When it comes to behavior change, especially movement and exercise change, people tend to set goals so high they injure themselves or burn out and fall back into their old routines. Small physical changes can have a big impact, as I state in my book WORK WELL. PLAY MORE! Productive, Clutter-free, Healthy Living – One Step at a Time.
If you need levels or think a small change won't make a difference, I challenge you to consider the changes in this article and their impact.
This is post two of a three-part series on small changes in nutrition, physical health, and productivity.
Using a standing desk two hours a day
Depending on your age, sex, height, and body mass, standing burns anywhere from 100-200 calories per hour. Sitting burns 60-130 calories an hour. With just two hours a day, you double your calorie burn during those two hours. In a five-day workweek, 50 weeks a year, you're burning an extra 10,000 calories. Imagine if you stood more often! Plus, standing increases focus, blood sugar control, and decreases back pain (as long as it is ergonomic).
Counter push-ups
Instead of standing there waiting for your microwave to beep or your Keurig to finish filling your cup with that caffeinated goodness, do counter push-ups. My client Deb McMurray thought I was crazy for telling her to do them and didn't think they'd make a difference. Within months, she moved from counter push-ups to push-ups on the stairs and on the floor. Her upper body strength increased, and it all started with counter push-ups!
Take three deep breaths
Screen apnea is holding your breath while looking at a screen. Before you switch to a new task, take three deep belly breaths and focus on a longer exhale. It will help you relax and increase mindfulness and focus on what you are about to tackle next. Do you have kids in virtual school or who play video games? It's even more critical for them to develop good breathing habits.
What small change can you incorporate today that could make a big impact?
Check out the rest of our series on small changes for nutrition and productivity.
