Top 5 Moves to Increase Energy and Focus at Work

A few minutes of movement can work wonders for your body and mind. You do not have to change into your gym clothes and sweat it out. You don't even have to lay on a mat.
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There are days when we are fired up, taking on any challenge that comes our way with beaming energy. Then there are days that feel like they drag on forever, when curling up on a couch with a good book would be preferable. Unfortunately, the latter is not an option in the middle of a hectic day at work. Fortunately, there is a sure-fire way to increase your energy and improve mental focus at the office, no matter the time of day. Luckily, this does not involve downing three cups of coffee and then crashing a few hours later.

A few minutes of movement can work wonders for your body and mind. You do not have to change into your gym clothes and sweat it out. You don't even have to lay on a mat. All it takes is a five-minute workout that has been specifically designed to be done at the workplace. There is no equipment required and you will be able to return back to your desk roaring to go.

All you need to do is perform these five exercises when you start to feel sluggish. You will begin to notice a boost in your productivity, improved energy levels and an overall happier mood.

Perform each exercise as fast as possible for one minute. If you have 10 minutes, repeat the entire routine.



Benefit: Strengthens and tones quads, glutes and core.

1.Stand with feet hip-width apart. Deeply bend both knees and shift hips back until thighs are parallel with the ground. Make sure knees are behind toes and never round your back. Hips will go back like you are sitting in a chair.

2.Drive through entire foot to come back to standing. Keep chest up and core tight the entire time. Immediately, switch direction and squat back down to your lowest point. Continue the movement for one minute.



Benefit: Increases heart rate and circulation and helps boost endorphins.

1.Stand with feet hip-width and parallel. Bring both arms out to a 90-degree angle like you are holding a jump rope. Keep arms out as you begin to hop off the balls of your feet.

2.Move forearms in a circular motion like you are swinging a jump rope (no rope required). Continue to hop, staying light on your feet and gazing straight ahead. Continue the movement for one minute.

Standing Crunches


Benefit: Slims down the waist and helps flush out toxins.

1.Stand tall with hands behind head and elbows out wide. Engage abdominal muscles to bring left knee up to hip-height. Twist from the waist to draw right elbow toward left knee. Maintain length through the spine and core engaged the entire time.

2.Come back to center and switch directions, drawing left elbow toward right knee. Make sure to keep hip flexors relaxed as much as possible and lift knee up using the abs. Continue to alternate, performing standing oblique crunches for one minute.

Arm Raises



Benefit: Strengthens the shoulders and improves posture.

1.Stand tall with abdominal muscles engaged, shoulder blades drawn together and chest up. Lift arms directly above head, palms facing forward. Bend elbows and draw arms down by your sides. Engage upper back to perform this movement.

2.Lift arms back overhead, keeping shoulders drawn away from the ears. Continue to move up and down at a controlled pace for one minute.



Benefit: Can help regulate blood flow, relieve back ache, calm anxiety; stretches the back of the neck.

1. Scoot hips all the way up to the wall with knees bent. Lie on back and swing legs straight up over hips.

2. Keep legs straight and completely relax head and neck. Begin to take slow deep breaths.

3. Hold for 10 slow deep breaths.

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