I’m going to be honest with you - If you ever asked me to go to the gym a year ago, I’d probably laugh. 

I couldn’t lift a dang thing and had no idea how a single machine worked.

I had never been to a yoga or pilates class. I was so nervous, and thought I just couldn’t do it, or that I wouldn’t have the energy to do so. 

That’s when I discovered that movement on a daily basis actually benefited me, my mindset, and my business.

I purchased a yoga membership, started going to classes, signed up for a gym and some pilates classes, and dedicated myself.

Exercise is not just about getting in shape or losing weight - it’s about creating a positive mindset and boosting energy levels.

By incorporating movement into your daily routine, whether it be through a workout class, a walk around the block, or even just stretching at your desk, you can improve your overall well-being.

Not only that, but by taking care of your body through movement, you are also taking care of your mind. Exercise releases endorphins which can boost mood and decrease symptoms of depression.

So next time you find yourself sitting for hours in front of the computer screen, remember that even just 10-15 minutes of movement can help to reset your mind. 

Here are a few simple exercises you can try without the need for equipment.

  1. Desk Push-Ups: Place your hands on the edge of your desk and walk your feet back until your body is in a straight line. Lower yourself down towards the desk, keeping your elbows close to your sides. Push back up to the starting position.

  2. Chair Squats: Stand in front of a chair with your feet hip-width apart. Sit back onto the chair as if you were going to sit down, but stop before actually touching the seat. Then push through your heels to stand back up.

  3. Wall Sits: Stand with your back against a wall and slowly slide down until your thighs are parallel to the ground, as if sitting in an invisible chair. Hold this position for 30 seconds before standing back up.

  4. Stair Climbs: If you have a set of stairs nearby, use them to get some cardio in during your workday. Take the stairs two at a time and repeat for a few minutes to get your heart rate up.

  5. Resistance Band Exercises: Keep a resistance band at your desk and use it for exercises like bicep curls, tricep extensions, and shoulder presses. This will help build strength and muscle endurance while sitting at your desk.

  6. Leg Raises: Sit on the edge of your chair with feet flat on the ground. Lift one leg straight out in front of you until it is parallel to the ground, then lower it back down slowly. Repeat with each leg for 10-15 reps. This will help strengthen your core and legs while sitting.

  7. Wrist Stretches: Typing all day can put strain on our wrists and fingers. Take a break every hour to do some wrist stretches. Hold each stretch for 30 seconds to relieve tension and improve flexibility.

  8. Eye Exercises: Staring at a screen for long periods of time can cause eye strain and fatigue. To combat this, take a few minutes throughout the day to do eye exercises. Look away from your screen and focus on an object in the distance, then back at your screen. Repeat this a few times to give your eyes a break.

  9. Neck Stretches: Sitting in front of a computer can cause neck pain and stiffness. To alleviate this, take a few minutes every hour to do some neck stretches. Tilt your head to one side and hold for 30 seconds, then repeat on the other side. You can​​ also gently roll your head in a circular motion to loosen up any tension.

If you have a favorite, let me know!