Instead of grabbing your fifth cup of coffee when the 2 p.m. slump strikes, consider standing up and moving about. Yes, it requires a little bit more desire and effort than simply pressing the coffee maker’s button, but it’s a tried-and-true method for getting you ready for the second half of your day.
According to a study published in Oxidative Medicine and Cellular Longevity in April 2016, regular physical activity has been related to higher cognitive performance, including increased concentration and sharper focus.
Ideally, we should all aim to get at least 150 to 300 minutes of moderate-intensity exercise or at least 75 to 150 minutes of high-intensity exercise a week, according to the Physical Activity Guidelines for Americans.
However, you can make small progress toward that objective: When you feel the need to nap at your desk, try these 60-second aerobic breaks from Autumn Calabrese, a Beachbody trainer and the author of Lose Weight Like Crazy, Even if You Have a Crazy Life. They’ll be over so quickly that you won’t even have time to perspire!
1. Cross-Country Skier
Image credit: Saonlineportal.com
TIME (IN SECONDS)1 Min
TYPECardio
- Stand with your feet together.
- Jump your feet apart and press both arms overhead. One foot should land in front and one in back in a staggered stance, as you pull your arms down to your shoulders.
- Jump again and switch your feet.
- Repeat the movement, jumping and switching the legs as you drive the arms up and pull them down with each jump.
- Continue for 60 seconds.
2. Twisting Skier
Image credit: Saonlineportal.com
TIME (IN SECONDS)1 Min
TYPECardio
- Start with your feet together and arms at your sides. Keep your core tight.
- Keep both feet together as you jump and twist your heels to the left while your chest stays facing the right.
- Jump again, this time twisting so that both heels go to the left.
- Shift the hips back and down with each jump to work the glutes and quads. Rotate from the hips and core.
- Repeat the movement, twisting side to side and keeping a bend in your knees each time you land.
- Continue for 60 seconds.
3. Jumping Jack
Image credit: Saonlineportal.com
TIME (IN SECONDS)1 Min
TYPECardio
- Stand upright with your legs together, and arms at your sides. This is the starting position.
- Bend your knees slightly and jump into the air.
- As you jump, spread your legs to about shoulder-width apart. Stretch your arms out and over your head.
- Jump back to starting position.
- Repeat for 60 seconds.
4. Heel Tap
Image credit: Saonlineportal.com
TIME (IN SECONDS)1 Min
TYPECardio
- Stand with your feet hip-width apart.
- Jump onto your right foot, bringing the left heel up and in toward your inner thigh.
- Tap the left heel with your right hand.
- Now jump to the left foot, bringing the right heel up and in toward your inner thigh.
- Tap the right heel with your left hand.
- Continue jumping side to side, bringing the opposite foot toward the midline of your body and tapping the heel with your opposite hand.
- Repeat for 60 seconds.
5. High Knees
Image credit: Saonlineportal.com
TIME (IN SECONDS)1 Min
TYPECardio
- Stand with your feet hip-width apart. Lift your left knee toward your chest.
- Switch to lift your right knee toward your chest.
- Continue the movement, alternating legs at a jogging pace.
- Continue for 60 seconds.