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Take short activity breaks.

Lacking energy and enthusiasm at work? Try my effective ways to improve your workday by getting energized and balancing your body composition at the same time.

Spending long days in the office is a daily reality for many people. Even if you love your current job, too much time spent on work and not enough on your personal health can lead to a number of problems—including depression, excess weight gain, muscle soreness and muscle weakness.

Our technology-driven world, combined with long commuting hours, is having a negative effect on our overall health and well-being. I believe that we all must find ways to improve our quality of life, because even our personal time often revolves around answering emails or sitting with some sort of screen. Prolonged periods of sitting can’t always be avoided, but there are steps you can take to make the time you’re sitting more comfortable.

How to feel more enthusiastic and boost your energy at work

Sit Correctly

Sitting down all day can cause lower back discomfort. However, if you ensure that you’re seated with good posture, you may be able to avoid a lot of common back discomfort issues.

Tips for good sitting posture: Try adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Your knees should be slightly lower than your hips and your feet should be flat on the floor. If having your feet on the floor is awkward, you can use a footrest, which lets you rest your feet at a level that’s comfortable. Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint. Make sure your computer screen is at an angle so that you are looking straight ahead and not bending your neck.

Get Up Often

Set your phone to beep every hour and spend at least five minutes per hour out of your seat. You don’t necessarily have to leave the office. Just getting up and standing will help to relieve tight muscles and improve your circulation.

Release Tension

Listening to some of your favorite music during a break can help to boost your mood. Put together a playlist of songs that make you feel happy and relaxed, and make an effort to listen to a few of them throughout the day. Another great way to release tension is to perform simple stretches at your desk throughout the day to relieve any tight muscles.

Spend a Few Moments Meditating

Meditation is a good option for reducing your stress level at work. Spending some time disconnecting from the chaos of life, attempting to quiet your mind and be in a calm state of awareness, may help you to focus and become more productive at work.

Make a To Do List

Quite often the day can seem very stressful, because you have not placed your tasks in order of importance and set clear objectives for yourself. If you make a to do list, putting the main priorities at the top of your list can help you to stay calm and make it easier to leave work on time. Many people tend to procrastinate over the most important tasks, and they fill time doing work that is easier but less important. A clear and concise to do list can make you become a lot more productive.

Make an Effort to Socialize

Spending your lunch or coffee break with a colleague gives you a great opportunity to disconnect from your workload. Often, when we take a break by ourselves, we’ll cut it short, spend the time worrying or not take a break at all. Have a no work conversation rule, and instead have fun connecting and getting to know your co-workers better. Taking regular, scheduled breaks may help you to be more effective when you’re at your desk. If possible, add some form of activity to each break. Walking or taking the stairs is a great starting point.

High stress levels and weight gain, or difficulty loosing weight, tend to go hand in hand. Make an effort to work more efficiently, sit comfortably and get active during your day. The more productive you can be during your set work hours, the more time you can spend in your personal life focusing on getting fit and doing activities that you enjoy.