Boost energy, maintain fitness, and enhance agility during your workday with the Pomodoro Technique.
“Agile is Able” Physical Routine Ideas:
- Desk Stretch (1 minute)
- Reach arms overhead and stretch your back.
- Interlace fingers and stretch arms forward, rounding shoulders.
- Roll shoulders backward and forward.
- Agility Benefit: Improves flexibility.
- Seated Leg Lifts (1 minute)
- Sit straight and lift one leg at a time, holding for 5 seconds.
- Repeat 10 times for each leg.
- Agility Benefit: Strengthens core and legs.
- Belly Breathing (1 minute)
- Sit comfortably and place one hand on your belly.
- Inhale deeply through your nose, filling the belly.
- Exhale slowly, making sure the exhale lasts at least as long as the inhale.
- Repeat for 1 minute.
- Agility Benefit: Calms the body and mind.
- Quick Walk (3 minutes)
- Move briskly around your workspace for a few minutes.
- Agility Benefit: Improves cardiovascular health and spinal fluid circulation.
Pomodoro Integration:
1. Work for 25 minutes: Focus intensely on your task.
2. 5-minute break: Perform the 6-minute fitness routine. Adjust to fit the break (e.g., shorten exercises).
3. Repeat for 4 Pomodoros: After four work sessions, take a longer break (15-30 minutes).
4. Long Break: Use part of the longer break for an extended exercise routine or relaxation.
Using the Pomodoro Technique to incorporate physical fitness into your workday can help break up long periods of sedentary work, and boost your physical health and productivity. Our proposed daily routine is just a suggestion; you can come up with your own routine that suits you best, always consulting your doctor before starting any new exercise regimen.
💫 Remember to engage in any exercise without self-judgment. Connect with us if you want help practicing!