Not only that the eternal sitting is unhealthy: Meetings take significantly longer if we sit in a circle in the same constellation. We sit out problems in this position and it is more difficult for us to take a different perspective and come up with new ideas.
Try a standing meeting or take a long walk in a small group. You will be amazed at how quickly you can achieve really good results. And if you don’t feel like you’re wasting your time in inefficient meetings, you’ll have more fun at work!
- Exercise 1: sag
The chair height should be adjusted so that the legs are on the floor and the knees are bent at a right angle. Slowly roll your head forward until your chin reaches your chest. The arms hang down sideways. Release all tension from the shoulder and head area and take a deep breath. Release the posture and stand up. 2-3 repetitions.
- Exercise 2: Light rotation
Sit upright, raise both arms and grasp the head behind your ears with both hands. The elbows protrude laterally outwards. Now slowly turn your entire upper body to the side until you have reached an angle of approximately 45 degrees. Stop for a few seconds and then turn your upper body back to the middle. Then repeat the exercise to the other side. 2-3 repetitions.
- Exercise 3: chair rotation
Sit upright in the office chair with your feet hip-width apart. The chair height is adjusted so that the legs form a right angle. Turn your upper body to the right, place your right arm behind the backrest and grasp the right armrest with your left hand. The head turns with it. Hold the stretch for a few seconds and release it again. Turn back and do the same exercise the other way. 2-3 repetitions.
- Exercise 4: squat
The feet should be a little further than shoulder width apart. The knees and toes point in the same direction, keep your arms horizontal in front of your body and bend your upper body slightly forward. Tense your body and keep your back straight when performing. Then slowly bend your knees until your thighs are parallel to the floor. The knees should not protrude beyond the toes. Bring the body powerfully back to the starting position. 5 repetitions.
- Exercise 5: sit up
Sit upright on your office chair and slowly bend your torso forward, vertebra by vertebra. Let your head hang forward. Bend so far that you can hold your ankles with your hands – hold this movement for about 20 seconds and release the tension by slowly straightening yourself up, vertebra by vertebra. 2-3 repetitions.
- About the author
Dr. med. Alfred Huber is a specialist in neurosurgery, special neurosurgical spine and pain therapy. Together with Christoph Kruis and Dr. med. Norbert Wynands the joint and spine center of the Rotkreuzklinik Lindenberg
Whoever checks and answers e-mails first thing in the morning, has been working from the outset. Rather think: Which task is most important to you? What kind of heart project do you want to promote? Devote the first half hour of the day to this topic. After that there is still enough time for emails.
A huge mountain of documents has been waiting for a long time to be sorted out and sensibly filed or processed further? Just make it a game: mix the whole piece of paperwork and stow the wild mess evenly in hanging files. Now roll the pack that you are going to pre-button and only take one pack for each day.
The effect: Your desk immediately looks tidy and it is exciting every day which business cards, specialist articles or receipts you can find today. Works for everything that does not need to be mega-urgently done.
Have you set a sporting goal for your work and want to make 10 new customer appointments this week? Simply place a bet with a colleague. In this way, you have won over a colleague for your ambition who will always ask curiously how far you have come. That inspires!
Someone who is bothered by a pop-up window announcing the arrival of a new email every few minutes is less able to concentrate than someone who is stoned to work. A study by the King’s College in London found out. According to this, the influence of marijuana lowers the IQ value by around 5%, email multitasking depressed the value by 10%.
So set your mail program so that no pop-up windows are opened and there is no acoustic signal when electronic mail arrives. Or it is best to go “offline” right away if you want to concentrate on one job.
I would have a great team if only this one stupid colleague weren’t! Many people feel the same way. And then we make a cardinal mistake: We avoid the disagreement and nest in the feeling that he doesn’t like us anyway. We are literally looking for behaviors that get on our nerves.
It would certainly help if we looked for a confrontation: overcome yourself and go for lunch or a beer with your colleague. There is a good chance that you will discover something that you like about the other. And the risk is zero: you found him stupid before.
Can’t think of anything creative when you’re sitting at a desk? No wonder: it is the same place where you make unpleasant phone calls, do your travel expenses or answer emails. Every type of activity needs its own place.
So it is better to find another place for creative work or at least change the side of the desk. The changed perspective makes it easier for you to find the other thinking process faster.
In addition, clear out any annoying topics beyond your sight. That doesn’t distract you. Hopefully you won’t keep your tax files in the bedroom! That neither improves your falling asleep nor increases your desire.
It is so tiring to argue against it when others try to talk us into how difficult or evil the world is every day. Anyone who jogs a 4-kilometer lap with neighbors every week and suddenly decides to train for a marathon will surely hear from friends how unhealthy, crazy, bone-damaging, temporally impossible or family-unfriendly our project is.
It is easier to find a new environment with people who have similar ambitions. So check regularly whether your “friends” have become energy guzzlers or whether you give them motivation and strength.
Your to-do list is so long that you just don’t know where to start? Try the Pomodoro strategy: it has been proven that the ideal time for highly concentrated work is 25 minutes. Afterwards we should allow ourselves a short break of 5 minutes. 25 minutes can be endured, even for unpleasant tasks. Once we have plunged so intensively into work, it may well be that we will stay tuned for the next 25 minute session. The name Pomodoro strategy is derived from the tomato-shaped kitchen clock with which the inventor Francesco Cirillo carried out his experiments.
Internet-enabled cell phones ensure that we can be reached anytime, anywhere. But that doesn’t mean that we always have to be available! Everyone needs their time off so that they can perform even better afterwards.
So switch off your devices sometimes: when eating, exercising or when you want to read your newspaper in peace. By the way, you also educate your professional environment to solve a problem yourself or to turn to others. Whoever answers the first ring is called more often than others.