Workplace Yoga & Meditation to Reduce Stress

Did you know that stress combined with a sedentary jobs increases your risk of cardiovascular and metabolic disorders? Would you believe that brief moments of guided meditation and yoga at your desk can help reduce your stress?? As little as 15 minutes to be exact. 


     A recent small study including just 20 people who were taken through each of the following; a guided meditation, yoga, and allowed to continue working without interruption. Each intervention lasted 15 minutes and there was a day between each of the interventions. Different stress markers were tested at the baseline, during the 15 minute interventions, and 15 minutes after. Different measures were recorded such as perceived stress, blood pressure, respiration rate, heart rate, and heart rate variability.  Analysis of the data showed both yoga and meditation reduced perceived stress (the mental aspect) plus the effect continued after the post-intervention period. The markers for physical stress tended to return to the baseline levels with the exception of respiratory rates following chair yoga. 


    While the study was relatively small, its results conclude that there is no harm in implementing a basic 15 minute chair routine at least once a day, especially if you are in a sedentary career. More studies need to be conducted but one can assume the data suggests that the level of productivity, improved employee health, job performance, job satisfaction, and absenteeism could be positively affected by the implementation of workplace yoga and meditaiton.

The following link will provide you with a variety of chair yoga poses you can try or contact Truve to have an extraordinary fitness professional come to your workplace to lead you through yoga and meditation.

http://yoga.about.com/od/yogasequences/tp/Chair-Yoga-Poses.htm

July 11th Workout

Please complete the circuit 2x through.

Pick a weight that is manageable for you and you feel like you are working pretty hard by the last few reps. Remember to consult with your physician before beginning any new fitness routines.

Side crunches x 20 per side
(Drop knees to one side, hands behind your head, crunch up)

Narrow stance push up x 10
(Hands right under your shoulders, elbows track back by your sides)

Opposite elbow to knee x 20 per side
(Laying on your back, cross one ankle over the opposite knee, hands behind your head, opposite elbow to knee crunch)

Wide stance push up x10
(Hands as wide as possible)

Side plank w/hip dip x 15 per side
(On your elbow in a side plank position, drop your hip towards the ground and back up)

Staggered hand Push up x 5 per hand
(Starting with one hand under the shoulder, the other out wide and in front of the body. Switch hands after each push up)

Sprint x 20 seconds

Squat w/shoulder press x 20 w/5-20lbs
(Squat w/feet relatively close together, as you stand up, press arms straight up)

Tricep Kick backs x20 w/5-15lbs per hand
(Bent forward at the waist, bring elbows up by your sides, moving only from the elbow, extend your arms backwards)

Walking Lunges x12 per leg w/0-20lbs per hand
(Holding weight in both hands)

Hammer bicep curls x20 w/5-20lbs per hand
(Hands in a neutral position with palms facing one another, remember to lower down slowly)

Mountain Climbers x 15 per leg
(Starting in a push up position, bring one foot forward, jump up and switch feet so that the other foot is forward)

Tricep Skull crushers x 30 w/5-15lbs
(Standing tall, with weight overhead, lower it back behind your head, keeping elbows facing forward)

Sprint x 20 seconds

Rest 2-3 minutes