There are moves and exercises that can be carried out at your desk and in your office space, which do not require a leotard or provide embarrassing entertainment for your coworkers! Please note that you should consult with your health care provider regarding the types and amounts of activity that is appropriate for you.

With any of these desk exercises recommended by Michigan State University Extension , you may find sitting at your desk all day just got a little better. Back stretch: Once an hour stand up, put your hands on the small of your back and slowly and gently arch your back as far as you can for one second.

Repeat this move six to eight times. Hip flexes: Sitting in a chair, lift your right foot a few inches off of the floor. Keep your knee bent and hold that position as long as you remain comfortable. Switch to your left leg.

Leg extensions: Sitting in your chair, extend your right leg until it is level with your hip. Hold as long as you are comfortable and then relax. Wrist stretch: Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.

Hand stretches: Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers. Research has shown that mindfulness can decrease stress and anxiety and increase mental health and cognitive functioning. Sometimes we need to steal away so God can show us new things away from distractions and the everyday cares of life.

There are simple truths from these verses in Matthew 17 that we can certainly apply to our Summit. What can you expect from God if you decide to get away to Houston, Texas, for Summit ? A lot! Expect Him to Be With You — Sometimes Jesus wants you all to himself.

Expect Him to give You New Vision and Insight — There he was transfigured before them. His face shone like the sun, and his clothes became as white as the light Matthew Sometimes Jesus wants you to see him in a new light and share his glory.

Okay, it might be a stretch, but I think Peter was so fired up about seeing Jesus in this new way that he wanted to go into construction, and he was a fisherman!

He wanted to build something for Jesus. So do I, but I need his power to energize my body and empower my spirit. I cannot do it on my own and neither can you. Jesus promises to give us more strength and energy, beyond what we can hope or even imagine. You can still place a hold on the title, and your hold will be automatically filled as soon as the title is available again.

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Repeat this nine more times. Body scan: A ten-minute body scan will help you get in touch with your body, finding and focusing on where you may be feeling tense and then releasing that tension.

The link here is a guided body scan enabling you to close your eyes and really focus on you and not your to-do list. Lunch breaks: Plan time away from your desk, eat alone or connect with others, taking the opportunity to mindfully eat to truly taste and enjoy your food.

These moves, stretches, breathing and mindful practices will certainly help you throughout your day. The end result of these practices may change how we arrive at home each afternoon, less stressed with energy to focus on enjoying our evening.

This article was published by Michigan State University Extension. Energize your mind and body during the work day.

Arm pump: Pump both of your arms over your head for 30 seconds. Did you find this article useful? Please tell us why? Check out the Dietetics B. Learn More. Check out the Nutritional Sciences B.

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Published on April 7, X Close. Just reading a little fiction here and there reduces stress levels. Maybe you love learning new recipes in the kitchen or chatting with people from vastly different backgrounds. Just get started by learning more about what lights you up!

Our body is pretty straightforward about what it wants and needs: a balanced diet, plenty of rest, regular exercise, and to keep those adventure injuries to a minimum. As Rowdy readers, we know you do what you can to eat like a champion and sweat it out in nature.

We mess up. We stay up late to catch movies with our friends. To really fuel your body correctly, take a second and look at your eating, sleeping, and exercise habits.

Whether good, bad, or just OK, all these habits are connected. For example, one night of poor sleep could cause you to skip the gym or get takeout again. This is what we call a classic domino effect: one bad action leads to another, which leads to more.

What small positive decision can you make right now that will change the way you fuel your body? Some ideas:. Fueling your body with high-quality food, sleep, and even exercise is the most powerful energy combo we know of. Remember to take little steps toward healthy fuel for your body.

When our bodies are consumed by unwanted stress, how on earth will we have the time and energy to lift our spirits and energize our lives?

If you're feeling the weight of work, drained of energy from the kids, or find that some silly fuss is causing stress and getting in your way, it's time to unwind. We have 6 of our favorite relaxation reminders from Relax Like a Boss that'll help you to remember to find a way to ease the tension and gain inspiration for more energizing activities.

Ready to lift your spirit and leave the stress in the past? Make sure to take time every single to remind yourself that controlling stress is one of the most uplifting activities we can do for the mind and the body.

Fueling your body and mind is essential, but those efforts can fall flat if your spirit needs a little stoking. Stoking that spirit can be hard to figure out sometimes. We've found some of the best yoga mats for every type of yogi too, that way you can make sure your energizing yoga session is as enjoyable as it can be.

Whether you need a mat full of grip, one to keep you cool, or somewhere to practice your stability and mobility without the slip, here's a list of yoga mats that are sure to keep your body balanced and your spiritual side energized!

Everybody has their own way of energizing their mind, body, and spirit. The best part about taking care of yourself is the process of finding what works for you!

Ready for a Rowdy challenge? What can you do today to explore your self-care practice? Comment below! Use this popup to embed a mailing list sign up form. Alternatively use it as a simple call to action with a link to a product or a page.

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We call our gathering in Houston, Texas, every July the Summit for a reason. God may have reasons for wanting us to get away to a mountaintop. Throughout the old and new testament, God has revealed much to those who were willing to go the distance up the mountain. In Matthew , Jesus took three of his closest disciples up to the summit—to the mountaintop.

He stole them away for a day. Sometimes we need to steal away so God can show us new things away from distractions and the everyday cares of life.

There are simple truths from these verses in Matthew 17 that we can certainly apply to our Summit. What can you expect from God if you decide to get away to Houston, Texas, for Summit ? A lot!

Expect Him to Be With You — Sometimes Jesus wants you all to himself. Expect Him to give You New Vision and Insight — There he was transfigured before them. His face shone like the sun, and his clothes became as white as the light Matthew Sometimes Jesus wants you to see him in a new light and share his glory.

Okay, it might be a stretch, but I think Peter was so fired up about seeing Jesus in this new way that he wanted to go into construction, and he was a fisherman!

He wanted to build something for Jesus. So do I, but I need his power to energize my body and empower my spirit. I cannot do it on my own and neither can you.

Jesus promises to give us more strength and energy, beyond what we can hope or even imagine. Listen to him! God expects you to listen to His Son and He may have something very specific to say to you. Back stretch: Once an hour stand up, put your hands on the small of your back and slowly and gently arch your back as far as you can for one second.

Repeat this move six to eight times. Hip flexes: Sitting in a chair, lift your right foot a few inches off of the floor. Keep your knee bent and hold that position as long as you remain comfortable. Switch to your left leg. Leg extensions: Sitting in your chair, extend your right leg until it is level with your hip.

Hold as long as you are comfortable and then relax. Wrist stretch: Stretch your arm out in front of you with the palm up. With your other hand, grab your fingers and lightly pull them down to stretch your forearm.

Hand stretches: Tense and relax the muscles in your hands. Make fists, spread your fingers and bend your fingers. Research has shown that mindfulness can decrease stress and anxiety and increase mental health and cognitive functioning.

Deep breathing: Breathe in deeply, holding that pose and count to five; slowly and comfortably, release your breath. Repeat this nine more times. Body scan: A ten-minute body scan will help you get in touch with your body, finding and focusing on where you may be feeling tense and then releasing that tension.

The link here is a guided body scan enabling you to close your eyes and really focus on you and not your to-do list. Lunch breaks: Plan time away from your desk, eat alone or connect with others, taking the opportunity to mindfully eat to truly taste and enjoy your food.

These moves, stretches, breathing and mindful practices will certainly help you throughout your day. The end result of these practices may change how we arrive at home each afternoon, less stressed with energy to focus on enjoying our evening.

This article was published by Michigan State University Extension. Energize your mind and body during the work day. Arm pump: Pump both of your arms over your head for 30 seconds.