Physical Time

As we analyze scientific research, we can’t help but notice that our physiology rewards us for movement. Physical activity undoubtedly involves many different chemicals in the brain that are responsible for well-being, including giving us energy, helping to calm our thoughts, and fostering relationships with others.

The psychological effect of exercise cannot be reduced to just the so-called endorphin shooting. Movement reduces inflammation in the brain, prevents depression, anxiety disorders and protects against loneliness. Physical activity can also satisfy basic human needs, such as the desire to connect with nature or the feeling of being part of something bigger.

With regular exercise, we become more likely to feel joy. And the “hope molecules” that are released – what scientists call hormones secreted by muscles during exercise – make us more resilient to stress.

All you have to do is listen to your body to find the form of movement that suits you best and gives you the most pleasure. And simply move as much and as often as possible.

Every day we are flooded with lifestyle-related messages encouraging us to incorporate physical activity into our everyday life. However, how to do it when our schedule is bursting at the seams, responsibilities are piling up and deadlines are chasing us relentlessly?

Even small amounts of physical activity, but done regularly, have a significant impact on our physical and mental health – it supports the cardiovascular system, helps maintain proper bone and joint condition, helps reduce tension, increases concentration and our general well-being.

Here are some simple tips to help you incorporate small physical activities into your daily schedule. You don’t need any special tools or space. Just a few minutes a day is enough to change your mood and take care of your health. Small changes now can result in huge benefits in the future.

MORNING EXERCISE

What do you include in your morning routine? Usually, you list morning toilet, eating breakfast – getting ready to start a new day. But how about incorporating a little sport into your morning routine? Studies show that just a small amount of physical activity can make a big difference in our health.

One way to build the habit of incorporating physical activity into your life is through daily morning exercise. When we get out of bed in the morning, our mind is not yet fully awake. Even a few minutes of morning exercise will provide a healthy dose of oxygen to our internal organs. This will fill you with energy and prepare you for the challenges that await you throughout the day. You don’t have to do complicated exercises – simple movements such as jumping jacks and squats will be enough to energize your body. You can also conduct short stretches to improve the mobility of your body, ligaments and tendons. Turn on your favorite energetic music to further awaken your senses. A simple, not time-consuming, but regular activity can be extremely beneficial to your body, and most importantly, your spirit. In the long run, swapping “I need to lie down for another 15 minutes” for “I want to move for at least 15 minutes” will save you time and promote health, thanks to the energy awakened in this way.

WALKING IS ALSO AN ACTIVITY!
Your friend starts running, your colleagues go to the gym, your sibling does yoga… and when you look at what they are doing, you feel like you have no chance to match their fitness level. Remember, however, that physical activity should fit your abilities and your lifestyle. If you do not have time for specialized training, you can implement small physical activities into your daily routine. One of the simplest, yet safest and most beneficial activities is… walking! It has a beneficial effect on the functioning of the cardiovascular and immune systems, prevents civilization diseases, strengthens joints and muscles.

Try to incorporate walking into your daily activity – instead of driving to the store “round the corner”, take a walk. How about walking part of the way to work? Invite your friends to go for a walk together instead of hanging out at a coffee shop. A walk is a good time to relax, unburden your mind, listen to a podcast or book, or spend time with loved ones. Make walking part of your daily schedule!

STRETCH YOUR BODY, STRETCH YOUR MIND

Stretching is essential for building strength and flexibility in our bodies. By contracting and stretching muscles we can improve our body coordination, prevent injuries, maintain proper body posture. By improving blood circulation, our tissues become better oxygenated, and as a result work better – also our brain, which thanks to a decent dose of oxygen, will be able to work more efficiently. Stretching will increase your energy levels – get up from your desk and stretch a few times instead of drinking another coffee.

Stretching not only raises your energy levels, it also helps you relax – in the rush of everyday life, take a few minutes to focus on proper breathing and body awareness while stretching. This will allow you to release tension and calm your mind.

HEALTHY SPINE

Unfortunately, the majority of us have lifestyles that are not conducive to keeping our spines healthy – we spend many hours a day in a sitting position, with no breaks for movement. Sedentary and remote work make us move less and less – and our spine hates immobility!

It is worth introducing simple exercises that can be done in “office conditions”. – you don’t even have to get up from your chair!

• Stretch:
  • Lean back slightly and, with an inhale, stretch your arms up as far as you can. With an exhale, relax your body.
  • Clasp your hands together with the backs of your hands facing you and pull your hands as far out in front of you as you can. Hold this position for 10-20 seconds and repeat.
• Straighten up: inhale, tilt your shoulder blades back strongly and hold this position for 20-30 seconds. With an exhalation, relax your body.
• Move: with an inhale, straightening your back, lift your shoulders up. Hold for 3-5 seconds and lower them with an exhalation. Repeat 5 times.

These are examples of some simple office exercises. Office exercises, if done regularly, will help support your posture, increase muscle flexibility, and may ultimately have a preventive effect on your spine, protecting it from injury and degeneration resulting from the sedentary lifestyle inherent in office work.

TISSUE REHYDRATION

Physical activity leads to increased water loss – remember to replenish it!According to a report published by TSN Poland in 2016, 59% of women and 79% of men drink too little fluid. Good hydration is essential for the well-being and daily functioning of the body. Some of the symptoms of dehydration are apathy, lethargy and fatigue – if you’re feeling weak, despite no apparent cause, you may want to consider proper hydration. Too little hydration can manifest as increased tension, irritability, prolonged reaction to stimuli, or decreased concentration – our brains are extremely sensitive to even slight dehydration. Concentration problems or irritability are often the first signs of poor hydration.

To find out how many liters of fluid you should take in a day, use the online calculator.

If you find it difficult to remember the right amount of fluids

• drink a small amount of water but regularly – a water bottle you can carry with you at all times can help. Make sure the bottle is reusable to help the environment. Always have a water bottle or carafe and a glass on your desk
• use reminders – stick a note on your computer screen, set a reminder on your phone, download an app to remember for you. Anything goes!
• if you don’t like drinking just water, you can add some fresh herbs or fruit to it. Avoid adding sugar to your water – if you want something sweet, choose fruits that contain a lot of water, such as watermelon or grapes

Below you will find articles written by experienced athletes, physicians and health professionals describing what benefits physical activity has on our mental health and well-being.

• “The Joy of Movement: How exercise helps us find happiness, hope, connection, and courage” (2019), Kelly McGonigal
• “The Real Happy Pill: How to Train Your Brain to Create Happiness and a Longer Life” (2016), Anders Hansen
• “What I Talk About When I Talk About Running: A Memoir” (2009), Haruki Murakami