Looking To Bring More Energy To Your Meetings? EXERCISE

Squeezing in a little exercise improves concentration and actually makes your meeting more productive. Waking up the mind and body creates a better atmosphere for listening to the innovative thoughts and ideas being delivered and better prepares us for putting those ideas into action when we return to the workplace.

Invite a person from your Leadership Team to deliver a “3-5 minute” exercise break. Exercise helps increase energy levels, as well as concentration levels.  Break up the presentations where sitting for long periods can put the mind, not to mention other parts of the body, to sleep.  The break also creates a different type of exposure for your attendees to interact with leadership!  Schedule one mid-morning and one mid-afternoon break and watch the energy, and connection with each other, fill the room!  

Exercises To Do While Seated


#1 Loosen up your shoulders to get rid of the ache, increase flexibility and add strength.

  • Roll both shoulders forward in a circular motion.
  • Roll both shoulders backward in a circular motion.
  • Repeat ten times.


#2 Relieve the tired and lethargic feeling you get in your legs with ankle and calf stretches.

  • Hold one foot off the floor with your leg straight.
  • Flex your ankle pointing your toes up.
  • Extend you ankle pointing your toes down.
  • Do ten times and repeat with other leg.
  • Next, draw a circle with your toes, moving one foot clockwise and then counter-clockwise.
  • Change feet.


#3 Strengthen your abs and relieve your tired leg muscles

  • Start with feet flat on floor.
  • Sit tall at your desk.
  • Hold your abdominal muscles tight.
  • Extend one leg until it is level with your hip.
  • Hold for ten seconds.
  • Slowly lower leg.
  • Repeat 15 times.
  • Change legs.


#4 Chair squats are an effective body-strengthening exercise.

  • Stand tall.
  • Keep back straight.
  • Lower to one inch of chair, pretending you are sitting down.
  • Hold for ten seconds.
  • Lift back up to standing position.


#5 You don’t need a resistance band to get great leg toning.

  • With legs straight, cross one on top of the other.
  • Raise them off the floor.
  • Press top leg down and resist with bottom leg.
  • Do until muscles are tired.
  • Repeat with opposite legs top and bottom.


#6 To tighten and strengthen your gluteus muscles as well as relieve your back pain

  • Lift one glute up and almost off the chair.
  • Perform in a side-to-side rocking motion for 30 seconds.
  • Next, squeeze your gluteus muscles.
  • Hold for ten seconds.
  • Release.


Standing Exercise


Although originally intended for dancers, arabesque circle exercises performed while you are talking on the phone can be an effective glute and hamstring toner.

  • Stand with your feet shoulder-width apart.
  • Shift weight to left leg.
  • Lift right leg behind you.
  • Hold on to your desk or chair for balance.
  • Slowly circle your left leg clockwise 25 times and counter-clockwise 25 times.
  • Switch legs.
  • Strengthen your calves and ankles
  • Stand and hold onto your chair.
  • Rest your left foot on back of your right calf.
  • Raise up on your toes.
  • Hold for 20-30 seconds.
  • Repeat three times.
  • Change legs.


Water Bottle Workouts


You might want to offer a water bottle as a giveaway.  If you do, you can include it in the exercise activity by substituting the water bottle for a dumbbell.


#1 Arm Curls

  • Sit tall with abs  pulled in.
  • Hold water bottle in right hand and curl it up towards your shoulder.
  • Repeat 15 times.
  • Change arms.


#2 Front arm raises and overhead presses.

  • Hold water bottle in right hand.
  • Bend elbow.
  • Extend arm overhead.
  • Repeat other side.


#3 Water bottle twists are a great way to work your waistline.

  • Hold water bottle at chest level.
  • Twist to the right as far as you can.
  • Twist back to center.
  • Twist to the left.
  • Repeat 10 times.


If you leadership team member is a good joke teller, have her end the exercise break with a joke guaranteed to bring laughter.   Laughing tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and gives you a better outlook on life.


Adapted from an article found on howstuffowrks.com