WEBVTT - The New Corner Office: Do 100 jumping jacks a day

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<v Speaker 1>Forest dot org brought to you by the United States

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

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<v Speaker 1>and for people who moved to this country, that feeling

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<v Speaker 1>lasts more than a moment. We can change that. Learn

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<v Speaker 1>how it Belonging begins with us dot org. Brought to

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<v Speaker 1>you by the AD Council. Good morning, This is Laura.

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<v Speaker 1>Welcome to the New Corner Office, the podcast where we

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<v Speaker 1>share strategies for thriving in the new world of work,

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<v Speaker 1>where location and hours are more flexible than in the past.

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<v Speaker 1>Today's tip is to do a hundred jumping jacks a day.

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<v Speaker 1>If an apple a day keeps the doctor away, perhaps

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<v Speaker 1>a hundred jumping jacks or any exercise like that will

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<v Speaker 1>keep the sleepies, the growl cheese, and the achus away.

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<v Speaker 1>The good news about working at home is that it

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<v Speaker 1>feels a lot less weird to do little bursts of

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<v Speaker 1>activity there than at a traditional office, and that's good

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<v Speaker 1>news for you, your energy levels and how much you

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<v Speaker 1>get done. I know lots of people are squeezing in

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<v Speaker 1>every minute they can at their desks these days. We're

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<v Speaker 1>navigating a challenging business environment and maybe dealing with kids

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<v Speaker 1>or other family members during working hours too. And yes,

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<v Speaker 1>most jobs do require a fair amount of desk time

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<v Speaker 1>to get done. But working at your desk without getting

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<v Speaker 1>up for hours on end is not a recipe for

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<v Speaker 1>sustainable success. Your body will get achey and stiff, your

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<v Speaker 1>mind will become less sharp, and you'll experience more stress

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<v Speaker 1>and irritability. One solution is to build energizing movement into

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<v Speaker 1>your day. Of course, the solid workout like going for

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<v Speaker 1>a forty five minute run at lunch is wonderful, but

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<v Speaker 1>if that is not happening, that doesn't mean that you

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<v Speaker 1>are off the hook, your body still needs to move,

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<v Speaker 1>and there's plenty of evidence that even microbursts of activity

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<v Speaker 1>can boost energy levels for hours. So try setting a

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<v Speaker 1>goal that will prompt you to incorporate short bursts of

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

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<v Speaker 1>up and down the stairs, planks, and push ups are

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<v Speaker 1>all great examples of activities you can do right where

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<v Speaker 1>you are, without special equipment, for just a few minutes

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<v Speaker 1>at a time. A hundred jumping Jack's a day may

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<v Speaker 1>sound like a lot, but it really isn't as long

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<v Speaker 1>as you think about incorporating movement into those little bits

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<v Speaker 1>of time that we all have available. Whenever you're hanging

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<v Speaker 1>up the phone, just stand up and do ten. After

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<v Speaker 1>you come back to your desk from a bathroom break,

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

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<v Speaker 1>Or maybe you prefer to do a minute long plank

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<v Speaker 1>pose during these transitions, you'll probably find opportunities for half

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<v Speaker 1>a dozen or more during the work day. Or you

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<v Speaker 1>can plan to go up and down the stairs ten times. Great.

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<v Speaker 1>Write your goal on a post it note by your computer,

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<v Speaker 1>Then whenever you transition, do one set of your chosen

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<v Speaker 1>activity and put a tick mark on your sticky note.

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<v Speaker 1>See how many you've done at the end of the day.

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<v Speaker 1>Now you may be feeling skeptical about this. You may

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<v Speaker 1>be convinced that you do not have time for one

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<v Speaker 1>more thing in your day. But each of these bursts

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<v Speaker 1>of movement might take a minute or less time yourself

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

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<v Speaker 1>are not talking huge amounts of time, and guess what

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<v Speaker 1>this transition time is usually not time spent on deep

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<v Speaker 1>work anyway, you are deleting newsletters from your inbox or

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<v Speaker 1>checking social media. My guess is that your productivity won't

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<v Speaker 1>suffer if you spend a wee bit less time on

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

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<v Speaker 1>take time, it makes time. Whatever time you devote to

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<v Speaker 1>physical activity within reason will be paid back to you

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<v Speaker 1>in terms of more energy and better focus. When you

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<v Speaker 1>do a few sprints up and down the stairs in

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

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<v Speaker 1>you don't, um, you'll find yourself reading the same email

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<v Speaker 1>six times in a row and then clicking on that

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<v Speaker 1>link that takes you to Facebook, where you find yourself

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<v Speaker 1>reading that political screed posted by a guy who was

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<v Speaker 1>in your tenth grade English class, Spare yourself. Attending to

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<v Speaker 1>our bodies helps us do our best work and feel

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

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<v Speaker 1>work in traditional offices from doing a hundred jumping jacks

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<v Speaker 1>today either, but the group norms of propriety tend to

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<v Speaker 1>discourage it. Working from home gets rid of these norms.

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<v Speaker 1>Just another way that working from home can be a

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<v Speaker 1>source of strategic advantage if you build energizing movement into

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<v Speaker 1>your work day, I'd love to hear what your goal

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<v Speaker 1>is and how you do it. You can let me

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<v Speaker 1>know your plan at Laura at Laura Vanderkamp dot com.

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<v Speaker 1>In the meantime, this is Laura. Thanks for listening, and

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<v Speaker 1>here's the succeeding in the New Corner Office. The New

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<v Speaker 1>Corner Office is a production of I Heart Radio. For

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<v Speaker 1>more podcasts, visit the I Heart Radio app, Apple Podcasts,

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<v Speaker 1>those Highlander Highlander hybrids by Jamo Skuntos. What girls in

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<v Speaker 1>the Forest, our imagination and our family bonds. The forest

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<v Speaker 1>is closer than you think. Find a forest near you

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<v Speaker 1>and discover the Forest dot org brought to you by

0:06:30.680 --> 0:06:35.799
<v Speaker 1>the United States Forest Service and the AD Council. We've

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<v Speaker 1>all felt left out, and for people who moved to

0:06:38.640 --> 0:06:41.920
<v Speaker 1>this country, that feeling lasts more than a moment. We

0:06:41.960 --> 0:06:45.160
<v Speaker 1>can change that learn how it Belonging begins with us

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<v Speaker 1>dot org, brought to you by the AD Council.