Pillar 3: Physical activity
Just small changes can make a huge difference to your activity levels, and the benefits of exercise are undeniable. Not only does physical activity improve your physical health, but your mental health too – helping you to feel good about yourself and making it easier for you to cope with stress.
Promotes the importance of incorporating regular exercise and movement into our daily routine to improve overall health and productivity
We adress daily:
- Slow Jogging: Encouraging gentle, low-impact cardiovascular exercise promotes heart health and can boost energy levels throughout the day
- Stairs: But this isn’t rooted in common sense alone. Evidence is piling up that the simple act of climbing stairs – and not even that many stairs – can significantly improve your heart health and longevity
- Stretches & yoga help maintain flexibility, balance > prevent stiffness, and reduce the risk of injury
- Balance: Balance-focused activities contribute to core strength, stability, and overall body awareness
- Relaxation and Deep Breathing: Practicing relaxation techniques and deep breathing exercises aids in stress management, mental clarity, and overall well-being
- Cardio: Incorporating cardiovascular activities helps improve endurance, overall fitness, and mental clarity
- Strength: Encouraging strength-based exercises can enhance muscle tone, posture, and overall physical resilience
- Agility: Enhancing Reflexes, Balance, and Mental Acuity. Agility, the ability to quickly and effectively respond to changes in environment or circumstances, is a vital component of the Holistic Oasis Office fitness regimen. Key advantages of agility training include:1. Boosting reflexes: Regular practice enhances an individual's ability to react swiftly and accurately in various situations, ensuring readiness and adaptability.2. Improving balance and coordination: Agility exercises challenge individuals to maintain stability while moving, leading to better equilibrium and overall physical control.3. Sharpening cognitive function: The fast-paced nature of agility training stimulates the brain, improving focus, decision-making, and memory retention. By incorporating agility exercises into daily routines, the Holistic Oasis Office empowers individuals to optimize their physical and mental capabilities, fostering greater resilience and success both in and out of the workplace.
- Deskercise: Providing desk-based exercises enables employees to integrate movement into their work routine, reducing sedentary time and promoting muscle engagement
- Rotations: The rotational movement pattern plays a key role in generating force when moving and training at high intensity. However, it is often the weakest link and when this weakness is exposed it can cause muscle spasm, pain and injury to the supporting structures in our body. Building strength and stability in rotational movement patterns will make the body more robust and helps to perform at a higher level.
- Mindfulness in Movement: Promoting mindful movement encourages employees to cultivate awareness of their body and mind while engaging in physical activities.
- Relaxation methods: By combining fitness activities with relaxation techniques, individuals can perform at their best, both physically and mentally. Benefits of integrating movement and relaxation include: 1. Enhanced performance: Movement promotes physical fitness and strength, while relaxation techniques improve focus and mental resilience, resulting in better overall performance. 2. Improved mental health: Combining exercise with relaxation methods helps reduce stress and anxiety, fostering a more positive and balanced state of mind. 3. Increased energy levels: Regular physical activity and relaxation practices work together to boost energy and combat fatigue, enabling individuals to tackle challenges with vigor and enthusiasm. 4. Prevention of burnout: By prioritizing both movement and relaxation, we encourage individuals to maintain a sustainable work-life balance, reducing the risk of burnout and promoting long-term success.
- Yoga: Yoga in Daily Movement: Enhancing Alignment, Posture, and Overall Well-being Regular practice of yoga postures improves balance, strengthens core muscles, and increases body awareness, helping individuals maintain a healthy posture, prevent injuries, and cultivate a confident, poised presence in the workplace. Additionally, yoga contributes to stress reduction, enhanced mental focus, and emotional resilience, fostering a harmonious work environment.
The Holistic Oasis Office's unique approach to workplace wellness ensures that individuals have the tools and resources necessary to lead healthier, happier, and more fulfilling lives.
By emphasizing the Physical Activity pillar within the Holistic Office Oasis, the program is providing employees with the tools, resources, and support they need to make movement and exercise a part of their daily work lives, ultimately enhancing their health, happiness, and professional performance
Each of the eight unique daily movement circuits offered at the Holistic Oasis Office focuses on various aspects of fitness and mindfulness:
Circuit 1. Outdoor bodyweight exercises: Focusing on strength, balance, and agility using natural elements and surroundings.
Circuit 2. Minimalist indoor workouts: Utilizing simple equipment and bodyweight exercises to maintain fitness in a space-efficient environment.
Circuit 3. Yoga poses: Emphasizing flexibility, balance, and mindfulness through a series of gentle and invigorating postures.
Circuit 4. Desk-friendly upper body exercises: Strengthening and toning upper body muscles with exercises that can be performed conveniently at one's workstation.
Circuit 5. Desk-friendly lower body exercises: Targeting lower body strength and flexibility while remaining seated or standing near one's desk.
Circuit 6. Core-focused workouts: Strengthening the core muscles to improve posture, balance, and overall physical performance.
Circuit 7. Relaxation and mindfulness techniques: Cultivating mental clarity, emotional resilience, and stress reduction through various relaxation practices.
Circuit 8. Collaborative team-building activities: Promoting camaraderie, motivation, and physical activity through group games, gardening, and green commuting initiatives.
Each circuit offers employees the opportunity to tailor their daily movement routines to their individual preferences, fitness levels, and goals, ensuring a personalized and fulfilling experience.
Individualized Tracking: Motivational Units for Daily Movement Circuits
📈Each Holistic Oasis Office movement circuit consists of eight units, allowing employees to track their progress and stay motivated throughout their wellness journey. By completing these units daily, individuals can monitor their fitness achievements and maintain consistency in their routines.Here's a sample breakdown of the eight units per circuit:1. Warm-up: A short series of dynamic stretches and light cardio exercises.2. Main workout: The primary focus of each circuit, tailored to its specific goals (e.g., strength, flexibility, or mindfulness).3. Cool-down: Gentle stretches and relaxation techniques to conclude the main workout.4. Hydration break: Encouraging employees to stay hydrated and rejuvenated.5. Mindfulness moment: A brief pause for meditation, deep breathing, or reflection.6. Accountability check: Connecting with colleagues to share progress and maintain motivation.7. Reflection time: Assessing personal achievements and setting goals for future sessions.8. Celebrate success: Acknowledging daily accomplishments and the commitment to well-being.By following this structured approach, employees can actively engage in their health and wellness journey, fostering a sense of accomplishment and camaraderie as they track their progress and support one another in reaching their goals.
Pillar 3: Movements & Consciousness
Introduction
Movement is essential for our physical and mental health.
By focusing on conscious movement as an integral part of the Holistic Oasis Office, employees can optimize their physical and mental health, enhance productivity, and create a positive work environment
Pillar 3: Movement & Consciousness - Cultivating Focus, Calmness, and Balance
At the Holistic Oasis Office, conscious movement serves as a cornerstone for employee well-being, fostering a balanced approach to physical and mental health. By prioritizing mindful movement practices that promote focus, calmness, and a pressure-free environment, we enable individuals to optimize their performance and create a positive work atmosphere.
Our approach to conscious movement includes:
1. Focus and mindfulness: Encouraging employees to engage in movement practices that emphasize attention to breath and body awareness, enhancing concentration and mental clarity.
2. Calm and pressure-free environment: Creating a space where individuals can move without the stress of competition, nurturing a sense of inner peace and fostering positive social connections.
3. Small, repeatable movements: Incorporating low-intensity exercises that can be easily integrated into daily routines, promoting consistency and gradual progress.
4. Well-rounded schedule: Offering a diverse array of movement practices, such as yoga, progressive muscle relaxation and stretching, to accommodate varying fitness levels and interests.
Through conscious movement, the Holistic Oasis Office supports employee well-being and nurtures a culture of mindfulness, positivity, and success.
5. Incorporate movement throughout the day:
Break up long periods of sitting with short bursts of movement to maintain energy levels and focus.
6. We make movement a daily habit.
Create a consistent routine that includes exercise to establish a positive mindset and improve overall well-being.
Engaging in physical activity, particularly at the beginning of the day, offers several advantages:
1. Boosts energy levels: Exercise increases blood flow, delivering oxygen and nutrients to your muscles, enhancing energy production and fighting fatigue throughout the day.
2. Enhances focus: Physical activity stimulates the release of brain-derived neurotrophic factors (BDNF), a protein that supports cognitive function and concentration.
3. Reduces stress: Exercise releases endorphins, promoting relaxation and alleviating tension.
4.Energy level is strongest in the morning. This approach aims to make the most of your energy levels at the start of the day
5. Minimize procrastination: Group Movement for Enhanced Focus and Accountability. At Holistic Oasis Office, collective movement fosters motivation, improves focus, and nurtures positive reinforcement. By exercising together, employees stay committed to their fitness routines and work tasks while building camaraderie. Structured movement sessions promote efficient time management and reduced procrastination for optimal productivity.
6. Release of feel good hormones*. When you complete a task early in the morning, it can lead to the release of several beneficial hormones, including:
*Dopamine: Known as the "feel-good hormone," dopamine is released when we experience pleasure, satisfaction, and accomplishment.
*Endorphins: These hormones act as natural painkillers and mood elevators, producing feelings of happiness and well-being. Accomplishing a task can lead to an endorphin release, contributing to a positive mindset and increased productivity.
*Serotonin: Serotonin is associated with feelings of contentment, calmness, and confidence. Achieving a goal or completing a task early in the day can increase serotonin levels, fostering a sense of satisfaction and self-assurance.
By taking advantage of these natural hormonal responses, completing tasks early in the morning can set a positive tone for the rest of your day, enhancing your overall well-being, and promoting productivit.
Commuting to office and around the building functional exercises
1. Slow jogging
When you run at a leisurely, comfortable pace, you're far less likely to injure yourself. This is because you're going easier on your joints, muscles, and connective tissues, while also strengthening your lower body muscles. Slow jogging benefits an all-round workout of your lower body muscular system. Lower intensity exercise brings many benefits, from injury prevention and aiding recovery, to simply injecting a little variation into cardio workouts.
https://rundure.com/jogging/slow-jogging-benefits/
2. Stairs
