No Need for a Pay Rise, Get Some Sleep Instead

A good night’s sleep, some of us can only dream of such a thing. When was your last good sleep? A week ago, a month ago, 18 years ago (if you get my drift)? The idea of waking up and feeling well rested may seem like an impossible dream but getting a good night’s rest can make you feel better than a pay rise.

A survey led by Oxford Economics in Britain has uncovered that getting a good night’s sleep outweighs the benefits of a 50% pay rise. Most people who undertook the survey, rated their overall levels of happiness were higher at the idea of a good night’s rest than a 50% pay rise. Maybe this feeling of happiness could be summed up in the wise words of rapper Biggie Smalls: ‘more money, more problems’. Or maybe it’s due to the large amount of health benefits of getting a good night’s sleep!

Accomplishing the sleep of all sleeps can improve your memory, lower stress levels and assist in maintaining a healthy weight.

Now you have an excuse to get to bed early and to snooze the alarm in the morning.

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If You Hate Exercise, Read This

Do you hate exercising? Do you avoid it at all costs? Would you rather exercise without knowing you’re doing it?

Well congratulations, you already are.

High-intensity exercise. Sound familiar? Probably not. But chances are you engage in high-intensity exercise at least once a day. High-intensity exercise is when you raise your heart beat above it’s resting rate. This is probably done daily without you knowing it.

Have you ever:

  1. Run the last hundred metres to the bus stop?
  2. Carried heavy groceries up a few flights of stairs?
  3. Walked up a hill, any hill because you’ve no other option?

All of these basic, day-to-day tasks that leave you slightly (or more than slightly) out of breath are a form of high-intensity exercise. This style of exercise assists your cardio and respiratory system. It’s a quick and (mostly) easy way to become a fitter and healthier person even if you don’t want to be. Performing these sort of tasks more regularly can greatly benefit your overall health and they’re great for people who can’t find the time to exercise. It’s easy enough to raise your heart rate through pushing yourself to do daily tasks faster. But if you need more ideas on how to accidentally exercise you could try pretending:

  • you’re out of fuel and have to walk to the shops
  • the elevator is broken and you can only take the stairs
  • your dogs leash broke and now you have to chase after them
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5 Exercises You Don’t Need to Leave Your Chair For

Sitting at your desk for eight hours a day can be a pain in the bum, metaphorically speaking… but also literally. We understand that not all workplaces have initiatives in place that allow employees to get active during their working day. That is where we can help! We have devised 5 simple exercises you can do while not having to leave your chair.

Just because you’re desk-bound does not mean you have to remain inactive. Give these a try next time you have a free moment in the office and maybe ask your desk buddy to join in! You’ll have the physique of a young Dwayne ‘The Rock’ Johnson (or the equivalent Dwaynette) in no time.

1. Tricep Dips

Using a stationary chair only (or a low bench). Push your chair out from your desk so you’ve got some wiggle room. With your hands resting on the edge of your chair and your knees at a right angle, dip as far as you can go and rise back up without locking your arms.

2. Ab Squeeze

Just sitting at your desk, sitting up straight, take one large breath in and tense your abdominal muscles. Hold this position for at least 10 seconds and then release. This one can be done while in a meeting or on a phone call.

3. Seated Leg Raise

While sitting up straight in a chair, lift one leg up, keeping it horizontal. You will feel your the muscles in your leg and abdominal become engaged. Hold this position for 5 seconds then slowly lower your leg down. Switch legs, and repeat.

4. Circulation

While sitting comfortably in your chair with a straight back and feet touching the floor, point your toes down and rapidly tap on the floor. This will increase your blood circulation and give you a quick boost of energy.

5. Seated Ab Twist

Sit on the edge of your chair so your bottom is firmly placed. Lift your arms behind your head and lift one knee to the opposite angle, letting your body naturally twist. You should feel your abdominal muscles activate in this position. Twist back into a normal seated position and then repeat with the opposite leg and elbow.

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Exercise Makes You Smarter

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If you’re a Forgetful Freddy or a Slow Sally then maybe you need to start exercising more! As you know there are many benefits to exercising ranging from physical to mental health. But did you know that exercising can make you smarter? Regular exercise has shown to increase productivity and creativity. This can help you respond to your emails more efficiently, follow up on those missed calls or create a social media platform, name it Facebook and make billions.

A study undertaken by the American College of Sports and Medicine found that exercising regularly can help improve your memory. Running was found to be the most effective method of exercise. So maybe before your next meeting with your boss, before your palms get sweaty or your knees are weak and your arms are heavy… go for a run!

A psychophysiology study showed women who exercised regularly were outperforming their peers on challenging cognitive tasks. This is all due to increased blood flow and the amount of protein that your brain creates after exercising. Taking at least 30 minutes out of your day can help you live a much longer, happier and healthier lifestyle. It may also make you a genius.

Now I’m definitely no scientist and can’t make a claim that you will be the next ‘Good Will Hunting’ but next time you go for a run, if you happen to walk by a chalkboard with a hard math problem, give it a go!

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