Everyone knows about the connection between physical activity and the intellectual activity of a person. Let’s now talk about how to introduce more physical exercises into the daily schedule without too much work. Of course, it’s great if you could allocate 2-3 days a week for trips to the fitness club, tennis court, swimming pool. The flexible schedule allows you to go to classes at a time when there are few people. But even if you don’t have an opportunity to go to the gym, you may well lead a fairly active lifestyle. It is not that hard to allocate at least 30 minutes a day for sports, it is way easier to write my research paper after some kind of exercise.
We offer life hacks for organizing a working day that includes physical activity:
Start the day with a warm-up. Does it sound boring? Well, then the first stretch out in bed, imagining yourself a cat – both this way and that, and then turn on your favorite music and jump on the bed!
Before moving to the work chair, change your pajamas or bathrobe for something sporty – so that you can arrange a physical education minute at any time. Try to pick up practical and comfortable things in which you can stretch properly and squat. Still, it’s easier for you to choose clothes than for an office worker.
Do you remember physical education classes at school? Take a break for 5 minutes every hour to perform a set of some exercises. Or dance. Or go for a run on the treadmill. Or do breathing exercises. Well, at least 2 – 3 minutes!
Put dumbbells, an expander, a massager, and other useful gizmos next to the workplace. If you have to look for them every time, it’s discouraging. So let them always be at hand – so that you can reach them right away, deciding to arrange a small training session.
Create a playlist on YouTube or in the player with a collection of energetic music that you want to move to. These can be dance clips, videos from a rock concert, recordings of fitness lessons, retro programs of aerobics, or master classes of trainers. During physical training, turn on the recordings – and go ahead!
Finally, buy yourself a home simulator. Treadmill, ellipse, bicycle, or rowing – to taste. You can set up a Swedish wall, a horizontal bar, hang a pear. A few visits a day for a few minutes – and you will provide yourself with a good sports load.
Make it a rule to go out for a short walk a couple of times a day. Just don’t say that you don’t have time. 10 – 20 minutes in the fresh air instead of social media is not so much, and the brain and body will “recharge”. By the way, go down and up not by elevator, but by stairs.
Decided to have a snack? Cut up food for a snack, make sandwiches standing up. And while the kettle is boiling, you can do 50 squats. Or at least jump.
If you have time to watch a funny video from YouTube, get up from your chair and watch it while pedaling an exercise bike or swinging dumbbells. Well, or at least just shifting from foot to foot, stretching and shaking your limbs to improve blood circulation.
Finish your working day with a little stretching session. You can dance, do stretching, meditate.
Even if you go to a sports club three times a week or find the willpower for a daily jog, still move your body every hour and do not allow yourself to sit in a chair without moving.
And in the middle of the week, many people disliked physical education at the university, tried to get a certificate, pass an essay, participate in a chess tournament…
What do the University of Otago researchers say? These scientists claim that regular exercise increases work productivity. So a freelancer who spends hours at the monitor should include morning exercises and physical exercises in the daily routine. As a result, the figure will become slimmer, health stronger, and efficiency higher.
What happens if a white rat is forced to run for 20 minutes a day?
Scientists know the answer to this question. Poor little white rats were forced by cruel testers to run for 20 minutes five times a week. As a result of this fanatical experiment, it turned out that rats engaged in physical exercises cope better with intellectual tasks than lazy people from the control group. For example, they find a way out of the maze faster, demonstrate strategic thinking.
So physical education not only helps to lose weight and strengthen health but also has a beneficial effect on thinking. Another positive effect is an increase in the level of “happiness hormones”, which makes both the white rat in the maze and the freelancer at work perform their tasks much more effectively.
How to organize physical exercises while being a freelancer?
A freelancer is in a much more advantageous position compared to office workers – it is much easier for him to include several small physical training sessions in his daily routine. If an office worker bouncing on the spot looks at least strange, then a freelancer can perform the most intricate exercises. For example, half-sitting, pumping the gluteal muscles. Or make a bridge. Or just dance to some nice music.
An office worker is unlikely to carry dumbbells and an expander with him to work. And a freelance student can even change from an armchair to a home exercise bike from time to time. Go out for a walk – at least to the store. Do breathing exercises, beat a pear and meditate.
There are a lot of options to stay active while working remotely! And most importantly, you don’t need to have huge willpower to do this. After all, if it is quite difficult to allocate an hour for exercises for many of us, and there are always a lot of excuses, then it is much easier to do several physical training sessions for 3 to 5 minutes a day.