1. STAND UP AT YOUR DESK AND WORK
Did you know that besides making you feel awesome, standing up to work instead of sitting can actually save your life? It's true! We've known this since the 1700s. Berbardino Ramazzini (1633-1714), author of De Morbis Artificum Diatriba [Diseases of Workers], describes maladies relating to sitting for long hours. They include poor posture and neck pain. which results in fatigue.
By standing up you burn more calories and it allows your body to process its electrical activity.
The same needs to be considered for standing too much. You need to find a happy medium. I recommend breaking up sitting and standing throughout the day.
Here's a tip if you don't have a standing desk: find a couple of boxes around the office and stack them up on your desk. Have a bookshelf? Grab the shelf and place it on the boxes for a flat surface. Otherwise, budget and purchase an adjustable height standing desk.
2. TAKE A 10 MINUTE BREAK AFTER 50-MINUTES OF QUALITY WORK
Breaks are absolutely necessary rewards for working smart and efficiently throughout your day. I use the 50/10 method. I set an alarm on my iPhone for 50 minutes.
One the alarm goes off I reward myself for 10 minutes by going for a walk, doing pull-ups or jumping jacks (you can always substitute pull-ups for some stretching or push-ups), or by reading a book (not on a computer screen).
Breaking your day into achievable and rewarding chunks allows you to be more productive, and it's a lot more fun than grinding away for hours.
Instead of grabbing your third coffee, do this:
3 Minute AMRAP (As Many Repetitions As Possible)
Exercise 1: 10 Jumping Jacks
Exercise 2: 10 Push-Ups
Exercise 3: Standing side-to-side twists
Notice that these five things are structured on work and reward. Putting in quality work is essential to being more productive, and when we are more productive we feel so much better as well as more accomplished. I've found that when I've engineered my life to be more productive I have more time to write, and my thoughts are free of other consuming matters. I also feel that my body and mind are free to engage in physical activities I enjoy rather than feeling dragged down as a result of having to do more grinding work. Bottom-line... I feel awesome.