This 3-Minutes Exercise Can Boost Your Health in the Office
Work Wellness

This 3-Minutes Exercise Can Boost Your Health in the Office

|Oct 22, 2022

It is well known that exercise keeps you healthy, but it can also help you to be more productive in all areas of your life. Exercising boosts your energy and prevents afternoon fatigue slumps but also helps you stay motivated and improves your mental abilities. According to theory, 'Brain fog' can be alleviated by a 3-minute exercise. 

Studies have shown that exercise can reduce stress, combat fatigue, improve performance, and reduce absences from work. Worker chronic stress can be combated with exercise while sitting at a computer, a natural stress reducer. Exercise also improves your sleep quality, which allows you to wake up rested and ready to take on the day. 

Moreover, a 3-minute arm workout increases your energy capacity; your body recovers after exercising and pushing your limits, thus allowing you to use more energy. The hippocampus region of the brain properly functions when exercised. You get a mood boost by exercising because it keeps glucose, oxygen, and blood levels high, feeding the brain. A 3-minute breathing exercise also releases endorphins into the body. It has been demonstrated that aerobic exercise changes the size of the brain areas responsible for memory and learning. 

Sitting for a long time can have detrimental effects on our metabolism, causing high blood sugar levels and high cholesterol, even in otherwise healthy people. The results of a new study show that standing up and moving every 30 minutes for about three minutes may counteract over-sitting health effects. As little as 15 steps, jumping jacks, basic yoga poses, squats, or even climbing several flights of stairs during these mini-breaks were found to improve aspects of blood sugar control among office workers without disrupting their productivity.

Fitness Equipment

No one can deny that stress has a detrimental effect on the human body. The mental acuity, clarity of thought, and rational decision-making skills of stressed-out employees are impaired. According to studies, exercise like 3-minute exercise improves mental health by improving clarity and making it easier to deal with stress. 

As a result of exercise with fitness equipment, your cortisol levels (the body's stress hormone) are reduced, and sweat releases endorphins, which calm your mind. The office offers the opportunity for employees to burn calories instead of reaching for sweets. According to a Harvard study, exercise isn't just good for your body. The following mental abilities are boosted by it: 

  • Creativity is enhanced
  • Learning more quickly
  • Memory that is sharper
  • Concentration is improved 

In addition to improving work performance, some research suggests working out during work hours on affordable exercise equipment can also boost performance. According to a Leeds Metropolitan University study, workers who visited the gym were more productive, managed their time more effectively, and felt more satisfied at work.

Is There A Way To Make Exercise A Regular Part Of My Life?

Is There A Way To Make Exercise A Regular Part Of My Life?

Increase the level of activity in everyday activities. It is possible to make even small changes. You can do so if you would rather walk instead of taking the elevator. Instead of sending an email, walk down the hall to a colleague's office. Your car needs to be washed. Your destination is further away if you park further away. 

Engage in family and friend activities. If you have a workout partner, you may be more likely to enjoy exercising. In addition to exercising, you can organize social activities as well. It might also be worthwhile for you to join an exercise group or class, such as a dance class, hiking club, or volleyball team. 

  • Make sure you keep track of your progress. Tracking your activity with a fitness tracker or keeping a diary may help you set goals and stay motivated.
  • Increase the fun factor of exercising. Watching TV or listening to music while exercising is a good way to keep yourself motivated. Additionally, mix up your 3-minute exercise routine
  • A little bit - if you do the same thing repeatedly, you might get bored. Combining activities is a good idea.
  • Despite bad weather, you can still find activities to do. Walking in a mall, climbing stairs, or working out in a gym are all good options if the weather isn't conducive to exercising outdoors.

Strategies For Getting Moving

Where should you begin now that you've committed to moving more and living longer? Getting started is important, but you need to find out what works best for you. It's not necessary to drastically alter your office chair lower back pain habits at once, so don't worry about making a lot of changes at once. 

A few simple steps can help you increase your activity enough to reap those benefits that help your body function optimally for longer life, such as taking the stairs rather than the elevator, taking work calls while walking, or scheduling 5- to 10-minute breaks during your day to do simple standing desk exercises like jogging in place or squats. To reboot your circulation, try this 10-minute workout if you need something more structured.


Warm-up 3-minute exercise

During the first two minutes, warm up with some 3-minute neck exercises. Cardio drills that you can do for 90 seconds include: 

  • Maintaining a steady pace while jogging
  • High knees
  • Jumping jacks
  • Jumping without a rope (rope jumping) 

After that, perform 30 seconds of dynamic stretches, such as arm circles and hip swings.

Speed skating

Here is the next step for your 3-minute exercise, it includes:

  • Place your feet apart just under the hips and bend your knees slightly.
  • Land on your left foot while holding your arms at your sides. While swinging your right arm and left arm across your body, your right leg will cross behind you diagonally.
  • You should pause for one second before jumping to the right and landing on your right foot. While swinging your left arm across your body and your right arm behind you, your left leg will cross behind diagonally.
  • For 40 seconds, jump backward and forwards.

Glute bridges

Glute bridges - 3-minute exercise

Here is what is going on with your 3-minute exercise routine:

  • Your knees should be bent while lying on your back. You can add extra support by using a yoga mat. Be sure to maintain a flat surface and keep your arms at your sides while doing this.
  • Ensure that your core is engaged (including your glutes), your feet are planted on the floor, and your hips are lifted. Straighten your body from shoulders to knees by raising your hips.
  • Take a few seconds to pause in this position.
  • Replicate the exercise by lowering it to the starting position.
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