are not talking huge amounts of time. And guess what this transition time is usually not time spent on deep work. Anyway, you are deleting newsletters from your inbox or checking social media. My guess is that your productivity won't suffer. If you spend a wee bit less time on those things, especially because of the second truth exercise doesn't take time. It makes time.

Whatever time you devote to physical activity within reason will be paid back to you in terms of more energy and better focus when you do a few Sprints up and down the stairs and mid-afternoon. You'll be able to complete that report. If you don't you'll find yourself reading the same email six times in a row and then clicking on that link that takes you to Facebook or you find yourself reading that political screed posted by a guy who was in your 10th grade English class spare yourself attending to our bodies. Help us do our best work and feel our best to of course. There's nothing stopping people who work in traditional offices from doing 100 jumping jacks a day either but the group Norms of propriety tend to discourage it working from home gets rid of these Norms just another way that working from home can be a source a strategic advantage.

If you build energizing movement into your work day, I'd love to hear what your goal is and how you do it. You can let me know your plan at Laura at Laura vanderkam. Com in the meantime, this is Laura. Thanks for listening. And you're succeeding in the new corner office.

The new corner office is a production of iHeartRadio for more podcast visit the iHeartRadio app Apple podcasts or wherever you get your favorite shows.
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