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Desk-side Fitness

Desk-side Fitness

I’ve got health and fitness on the brain because of a fitness challenge I’m hosting in my own stuff, so I was thinking about ways to get some more fitness into my cubicle-bound day job. Here’s what I’ve got.

  • Rebuild Your Cube – Some offices are cool with cubicle mods, and others get crabby about it. If you’re lucky, try getting the folks in charge of cubicles to make your desk space (or part of it) into a standing configuration. You can always claim back pain and that kind of thing, but standing and fidgeting are a great way to burn more calories. It also prompts you to waste less time. I turned my computer at home into a standing configuration and found it helped me cut down on my superfluous surfing.
  • Set 25 Minute Timers – Sure, accuse me of being a lifehack Pavlov, but I think setting a timer is a great way to get you up and moving on a schedule. Try getting up and walking briskly around the building, outdoors, at least back and forth to the water cooler. We tend to process at peak capabilities for only 25-40 minutes at a stretch. Use this natural rhythm to your advantage, and for your fitness.
  • Stretch Periodically – No, don’t necessarily do full-on YOGA at your desk, but get up, stretch your hands over your head, roll your neck backwards and frontwards, give your eyes a break from the monitor, try bending at the waist and letting your back muscles unfurl a little. Give yourself every chance to remain flexible throughout the course of a day.
  • Walk at Lunch and in the Afternoon – Schedule in your calendar of choice a 20 or 30 minute walk both at lunch time and again somewhere in the afternoon. Sure, you’re doing this on company time, but it’s also going to help your productivity. If you can’t get away for that long, even a few brisk 10 minute walks will give you some health benefits.
  • Refill Your Water Bottle – Good health suggests drinking your bodyweight divided by two in ounces every day (a 150 pound person needs 75 ounces of fluid a day). Drinking water helps with flexibility of your tissue, recovery from exercise, filling your stomach a bit, processing fats, and drinking more water/fluid requires you to visit the bathroom more often, which will burn a fistful more calories.

Those are the top 5 that came to mind for me. What are your best office-side fitness tips? Comment liberally!

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— Chris Brogan just started a 12 Week Fitness Challenge for one of his podcast projects. Check it out and sign up.

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Last Updated on June 19, 2019

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

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