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Speaker 1: Look, Valentine's Day is almost here, and you know what

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Speaker 1: Valentine's Day. Get fresh this Valentine's Day with pro Flowers

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Speaker 1: see website for details. Look for your children's eyes and

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Speaker 1: you will discover the true magic of a forest. Find

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Speaker 1: a forest near you and start exploring it. Discover the

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Speaker 1: Forest dot org brought to you by the United States

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Speaker 1: Forest Service and the AD Council. We've all felt left out,

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Speaker 1: and for people who moved to this country, that feeling

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Speaker 1: lasts more than a moment. We can change that. Learn

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Speaker 1: how it Belonging begins with us dot org. Brought to

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Speaker 1: you by the AD Council. Good morning, This is Laura.

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Speaker 1: Welcome to the New Corner Office, the podcast where we

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Speaker 1: share strategies for thriving in the new world of work,

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Speaker 1: where location and hours are more flexible than in the past.

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Speaker 1: Today's tip is to do a hundred jumping jacks a day.

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Speaker 1: If an apple a day keeps the doctor away, perhaps

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Speaker 1: a hundred jumping jacks or any exercise like that will

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Speaker 1: keep the sleepies, the growl cheese, and the achus away.

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Speaker 1: The good news about working at home is that it

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Speaker 1: feels a lot less weird to do little bursts of

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Speaker 1: activity there than at a traditional office, and that's good

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Speaker 1: news for you, your energy levels and how much you

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Speaker 1: get done. I know lots of people are squeezing in

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Speaker 1: every minute they can at their desks these days. We're

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Speaker 1: navigating a challenging business environment and maybe dealing with kids

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Speaker 1: or other family members during working hours too. And yes,

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Speaker 1: most jobs do require a fair amount of desk time

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Speaker 1: to get done. But working at your desk without getting

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Speaker 1: up for hours on end is not a recipe for

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Speaker 1: sustainable success. Your body will get achey and stiff, your

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Speaker 1: mind will become less sharp, and you'll experience more stress

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Speaker 1: and irritability. One solution is to build energizing movement into

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Speaker 1: your day. Of course, the solid workout like going for

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Speaker 1: a forty five minute run at lunch is wonderful, but

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Speaker 1: if that is not happening, that doesn't mean that you

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Speaker 1: are off the hook, your body still needs to move,

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Speaker 1: and there's plenty of evidence that even microbursts of activity

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Speaker 1: can boost energy levels for hours. So try setting a

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Speaker 1: goal that will prompt you to incorporate short bursts of

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Speaker 1: physical activity into your work day. Jumping Jack's, burpes, sprints

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Speaker 1: up and down the stairs, planks, and push ups are

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Speaker 1: all great examples of activities you can do right where

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Speaker 1: you are, without special equipment, for just a few minutes

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Speaker 1: at a time. A hundred jumping Jack's a day may

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Speaker 1: sound like a lot, but it really isn't as long

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Speaker 1: as you think about incorporating movement into those little bits

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Speaker 1: of time that we all have available. Whenever you're hanging

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Speaker 1: up the phone, just stand up and do ten. After

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Speaker 1: you come back to your desk from a bathroom break,

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Speaker 1: do another ten. You'll hit a hundred by mid afternoon. Easy.

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Speaker 1: Or maybe you prefer to do a minute long plank

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Speaker 1: pose during these transitions, you'll probably find opportunities for half

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Speaker 1: a dozen or more during the work day. Or you

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Speaker 1: can plan to go up and down the stairs ten times. Great.

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Speaker 1: Write your goal on a post it note by your computer,

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Speaker 1: Then whenever you transition, do one set of your chosen

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Speaker 1: activity and put a tick mark on your sticky note.

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Speaker 1: See how many you've done at the end of the day.

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Speaker 1: Now you may be feeling skeptical about this. You may

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Speaker 1: be convinced that you do not have time for one

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Speaker 1: more thing in your day. But each of these bursts

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Speaker 1: of movement might take a minute or less time yourself

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Speaker 1: doing ten jumping decks, you'll see what I mean. We

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Speaker 1: are not talking huge amounts of time, and guess what

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Speaker 1: this transition time is usually not time spent on deep

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Speaker 1: work anyway, you are deleting newsletters from your inbox or

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Speaker 1: checking social media. My guess is that your productivity won't

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Speaker 1: suffer if you spend a wee bit less time on

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Speaker 1: those things, especially because of this second truth. Exercise doesn't

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Speaker 1: take time, it makes time. Whatever time you devote to

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Speaker 1: physical activity within reason will be paid back to you

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Speaker 1: in terms of more energy and better focus. When you

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Speaker 1: do a few sprints up and down the stairs in

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Speaker 1: mid afternoon, you'll be able to complete that report. If

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Speaker 1: you don't, um, you'll find yourself reading the same email

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Speaker 1: six times in a row and then clicking on that

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Speaker 1: link that takes you to Facebook, where you find yourself

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Speaker 1: reading that political screed posted by a guy who was

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Speaker 1: in your tenth grade English class, Spare yourself. Attending to

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Speaker 1: our bodies helps us do our best work and feel

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Speaker 1: our best too. Of course, there's nothing stopping people who

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Speaker 1: work in traditional offices from doing a hundred jumping jacks

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Speaker 1: today either, but the group norms of propriety tend to

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Speaker 1: discourage it. Working from home gets rid of these norms.

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Speaker 1: Just another way that working from home can be a

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Speaker 1: source of strategic advantage if you build energizing movement into

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Speaker 1: your work day, I'd love to hear what your goal

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Speaker 1: is and how you do it. You can let me

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Speaker 1: know your plan at Laura at Laura Vanderkamp dot com.

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Speaker 1: In the meantime, this is Laura. Thanks for listening, and

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Speaker 1: here's the succeeding in the New Corner Office. The New

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Speaker 1: Corner Office is a production of I Heart Radio. For

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Speaker 1: more podcasts, visit the I Heart Radio app, Apple Podcasts,

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Speaker 1: or wherever you get your favorite shows. For hybrid or

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Speaker 1: those Highlander Highlander hybrids by Jamo Skuntos. What girls in

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Speaker 1: the Forest, our imagination and our family bonds. The forest

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Speaker 1: is closer than you think. Find a forest near you

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Speaker 1: and discover the Forest dot org brought to you by

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Speaker 1: the United States Forest Service and the AD Council. We've

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Speaker 1: all felt left out, and for people who moved to

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Speaker 1: this country, that feeling lasts more than a moment. We

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Speaker 1: can change that learn how it Belonging begins with us

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Speaker 1: dot org, brought to you by the AD Council.