Pillar 3 Contains of 10 daily circuits
which are doable for every office member
Each circuit contains 8 units (tiny habits) If you manage to do all the units you have gained 800 units that day.
From 0 to 800 new tiny habits.
List of the 10 Circuits:
- Circuit 1. Outdoor movements
- Circuit 2. Indoor movements
- Circuit 3. Functional integrated movements
- Circuit 4. Deskercise Upper body movements
- Circuit 5. Deskercise Lower body movements
- Circuit 6. Rotations
- Circuit 7.Yoga
- Circuit 8. Relaxation unwinding
- Circuit 9. Hydration & Nutrition
- Circuit 10. Daily Tasks
Pillar 3 Contains of 10 daily circuits
which are doable for every office member
Each circuit contains 8 units (tiny habits) If you manage to do all the units you have gained 800 units that day.
From 0 to 800 new tiny habits.
List of the 10 Circuits:
1. Slowjogging 2, 4 or 8 minutes
2. Coordination side and backwards moves walk, jog, or jumps 3x8
3. Rotations: hips, spine and shoulders 8L 8R
4. Skipping 1x8 or 2x8 or 3x8
5. Jumping jacks 1x8 or 2x8 or 3x8
6. Planking 30 seconds each side = 2 minutes
7. Wall-sit with arm movements 8 x 8 movements
8. Stair stretching
- Swiss ball
- Rebounding
- Balance board
- Dancer yoga pose
- Tree yoga pose
- Weaving trough cones with football
- Leg rotations
- Pull ups
Circuit 3. Functional integrated movements
- Stairs up
- Stairs down
- Watering office plants
- Fill water container from the filter and re-fill your personal water bottle
- Making your breakfast smoothie bowl
- Dust/clean: your pc, your phone, your desk
- Write your goals on a paper & time schedule
- Make your warm healthy comfort drink
Circuit 4. Deskercise Upper body movements
1. Neck bend sides L<> R x 8
2. Neck bend front <> back x 8
3. Neck turn L<>R x 8
3. Shoulders - Arms up down - sideways x 8
4. Shoulders - Arms up down - front x 8
5. Boxing in sit 3 x 8
6. Fingers bend stretch x 8
7. Spine > side Left <=>Right x 8
8. Spine > back <=> front x 8
Circuit 5. Deskercise Lower body movements
1. Squats behind and hold chair x 8
2. Plank front lean on desk & pushups 8 sec + 8 x
3. Push ups & hold sides armchair 8 x + 8 sec
4. Plank back hold desk & Dips out of plank back 8 sec + 8 x
6. Stand next to and hold chair: Leg raises backwards and holds 8 x + 8 sec
7. Stand on one leg: count Stand on one leg>eyes closed >count. L<>R
8. Skipping behind chair 3 x 8 sec
1: Rotation head - neck
2. Rotation of the eyes
3. Rotation arms & fingers
4. Rotation shoulders
5. Rotation trunk
7. Rotation Ankles
8. Rotation whole body
1. Warrior pose
2. Half moon pose
3. Downward facing dog pose
4. Child pose
5-6-7-8 Choose
Choose 4 more poses from the poster
Circuit 8. Relaxation unwinding
1. Deep breathing
2. Progressive muscle relaxation
3. Bodyscan
4. Think beach and smile
5. Say 2 nice things to yourself in silence
6. Mindfullness - Now is now.
7. Letting go
8. Write your goals for tomorrow
Circuit 9. Hydration & Nutrition
Vegan raw super food cuisine
1. Detox drink
2. Electrolyte water Water 8 x
3. Filtered & Stored in Copper Water
4. Wholefood: Fruit - Smoothie Bowl *
5. Comfort drinks & Herbal tea's - *
6. Brain booster signature vegan milkshake *
7. Lunch: Rainbow Salad, hummus, pesto, avocado soups, sushi
8. Energy snacks
1. 8:00-9:00 Morning warm up block
2. 9:00-11-00 1xA task Deep work block
3. 11.30-13:00 3xB-tasks
4. 13:00 14:00 LUNCH BREAK
5. 14.00 15:00 5x C-TASKS: 5 minutes each
& 1D-TASK- 20 minutes: Prepping for the meeting
6. 15:00-16:00 MEETING
7. 16:00-16:30 4 E-TASKS evolute: E1: wealth creation - E2: Personal development - E3: Creative - E4: Reflection and lust task for next office day
8. 16:30-17:00 UNWIND Circuit 8
Pillar 3: Embracing Movement and Nurturing Healthy Habits
Discover the transformative power of Pillar 3 in the Holistic Oasis Office concept: Movement.
We integrate time-management techniques like the Pomodoro Method to foster a balanced workday, incorporating breaks for hydration, refreshment, and exercise.
The Holistic Oasis Office approach includes:
1. Pomodoro-inspired 5-minute breaks every half hour for hydration and rejuvenation.
2. Habit building.
a. Atomic Habits: Atomic Habits: An Easy & proven Way to Build Good Habits & Break Bad Ones
b. Tiny Habits to make exercises easy and consistent. Focuses on creating small, easy-to-implement habits that can lead to significant long-term changes in behavior
Implementation
To prevent overwhelm we are building / implementating these new office habbits gradually.
For example first week a 2 minute slowjogging to week 2 a 4 minute slowjogging. In week 3, we'll explore expanding these practices, such as increasing the duration of activities like 8 minutes jogging.
See here 12 motivations to move
Pillar 3
If one spend over 7 hours per day in a seated or lying down position (excluding time spent sleeping), one is considered to be sedentary. If one lives a sedentary lifestyle, one have a higher chance of being overweight, developing type 2 diabetes or heart disease, weakness, joint pains-stifness, and experiencing depression and anxiety.
In Elevate Sustainable Workspace, we prioritize low-impact, full-body exercises that can be easily integrated into daily routines. These exercises are designed to be both effective and accessible, ensuring that everyone, regardless of fitness level, can participate and benefit from regular physical activity.
The exercises are performed in short intervals throughout the day, allowing employees to maintain focus on their work while still prioritizing their physical well-being. By breaking up the workout into manageable segments, we aim to make physical activity more approachable and less intimidating, encouraging consistent engagement and promoting a healthier work environment.
The overall goal is to create a workplace culture that values and supports the physical health of employees, recognizing that regular exercise not only benefits individual well-being but also contributes to increased productivity, reduced stress, and a more positive work atmosphere.
We addresses daily low impacting movements why:
What movements:
- Slow Jogging: Encouraging gentle, low-impact cardiovascular exercise promotes heart health and can boost energy levels throughout the day
- Stairs: But this isn’t rooted in common sense alone. Evidence is piling up that the simple act of climbing stairs – and not even that many stairs – can significantly improve your heart health and longevity
- Flexibility: Prevent stiffness, and reduce the risk of injury
- Balance: Balance-focused activities contribute to core strength, stability, and overall body awareness
- Relaxation: Practicing relaxation techniques and deep breathing exercises aids in stress management, mental clarity, and overall well-being
- Cardio: Incorporating cardiovascular activities helps improve endurance, overall fitness, and mental clarity
- Strength: Encouraging strength-based exercises can enhance muscle tone, posture, and overall physical resilience
- Deskercise: Providing desk-based exercises enables employees to integrate movement into their work routine, reducing sedentary time and promoting muscle engagement
- Rotations: The rotational movement pattern plays a key role in generating force when moving and training at high intensity. However, it is often the weakest link and when this weakness is exposed it can cause muscle spasm, pain and injury to the supporting structures in our body. Building strength and stability in rotational movement patterns will make the body more robust and helps to perform at a higher level.
- Mindfulness in Movement: Promoting mindful movement encourages employees to cultivate awareness of their body and mind while engaging in physical activities.
- Unwinding and Relaxation exercises
By emphasizing the Physical Activity pillar within the Holistic Office Oasis, the program is providing employees with the tools, resources, and support they need to make movement and exercise a part of their daily work lives, ultimately enhancing their health, happiness, and professional performance
Pillar 3: Movements & Consciousness
Introduction
Movement is essential for our physical and mental health.
By focusing on conscious movement as an integral part of the Holistic Oasis Office, employees can optimize their physical and mental health, enhance productivity, and create a positive work environment
Pillar 3: Movement & Consciousness - Cultivating Focus, Calmness, and Balance
At the Holistic Oasis Office, conscious movement serves as a cornerstone for employee well-being, fostering a balanced approach to physical and mental health. By prioritizing mindful movement practices that promote focus, calmness, and a pressure-free environment, we enable individuals to optimize their performance and create a positive work atmosphere.
Our approach to conscious movement includes:
1. Focus and mindfulness: Encouraging employees to engage in movement practices that emphasize attention to breath and body awareness, enhancing concentration and mental clarity.
2. Calm and pressure-free environment: Creating a space where individuals can move without the stress of competition, nurturing a sense of inner peace and fostering positive social connections.
3. Small, repeatable movements: Incorporating low-intensity exercises that can be easily integrated into daily routines, promoting consistency and gradual progress.
4. Well-rounded schedule: Offering a diverse array of movement practices, such as yoga, progressive muscle relaxation and stretching, to accommodate varying fitness levels and interests.
Through conscious movement, the Holistic Oasis Office supports employee well-being and nurtures a culture of mindfulness, positivity, and success.
5. Incorporate movement throughout the day:
Break up long periods of sitting with short bursts of movement to maintain energy levels and focus.
6. We make movement a daily habit.
Create a consistent routine that includes exercise to establish a positive mindset and improve overall well-being.
Engaging in physical activity, particularly at the beginning of the day, offers several advantages:
1. Boosts energy levels: Exercise increases blood flow, delivering oxygen and nutrients to your muscles, enhancing energy production and fighting fatigue throughout the day.
2. Enhances focus: Physical activity stimulates the release of brain-derived neurotrophic factors (BDNF), a protein that supports cognitive function and concentration.
3. Reduces stress: Exercise releases endorphins, promoting relaxation and alleviating tension.
4.Energy level is strongest in the morning. This approach aims to make the most of your energy levels at the start of the day
5. Minimize procrastination: Group Movement for Enhanced Focus and Accountability. At Holistic Oasis Office, collective movement fosters motivation, improves focus, and nurtures positive reinforcement. By exercising together, employees stay committed to their fitness routines and work tasks while building camaraderie. Structured movement sessions promote efficient time management and reduced procrastination for optimal productivity.
6. Release of feel good hormones*. When you complete a task early in the morning, it can lead to the release of several beneficial hormones, including:
*Dopamine: Known as the "feel-good hormone," dopamine is released when we experience pleasure, satisfaction, and accomplishment.
*Endorphins: These hormones act as natural painkillers and mood elevators, producing feelings of happiness and well-being. Accomplishing a task can lead to an endorphin release, contributing to a positive mindset and increased productivity.
*Serotonin: Serotonin is associated with feelings of contentment, calmness, and confidence. Achieving a goal or completing a task early in the day can increase serotonin levels, fostering a sense of satisfaction and self-assurance.
By taking advantage of these natural hormonal responses, completing tasks early in the morning can set a positive tone for the rest of your day, enhancing your overall well-being, and promoting productivit.