Pillar 4: Movements & Activity
Introduction
Movement is essential for our physical and mental health.
By focusing on 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.
Incorporate movement throughout the day:
Break up long periods of sitting with short bursts of movement to maintain energy levels and focus.
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.
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.
4: 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
- 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.
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
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
