GETTING STARTED

Physical breaks, like exercising or stretching, increase blood

flow to your brain and reawaken your muscles. They also

release “feel-good” endorphins for a powerful boost of

energy to fuel your day.

Intellectual breaks, or brain breaks, boost creativity and

encourage “aha” moments or creative breakthroughs.

Relaxing after periods of intense focus allows the brain to

reboot and produce fresh ideas.

Social breaks, like team work or play, add joy to your work

day, relieve stress, and provide a sense of connectedness.

They make work more pleasurable by improving office

morale and relationships.

Spiritual breaks, like moments of reflection, provide time to

explore and connect with your core values and purpose.

They renew positive emotions and help foster the resilience

needed to face life’s daily obstacles.

Boost is designed to help you: Increase your awareness of how you currently work and its

impact on your energy levels

Realize the importance of taking your work break (instead

of working through it)

Try out various activities or “boosts” during work breaks

Discover the types of breaks that leave you feeling renewed

and reenergized and get into the habit of taking these

breaks regularly to restore energy levels

Leave work with more energy to spend on the things that

matter most

Tips for Success: Give each boost a try, even if it seems silly or out of your

comfort zone.

Make an intentional effort to take advantage of your work

break, even if you only have a few minutes to spare. Many

of the activities can be done in five minutes or less.

Encourage your coworkers to participate with you.

Take note of which breaks leave you feeling most refreshed.

What are the benefits of different boosts?

BOOST

Monday, Positivity

Why: Humans are hardwired to notice danger. Because of this, we are more likely to notice and fixate on the things that aren’t going well, meaning the things that are going well often get overlooked.

How: Spend the next five minutes writing down five things that are going well in your life. Then take a moment to be thankful for each one.

Tuesday, Get your stretch on

Why: Stretching releases pent up tension, both mentally and physically, and increases blood flow throughout the body. This encourages waste removal from your tissues, boosts the levels of oxygen in your brain, and leaves you feeling renewed.

How: Get reenergized by completing this quick stretching routine, located in Appendix A.

Wednesday, Write it out

Why: Having too many things on your mind can cloud your creativity and productivity. Collecting the thoughts in your head on paper can help you feel more in control and organized.

How: Take a few minutes to write down what is bothering you most today— a nagging thought or feeling, a project, a goal or conflict. Write down everything in your head related to that thing. Once it’s on paper, decide what to do with it. Throw it out, rearrange and categorize, add items to a to-do list, or expand upon any thoughts or problems that you are still struggling with.

Thursday, Share your passion for boost

Why: Feedback from last year’s Boost program told us that participants wanted more of their coworkers to boost with them. Boosting as a group not only changes the culture but also helps the office feel more connected.

How: Talk about how you work best, the importance of short breaks, and/or share the Boost program with a co-worker. Expanding on who participates in Boost can spread a culture of productivity and wellness at your workplace.

Friday, The art of doodling

Why: Doodling is associated with increased concentration, memory, and creativity. While seemingly counter-productive, doodling is an effective tool for keeping your mind focused.

How: Grab a blank sheet of paper and follow the steps on how to doodle, located in Appendix B. Relax and take a few minutes to practice. The next time you find yourself in a meeting or working on a project unable to focus, consider taking your pen to the margins for a little concentration boost.

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WEEK ONE

Monday, Group workout

Why: In addition to the individual benefits we reap from physical activity (improved mood, increased productivity, etc.), engaging in a workout with others builds camaraderie, strengthens bonds, improves the outcomes of teamwork and can boost office morale.

How: Let loose and get moving! With a few co-workers, perform an ‘alphabet workout.’ All of these exercises can be done at your desk, at work, or with a resistance band. See Appendix C for instructions.

Tuesday, Get a win Why: If you’re feeling stumped by a project or stuck on an issue at work, accomplishing a different task, like a brain puzzle, can provide emotional satisfaction, a sense of accomplishment, increased confidence and improved concentration. It’s like crossing that first item off of your to-do list; the hardest part is sometimes getting the ball rolling.

How: Complete a brain puzzle, like Sudoku, located in Appendix D.

Wednesday, Connect

Why: Humans are hardwired to connect with others, and research shows that people who have positive workplace relationships are significantly happier at work.

How: Build on existing relationships or foster new ones. When you take your first break this morning, make it a point to chat with a coworker. Aim to talk about something other than work if possible.

Thursday, Deskercise

Why: Engaging each muscle group strengthens muscles and bones, improves balance, and increases blood flow throughout the body, including the brain!

How: Review the Deskercise handout in Appendix E. To build your own five minute workout, select:

Two exercises from the lower body group

Two exercises from the upper body group

One exercise from the core group

One exercise from the cardio group Complete 10-12 repetitions of each exercise before advancing to the next movement.

Friday, Give back

Why: It’s no surprise that giving back feels good! Studies have shown that giving helps lower your blood pressure and stress levels and increases overall happiness.

How: Create your own inspirational flyer with positive tear offs. Hang your flyer in an approved area and spread the positivity. See Appendix F for a template.

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WEEK TWO

Monday, Musical meditation

Why: Appreciation of music is universal among humans. Listening to music releases “feel good” hormones which relax your mind and body and reduce stress.

How: Find a quiet space or use headphones to listen to one or two of your favorite songs. Focus on the melody, lyrics and texture of the music. Distance yourself from the environment and allow yourself to become fully absorbed in the sound.

Tuesday, Take a mental vacation

Why: Sometimes, we can’t physically remove ourselves from a stressful or trying situation. However, a short mental vacation can transport us to a happier place and allow us to push the reset button on our thoughts and feelings.

How: Watch a guided imagery video like this one: https://vimeo.com/131118661

Wednesday, Battle of the brains

Why: Playing games with coworkers can inject some fun into the office and boost morale. In addition, “brain games,” like crossword puzzles and word searches, stimulate your mind and can improve focus, memory and vocabulary.

How: Compete against a coworker or two in a word search race. Print each person a copy of the word search puzzle found in Appendix G and compete to see who can find all of the words first! Want the fun to continue? Host a weekly word search tournament.

Thursday, Color away

Why: Coloring and doodling have a calming effect on your brain. Both induce relaxation, provide a mental break, and increase creativity.

How: Channel your inner child! Print out the coloring pages found in Appendix H and take a few minutes to color, relax and free your mind.

Friday, Walk it out

Why: Walking gets your body moving and gives your brain a chance to reboot, leaving you with a surge of energy.

How: Set aside 15 minutes to walk. Follow a familiar route or discover a new one near you at gatorcare.org/walking-maps.

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WEEK THREE

Monday, Workout at work

Why: Squeeze in a five or ten minute workout to engage your major muscle groups, increase blood flow, and boost feel-good endorphins.

How: Give the workout in Appendix I a try. Each exercise has been tested and approved by real people who work in real offices. Each exercise is also rated on level of difficulty, sweatiness, and potential embarrassment.

Tuesday, Get “grounded”

Why: Humans find nature inherently interesting. When we lose ourselves in nature’s wonders, we leave behind the chaos of real life, have an opportunity to quiet the mind, and can connect with something deeper than life’s immediate demands.

How: Find the nearest peaceful outdoor space and soak it in. Be curious about the world around you. Notice the plants and animals. Notice the sun on your face. What does the air smell like? What sounds can you distinguish? If you find yourself thinking about other things, bring your attention back to your surroundings.

Wednesday, Give thanks

Why: Gratitude increases self-worth, self-efficacy and trust between employees. Those who express gratitude on a regular basis report a greater sense of happiness and satisfaction and an increased resilience to stress. However, according to research, people are not likely to feel or express gratitude at work. How: Think about one or two people who you are thankful for (ideally someone you work with). Write a short note to express your gratitude; it will brighten their day and yours. Your note can be on a formal “thank you” card, a simple sticky note, or even in an email.

Thursday, Words that move you

Why: It’s important to stay active throughout the work day to wake up your muscles and metabolism and get the blood flowing. Refresh yourself with the spelling workout activity from Monday of Week 2.

How: Come up with three words that describe you. Use Appendix D to see which exercise each letter correlates to.

Friday, Dream on

Why: Losing yourself in a daydream can help you gain perspective and focus on what really matters. This renewed sense of purpose can leave you feeling motivated and invigorated to tackle the tasks at hand.

How: Actively set aside time today, and ideally each week, to read through inspirational quotes related to achieving your biggest dreams. Reflect on these dreams…

What does your dream look like, and how will it impact your life?

What’s keeping you from going for it?

What can you do today to get one step closer?

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WEEK FOUR

See more stretching information at Barbre Ergonomics, where this image was sourced from.

Quick Stretches

Appendix A

How to Doodle Follow the steps below to learn how to maximize your doodling skills and boost creativity.

Learn the Basics of Doodling Have the right tools.

If you want to be a master doodler, then you should be prepared to doodle wherever you go.

You should always carry a notebook around, along with a few tools. You can begin with a few

basic tools and use more artistic tools as your doodling skills improve. Here are some great tools to

doodle with:

Simple supplies: Pencil, ink pen, highlighter, marker, ballpoint pin

Artistic supplies: Charcoal, chalk, colored pencils, paint, pastels

Get inspired.

As soon as you feel the urge to doodle, put your pen to the paper and get started. Whether

you’re thinking of an act, an event, a feeling, a person, a place, a song, or even your own name,

just start drawing and see what you come up with. When the urge to doodle strikes, don’t ignore

it.

You’ll find that you can also become inspired after you begin to doodle. You don’t have

to wait for the “feeling” that tells you to doodle. Just start doodling and feel the

inspiration seep into your pores.

Associate freely.

You don’t have to stick to doodling just flowers, puppies, or your own last name. You can start by

doodling a garden of flowers, then think of your best friend Mary Flowers and start drawing her pet

poodle, Pork Chop, who makes you think of the delicious pork chop dinner you had last night...just

start with one image and continue drawing whatever pops into your head.

You don’t have to stick to one theme or concept. No one is judging you— and it’s likely

that no one will even see your doodles, so feel free to draw whatever you want.

Appendix B

Doodle a Variety of Objects Doodle flowers.

Flowers are a popular item for doodling because there are endless varieties and they are fun and

easy to draw.

Draw a vase and fill it with your own bouquet of flowers.

Draw a garden that is filled with unique flowers.

Write your own name or another word in simple flowers.

Doodle faces.

Faces are more complicated to draw than most flowers, but you’ll feel

rewarded when you’ve truly learned to draw a face. Draw the face of your friend or coworker or

a random face from your own imagination.

Practice drawing the same face with different expressions.

Doodle a face of a person you know from memory. Compare

later to see how well you did.

Doodle parts of a face. Draw an entire page of eyes, lips, or

noses.

Doodle a caricature. Draw a face with silly, exaggerated

features.

Doodle your name.

There are a variety of ways to doodle your name, whether you’re writing it over and over again in

the same way, or writing your name in a completely new way each time.

Write your name in cursive using exaggerated loops.

Try writing your name as small as you possibly can while making it still legible.

Write your name in big block or bubble letters. Decorate the inside of the letters with

vines, stars, planets, hearts or polka dots.

Doodle animals.

Animals are another fun thing to doodle, and there are endless possibilities to covering your

pages with cute or scary animals. You can draw your pet, create a creature of your own, or turn

an ordinary kitty into a monster.

Doodle underwater creatures in a fun, underwater seascape.

Turn ordinary creatures into monsters. Doodle a collection of

kittens, puppies, and bunnies and then have fun giving them

fangs, evil eyes and horns.

Doodle your favorite pet.

Adapted from http://www.wikihow.com/Doodle

Doodle what you see.

Have fun doodling whatever you see in front of you. You can find a lot of originality in ordinary

objects around you.

Doodle your desk set-up.

Doodle the expression of your coworker’s face.

Doodle the trees or clouds outside your window.

Doodle your favorite water bottle or the lunch you packed.

Doodle what you hear.

A fun way to free associate while you’re doodling is to listen to the people around you and

doodle the things you hear.

Doodle a person you’ve never met. If you hear two people discussing

someone with a funny name, just imagine what he would look like

and draw him.

Doodle your favorite song. Draw whatever it is the song makes you

think about, whether it be lyrics or a concept.

Doodle a cityscape.

Cityscapes are fun to doodle and are perfect for the bottom or top margins of your paper. Draw

a cityscape along the bottom of your notebook page and have fun adding all of the little details

that make it unique.

Make it night. Draw a full moon and shade the sky in a dark color.

Draw little windows in all of the buildings and houses. Some will be lit and some won’t be.

Add more details like trees, lamps, phone booths,

trashcans or people walking their dogs.

Create your own doodle world.

As you become a more experienced doodler, you can

create your own world with your own people, your own

animals, your own buildings and your own trees within it.

You can even name your world something like

“Megland” or “Walt’s World,” and write that name

on top of your doodles.

BOOST Appendix C

S-P-E-L-L Your Workout

Each week, complete a workout based on each letter in the word using the alphabet list

on the back of this sheet. Design your own workout by forming your own word(s)!

Ex: M- 20 triceps extensions, O- 20 oblique twists, V- 20 deadlifts, E- 1 min arm circles

A: 10 abs squeezers

B: 20 side squats

C: 1 min jumping jacks

D: 20 standing side leg raises

E: 1 min arm circles

F: 30 calf raises

G: 10 glute squeezes

H: 30 standing hamstring

curls

I: 30 desk shoulder taps

J: 20 shoulder shrugs

K: 10 wall/desk push ups

L: 15 split squat lunges

M: 40 triceps extensions*

N: 1 min wall sit

O: 40 oblique twists

P: 1 min high knees

Q: 30 sec twinkle toes

R: 25 squats

S: 15 tricep dips

T: 20 static desk lunges

U: 30 sec chair swivel

V: 30 good mornings

W: 20 wooden legs

X: 1 min jog in place

Y: 40 side bends

Z: 20 air punches

Abs squeezers Simply take a deep breath and squeeze your abdominal muscles as you exhale, bringing your belly button towards your spine. Repeat 10 times. Side squats Step your right foot out to the right about 2 to 3 feet. Bend your right knee and lower your butt toward the floor into a squat position, while keeping your left leg straight. Do the same for the other leg for 10 squats on each leg. Jumping jacks Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head. Immediately reverse the motion by jumping back to the starting position. Do as many as you can in 1 minute. Standing side leg raises Stand next to a chair, which you may hold onto as a support. Stand on one leg. Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg. Repeat this swinging motion 10-20 times, increasing the range of motion as you do so. Arm circles Stand up and extend your arms straight out by the sides. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Continue the circular motion of the outstretched arms for about 1 minute. Calf raises Stand by the printer and push up onto your tippy toes, pause at the top, then lower back down. Repeat for 3 sets of 10 reps. Glute squeezes Try isometric glute squeezes by simply squeezing the buttocks, holding for 5-10 seconds, and releasing. Do this for 10 complete reps. The results can be uplifting! Standing hamstring curls Stand on one leg, holding onto something if you need to hold your balance. Raise the other leg to about 90 degrees. Kick back to your glute and lower to the 90 degree angle. Repeat 10-20 times on each leg. Desk shoulder taps Stand up at your desk. Lean forward like you are going to do a plank or push-up and place your hands on your desk. Raise your right hand across your chest to touch your opposite shoulder. Do again but using your left hand to touch your opposite shoulder. Alternate for 30 reps. Shoulder shrugs Stand up with good posture. Raise your shoulders as high as you can get them, as if attempting to touch your ears with your shoulders. Hold for a count of two. Release them back into their relaxed positions. Repeat 20 times, you can add weight to each hand by holding paper stacks. Wall/desk push ups Standing two to three feet from a sturdy wall or desk, lean forward until palms are resting on the surface, arms straight. Palms should be slightly wider than shoulder width. Bend your elbows to bring your body towards the wall or desk, hold for two seconds, then push back and repeat 10 times. Split squat lunges With feet hip-width apart, step the left leg back two feet. Next lower into a lunge, and then accelerate upwards and switch feet in mid-air before hitting the ground. If this is too high-impact, skip the air hop and simply alternate back lunges. Repeat 15-30 times. Wall sit Stand with your back against the wall, feet 18” – 24” from the wall. Bend your knees about 90 degrees and slide your back down the wall until your thighs are parallel to the floor. Hold for 30 – 60 seconds. Breathe!

BOOST

Wall sit Stand with your back against the wall, feet 18” – 24” from the wall. Bend your knees about 90 degrees and slide your back down the wall until your thighs are parallel to the floor. Hold for 30 – 60 seconds. Breathe! Oblique twists Stand with feet shoulder length apart. Drive your right knee up at the same time as you bring your left elbow to your knee. Alternate legs for 20 times on each side. High knees Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand. Do this for 30 secs- 1 min. Bring one knee up at a time without the bouncing motion to modify this exercise. Twinkle toes Speedily tap your feet under your desk, rapidly alternating feet. Go as fast as you can for 30 secs! Squats Stand with your feet shoulder width apart, with toes pointing slightly outward. Your knees should not go over your toes. You can place your hands behind your head. Begin the movement by flexing your knees and hips, sitting back with your hips, like sitting in a chair. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. Repeat 25 times. Tricep dips With a sturdy desk or non-rolling chair, sit at the very edge and place your hands on the chair or desk on either side of your body. Move your feet far enough away so you can slide your buttocks off the front edge slightly. Keeping your elbows tucked in toward the body, bend your arms and lower your body until your elbows reach 90 degrees, then straighten. Repeat 10-15 times. Add one more to your set each day. Static desk lunges Stand by your desk and take a giant step forward. Hold onto your desk for balance if you need to. Drop your back knee parallel to the floor, then bring it back back to the starting position. Try 10 on each side. Chair swivel Holding on to your desk, lift one or both feet off the floor and use your abdominal muscles to swivel your chair side to side. If you don’t have a swivel chair you can sit up tall and hold your core tight, then twist your upper body side to side. Try for 30 seconds. Good mornings Stand with your feet just past shoulder width apart with a slight bend at your knee, placing your hands behind the back of your head. Keeping your back side straight, lean forward with your hips so as to bring shoulders towards the floor. Stop when your chest is just past parallel with the floor. Repeat 30 times.

Wooden legs Sit upright in your chair and extend one leg out straight in front of you. Hold for two seconds. Then raise it up higher, hold for two more seconds. Repeat each leg 10 times. Jog in place Jog in place for 1 min. Side bends Keeping your core tight and engaged, lean to left, keeping back straight. Slide left hand down leg. Do not lean backwards or forwards while doing this motion. Repeat 20 times on each side. Air punches

While rocking foot to foot, punch with alternating arms. To reduce elbow stress, try not to fully straighten your arm.

BOOST

Appendix D BOOST Sudoku

Each puzzle consists of a 9x9 Sudoku grid containing areas surrounded by gray or dotted lines. The object is

to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box,

and the sum of the numbers in each area is equal to the clue in the area's top-left corner.

DDeesskkeerrcciissee

Lower Body Deskercises

wer Body Deskercises

Upper Body Deskercises

Static Desk Lunges (while talking on the phone)Stand by your desk and take a giant step forward. Hold onto your desk for balance if you need to. Drop your back knee parallel to the floor, then bring it back back to the starting position. Try 10 on each side.

Wooden Legs (under your desk) Sit upright in your chair and extend one leg out straight in front of you. Hold for two seconds. Then raise it up higher, hold for two more seconds. Repeat each leg 10 times.

Calf Raises (while waiting for the printer) Stand by the printer and push up onto your tippy toes, pause at the top, then lower back down. Repeat for 3 sets of 10 reps.

Wall Sit (when dialing into meetings) Stand with your back against the wall, feet 18” – 24” from the wall. Bend your knees and slide your back down the wall until your thighs are parallel to the floor. Hold for 30 – 60 seconds. Breathe!

Silent Glute Squeeze (when typing emails) Try isometric glute squeezes by simply squeezing the buttocks, holding for 5-10 seconds, and releasing. Do this for one complete email. The results can be uplifting!

Triceps Dips (when you need a break from your computer) With a sturdy desk or non-rolling chair, sit at the very edge and place your hands on the chair or desk on either side of your body. Move your feet far enough away so you can slide your buttocks off the front edge slightly. Keeping your elbows tucked in toward the body, bend your arms and lower your body until your elbows reach 90 degrees, then straighten. Repeat as many times as you can. Add one more to your set each day.

Shadow Boxing (after a difficult phone call or meeting) Pretend you’re a boxer with your own style. With knees soft and core tight, throw out some punches in rapid succession. Continue for a minute or longer to blow off off some steam and tone your arms, shoulders and core.

Wall or Desk Push-ups (before you leave your desk each time) Standing two to three feet from a sturdy wall or desk, lean forward until palms are resting on the surface, arms straight. Palms should be slightly wider than shoulder width. width. Bend your elbows to bring your body towards the wall or desk, hold for two seconds, then push back and repeat.

Lat Pinch (when you drop your pen) Roll your shoulders back until your shoulder blades are pushed together. Squeeze tight - imagine trying to keep a pen in that space. Hold for a few seconds, rest and repeat.

Appendix E

Twinkle Toes (anytime you need to re-energize) Speedily tap your feet under your desk, rapidly alternating feet. If you’re up for being more conspicuous, do this while standing at the printer waiting for your document to print. Whichever way you choose, go as fast as you can! Split Squat Jumps (after hearing good news) With feet hip-width apart, step the left leg back two feet. Next lower into a lunge, and then accelerate upwards and switch feet in mid-air before hitting the ground. If this is too high-impact, skip the air hop and simply alternate back lunges. Repeat as many times as you want. 60 Seconds to Burn (when you need an attitude check) Look at a clock and do any of these exercises for 20 seconds. Rest for 10 seconds and then repeat twice more with the same exercise or another. You’ll be amazed at how just one minute of movement can change your perspective!

Jumping Jacks

Football Run

Imaginary Jump Rope

March in place with high knees (or mountain climb against desk)

Shadow box

Dance Party! (whenever you feel like celebrating) Break out your favorite dance moves. Stay low and chair dance if you don’t want anyone to see you. Otherwise, stand up and let loose! Boogie for 30 seconds, rest and repeat.

Core Deskercises

wer Body Deskercises

Cardio Deskercises

Chair Swivel (if you’re lucky enough to have a fun swivel chair) Holding on to your desk, lift one or both feet off the floor and use your abdominal muscles to swivel your chair side to side. If you don’t have a swivel chair you can sit up tall and hold your core tight, then twist your upper body side to side. Try for 30 seconds.

The Abs Squeezer (when you need some stress relief) Simply take a deep breath and squeeze your abdominal muscles as you exhale, bringing your belly button towards your spine. Repeat 10 times.

Crunch Time (just before a meeting) Do a traditional abdominal crunch – only do it sitting up in your chair. With both hands behind your head, elbows out, pull your chest down toward your thighs, keeping your chin off your chest. For an added challenge lift your legs up so your thighs can meet your elbows half way. Go for 10 – or more!

BOOST

Take a Quote

to Brighten Your Day!

Appendix F

Vacation

Beach

Traveling

Driving

Swimming

Enjoy

Entertainment

Summer

Family

Road

Happiness

Playing

Hiking

Hotels

Mountains

BOOST Appendix G

On Vacation

BOOST Appendix H

BOOST

BOOST

Sources: Toni Yancey, professor of health services at UCLA and author of the get-moving book “Instant Recess”; Alice Burron, exercise physiologist and spokeswoman for the American Council on Exercise; Catrine Tudor-Locke, who studies walking behavior at Pennington Biomedical Research

THE WASHINGTON POST

WE ALL NEED TO GET UP AND MOVE, BUT WHAT CAN WE DO? In the spirit of public service (and because our boss made us), The Post’s infographics department tested exercises in and around our cubicles twice a day for a week to see which ones real people could incorporate into a workday. The moves were suggested by experts whose jobs involve studying motion, preventing obesity and generally getting people o� their du�s. We rejected a few immediately — jumping jacks? Not in this bra! — but chose these 12. Our observations aren’t scientific, but they’re definitely real. By Bonnie Berkowitz and Laura Stanton

A workout at work?Try multi-tasking: Our exercise leader did side lunges while conduc-ting a phone interview.

RAISE THE ROOF (20 reps)While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Make it harder by holding books or water bottles.

TRICEPS KICK (20 reps)While marching in place, bend at the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are li�ing weights.

THE HULK (20 reps)Keep marching and leaning. With your elbows bent and fists together

in front, move your arms back like wings. Try to touch your shoulder blades together.

HAMSTRING CURL (20 reps)Bend arms at the elbow. Bring one foot up toward your rear end while straightening your arms so that your hands are down when your foot is up.

KNEE LIFT (20 reps)Just like hamstring curls, except you li� your knee up in front as your arms go down.

HALLELUJAH(20 reps)Sweep arms above your head and down again as you step side-to-side. Actually yelling “Hallelujah!” is optional.

PUNCHING (20 reps)While rocking foot to foot, punch with alternating arms. To reduce elbow stress, try not to fully straighten your arm.

DESK PUSHUP (10 reps) SIDE LUNGE (10 per side)Take a big step to one side. Point toes forward and bend one knee, keeping other leg straight. Push back up.

JUMP SQUATS (10)Make sure you have space in front of you. Bend into a half-squat with your arms behind you, then jump and swing your arms up as if you’re celebrating.

CHAIR DIPS (10)With your legs out in front of you, grab the edge of a chair (or desk) and li� yourself down in front of it and back up. At the end, you will be conveniently back in your seat.

WALK (10 min.)Lap your block or a floor of your o�ce. Try for a pace of 100 steps per minute, which is easy if you don't stop to play with tchotchkes on

other people's desks.

Pro: One person found it “comforting” to dust o� a 1990s dance move.

Con: Brief moment of panic while you try to remember if you shaved your armpits.

Pro: Some people make funny sound e�ects.

Con: Draws attention to the chest area.

Pro: Loosens your upper body.

Con: Awkward-looking. Several people accidentally whacked things behind them.

Pro: Not terribly noticeable.

Con: Requires caution to avoid kicking things behind you.

Pro: Wakes up the hip flexors and quadriceps.

Con: Requires extra concentration and coordination.

Pro: Cathartic; an outlet for aggression.

Con: Most workplacesdo not allow you to actually hit anyone.

Pro: Doesn’t attract much attention.

Con: Can be hard on knees.

Pro: Not noticeable from across the room. Tough, in a good way.

Con: First, make sure your desk doesn’t slide easily.

Pro: Best calorie-burner of the moves we tried.

Con: Tall people (or high-hopping short people) will hit eight-foot ceilings.

Pro: No one will notice. Great excuse for a stroll to Starbucks.

Con: Indoor laps get old; outside, you’re at the mercy of the weather. Takes more time than a few quick moves at your desk.

Wardrobe warning:

Impossible in a tight skirt; ill-

advised in a short

skirt.

Wardrobe warning: Di�cult

(and risky) in pencil skirts, tight pants and heels.

Wardrobe warning:

Major risk of exposure in a

billowy skirt or untucked

shirt.

45°

Place hands on edge of desk,

shoulder width apart, legs out

behind you. Push o� with

as much force as

youcan.

Pro: �e most discreet of the bunch. Really works triceps.

Con: Can bother wrists. Be careful if your chair has wheels!

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2

2

2

2

3

3

3

3

2

2

2

2

1

Wardrobe warning:

Hemlines will rise on both

skirts and

shirts.

Pro: Made us smile. Lends a flash-mob feel to even the least coordinated group.

Con: Not the slightest bit subtle.

Di�cult?

Sweaty?

Humiliating?

1 2 3

1 2 3

1 2 3

NOT TOO VERY

Appendix I