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THE DEFINITIVEGUIDE TO STAYING ACTIVE AT WORK
CONTENTS
01 DESK JOBS
02 LUNCH TIME
03 WORK TRAVEL
04 CONNECTING WITH COWORKERS
05 STRESS MANAGEMENT
06 MARATHON MEETINGS
07 COMPANY CHALLENGES
Don’t let work get in the way of being your
happiest and healthiest self! There are loads
of ways to stay active during the work day,
no matter the scenario. Desk jobs, lunch
breaks, business trips, marathon meetings—
we’ve got you covered. Read on to discover
how to fit more exercise into your work day.
Working at a computer, meetings, conferences, and busy days with deadlines can keep you stuck in your seat.
When you’re facing a chair-heavy day, it’s important to give
yourself reminders to get up and move. And new studies have
shown that’s it’s the movement that’s essential to better health,
not just standing up.1 Learn ways to take the movement breaks
you need to have a healthy and productive day.
01
DESK JOBS
2The Definitive Guide to Staying Active at Work
4 Tips to
FIT MOVEMENT
into Your
Sedentary Day
3
Sitting and Standing: Both Can Be Bad for Your HealthYou’ve probably heard that too much
chair time can be bad for your health.1
But it turns out, it’s not just sitting.
A recent study reveals that standing
in place for long periods of time may
not be any better for you.2 If your
daily routine involves many hours of
sitting or standing in one place, it’s
time to move!
01
02
03
04
TRY A WALKING MEETING. Step away from the conference room.
Literally! Turn your meeting into a walking
session, and get more steps and some
energy-boosting fresh air, too.
MOVE IN PLACE. If you can’t get up and walk around, loosen
up at your desk and walk in place or do a
few simple stretches.
TAKE YOUR COFFEE BREAK TO-GO. Instead of grabbing coffee from the break room, head out to a coffee shop that’s
a king di tance a ay etter ti fi u a trave ug ith the o fice re and hit the
pavement for a quick stroll.
GET UP TO TALK. Instead of pinging your coworker with an email or instant message, get up, walk over, and engage in person with a colleague.
The Definitive Guide to Staying Active at Work
(IN COMBINATION WITH 2.5 HOURS OF MODERATE EXERCISE EACH WEEK)
...could be enough to increase your life expectancy.3
Research suggests adding just two minutes of walking for each hour you sit...
4The Definitive Guide to Staying Active at Work
Studies show that cumulative sitting has been linked to an increased risk of certain types of cancer,4 heart disease,1 and type 2 diabetes.5 To help avoid the health risks associated with being sedentary, try switching it up with one of these desk alternatives.
4 ALTERNATIVES TO A STANDARD DESK
EXERCISE BALL Use the same exercise ball you see at the
gym as your desk chair. Unlike a traditional
desk chair, an exercise ball will help
encourage you to engage your core to
stay balanced.
CYCLE DESK A cycling desk allows you to work your
legs while sitting at your desk. A recent
study found that workers who pedaled 50
minutes per work day at their desks were
more likely to report weight loss (over
the course of 16 weeks), had improved
concentration at work, and had fewer sick
days than coworkers who pedaled less or
didn’t pedal at all.6
STANDING DESK Although research shows that standing
alone doesn’t eliminate the potentially
negative health outcomes of being
sedentary,2 it does have an advantage over
sitting: you’re already up! Standing desks
are more conducive to movement—you
can march in place or stretch your legs.
TREADMILL DESK A recent study showed that treadmill
desks may boost productivity, which is
a great way to get your organization to
ake the a grou enefit 7 Employees at
Kimberly-Clark, a Fitbit Health Solutions
customer, can book time on communal
treadmill desks at their Irving, TX
headquarters, where there’s one treadmill
desk for every seven employees.
01
02
03
04
5The Definitive Guide to Staying Active at Work
LUNCH TIME
6
02
Your lunch break should be a time to unplug and recharge.
Instead, many of us use it as an opportunity to crank out
more work between forkfuls of food. During lunch, step away
from your workstation, make time to socialize with peers
and take that much-needed break. You could even sneak in
a workout. The following tips will help empower you to make
your lunch break a healthy one.
The Definitive Guide to Staying Active at Work
4 REASONS You Should Stop Eating at Your Desk
IT’S A CHANCE TO UNPLUG. Since it’s easy for your entire day to revolve around your computer, it’s
important to give your eyes a rest. In fact, too much screen time has been
shown to affect sleep, can lead to eye strain,10 and has been linked to
metabolic syndrome.11
IT’S AN OPPORTUNITY TO SOCIALIZE. Use your lunch break to socialize with teammates and get to know each
other better. Catching up with coworkers over lunch can make your meal
more enjoyable, and research found workplace socialization can increase
productivity.12
IT CAN HELP CONTROL YOUR WEIGHT. Studies show that desk-eating can lead to increased calorie consumption.9
When you’re eating at your desk, you’re often distracted by the screen in front
of you and paying less attention to the food you put in your mouth—all the
more reason to get away from your desk while eating.
YOU CAN MOVE MORE. Consider using lunch as an opportunity to get your legs moving, blood
pumping, and as a chance to take some extra steps to a different dining spot.
Think about your lunch habits. Besides ditching the fried food and adding more
greens, have you ever focused on where you eat your lunch? A 2014 study found
that about half of Americans eat lunch alone8 and 62% of professionals are guilty
of dining at their desks.9 Although eating at your workstation may seem like the
convenient choice, it could be doing more harm than just getting crumbs in your
keyboard. Consider these four reasons to have lunch elsewhere:
01
02
03
04
7The Definitive Guide to Staying Active at Work
12:00PM Grab your gym bag, head to the office restroom, and change into workout clothes.
12:05PM Leave the office and walk to your workout space. Whether that’s the gym down the street, an office fitness center, an outdoor space, or even a meeting room—there are plenty of options.
12:15PM Start your 20-minute workout. Run outside, go on a power walk with a coworker, cue up a workout video in a conference room, or hop on the elliptical at a nearby gym.
12:35PM Head to the locker room or nearest restroom to freshen up, and change back into your work clothes. (Don’t underestimate the power of baby wipes when you don’t have time for a full shower).
12:45PM Walk back to your office.
12:55PM Grab your brown-bagged lunch from the office fridge.
1:00PM Enjoy a quick, healthy meal, and go about your day. If it’s at your desk, it’s ok: you’ve already stepped away and gotten in some exercise.
Turn your lunch break into a productive sweat session. In just one hour, you should feel energized and accomplished—and you’ll be back to the office in time for your next meeting.
8
Follow this minute-by-minute workout plan to
FIT IN A LUNCHTIME WORKOUT
The Definitive Guide to Staying Active at Work
Traveling for work can be a tough time to keep your healthy habits in check.
But with the right tricks and mindset, you can be just as healthy on the road as
you are at ho e Dive into the e creative ay to tay fit hi e trave ing that
don’t involve a ton of time or effort.
03
WORK TRAVEL
9The Definitive Guide to Staying Active at Work
5 Ways to Stay
Healthy While
Traveling
Whether you’re a seasoned jetsetter or a travel newbie, business trips can be exhausting. In fact, a study by Hilton Hotels & Resorts found that productivity levels can drop for business travelers.13
The good news? Exercise is the best antidote. Those who exercised while traveling were more alert and reactive, performing an incredible 61% better than non-exercisers.
10The Definitive Guide to Staying Active at Work
BRING EQUIPMENT. Jump ropes, resistance bands, and slider disks (or small
hand towels) are easy and compact workout tools. For
weights, try using two water bottles with equal parts liquid.
GO EXPLORING. When you’re traveling, you have the opportunity to see
new places. Try getting up 20 minutes earlier for a jog
outside. The fresh air will help you wake up, and you can
use the unfamiliar scenery as extra motivation.
BE PREPARED. When traveling for work, consider planning in advance so
you don’t overindulge at those company dinners. Think
about how you will help adapt your exercise and eating
routines so you can maintain a healthy lifestyle when
you’re on the road.
USE THE COFFEE MAKER. If you’re staying at a hotel, the room likely has a coffee
maker—get creative and use it! Heat up water for instant
oatmeal or tea, and skip the pastries at continental
breakfast.
OPTIMIZE YOUR EXPENSES. It may be tempting to grab a bag of chips at the airport,
but there are many healthier options. Challenge yourself
to try something new, like a protein bar you haven’t yet
tried, or a nut mix you haven’t seen before. Since you’re
expensing it, you can look at this like your company is
funding your healthier choice.
Next time you’re traveling for work, consider trying these five tips to help
you stay healthy:
01
02
03
04
05
PLAN AHEAD
Before you leave, make the
choice to be active while
you’re away. Plan your running
routes, find gyms, and create
a schedule before you go to
remove the decision-making
when you get there.
TAKE A DIPMany hotels have pools, which
can provide an excellent
opportunity for low-impact
exercise. If the pool is too
short for laps, grab hold of the
side and perform kicks behind
you and to the side.
SET YOUR ALARM EARLY
Wake up an extra 20 to 30
minutes early and create
an in-room circuit. Using a
resistance band (that you’ve
smartly packed) step on
your band to add resistance,
perform bicep curls, rows, and
shoulder presses. You can also
knot your band, and close it
into a door for tricep push-
backs and more rows.
MIND YOUR BREATH
Focus on breathing in the
morning and just before bed. Sit
or lay on the bed, and take 25
deep, full breaths. Inhale deep
into your belly, and out through
your mouth. This is a great way
to energize you for the day, or
relax you before sleeping.
11The Definitive Guide to Staying Active at Work
TRAVEL WORKOUT TIPSMaking time for workouts can be tough, and when we’re traveling, it’s even harder. Fortunately, there are easy ways to stay active on the road.
Happy hour isn’t the only way to bond with coworkers.
There are many ways to connect, network, get active, and enjoy one
another co any out ide o the o fice ead on or idea to ond
with coworkers that think outside the bar and avoid the extra calories
that go along with it.14
04
CONNECTING WITH COWORKERS
12The Definitive Guide to Staying Active at Work
GET YOUR GROUP SWEAT ON.A team workout is the perfect way to
bond with colleagues and sneak in some
exercise at the same time. Whether it’s a
group spin class, boot camp, or a group
run outside, a solid sweat session is
always a good idea.
TAKE IT TO THE KITCHEN.Check out one of your local kitchen
supply or gourmet groceries, and
sign up for a cooking class with your
colleagues. These classes typically
take only 1-2 hours, and can result in
collaborative and delicious fun.
HERE ARE 5 BOOZE-FREE WAYS TO SPEND TIME WITH COLLEAGUES:
FIND YOUR INNER ARTIST.Don’t knock an art class ‘til you try it!
Not only is a painting class a creative
way to bond with others, it can also
be an effective way to help manage
stress. In fact, just 45 minutes of
creative activity can ignificant y
reduce stress in the body.16
TAKE A WALK.Nothing beats getting some fresh air.
Take a breather from your computer
screen and catch up with your peers
by going on a stroll after work or
on your lunch break. Try to keep
the shop talk to a minimum; use this
opportunity to learn something new
about your coworkers.
TRY A TOWN SCAVENGER HUNT.Get in more steps and discover more
about your city with a scavenger
hunt. Look for a local company that
specializes in these types of day tours;
many cities have them.
01 04
02 05
03
13The Definitive Guide to Staying Active at Work
5 Ways to Bond with Coworkers (Besides Happy Hour)
For many 9-to-5ers, happy hour is the
go to or interacting ith o fice ate
outside of work. According to a
CareerBuilder survey, 1 in 5 people go
to happy hours, and 82% of people do
so to bond with coworkers.15 But what if
you’re trying to stick to a healthy routine
that doesn’t involve beers and bar
snacks right after work?
BYE-BYE NETWORKING, HELLO SWEAT-WORKING
Too many meetings on your calendar to
squeeze in a workout? Turn your next
networking session into a sweatworking
session. Sweatworking, the latest trend
sweeping the business world, encourages
people to step outside the classic meeting
box and connect with coworkers and
c ient over un u eat fitne activitie
Here’s how to make sweatworking work
for you:
Step out of the conference room.
Get creative when planning your next
meeting. Consider scheduling your next
one-on-one at a coffee shop half a mile
a ay ro the o fice y the ti e you re
done you i have your ca eine fi and
gotten in a mile’s worth of steps.
Build better relationships. Sweatworking
brings coworkers and clients closer by
establishing a common interest—like
making it through a tough indoor cycling
class. As Fast Company reported, people
in all industries are taking advantage of
the enefit ui t y eat orking and
evera gy and fitne tudio even
host corporate-friendly workouts.17
Bring on the competition. Meetings
don’t need to be the only time to break a
sweat—sweatworking can have an alone-
time angle too. You can infuse a sense of
well-being throughout your work life by
challenging your coworkers to add
activity to their day.
14The Definitive Guide to Staying Active at Work
05
Healthy habits are crucial when you’re under stress.
Whether it’s a deadline, big project, or important presentation that’s
stressing you out, you need effective stress management tools to
keep you going. Read on to learn healthy ways to help manage stress.
STRESS MANAGEMENT
The Definitive Guide to Staying Active at Work 15
5 Stressful Scenariosand Active Ways to Tackle Them
STRESS SCENARIO #1
Meeting an impossible deadline When hustling to submit an important project, it’s important to take a moment and recharge. You don’t have to leave your workstation if you’re in a time crunch. You can stretch out everything from feet to tight shoulders with a few desk-friendly moves, like rolling your shoulders or feet in circles.
STRESS SCENARIO #2
Presenting to the higher ups Nothing causes stress quite like standing up with a slide deck in a room full of decision makers. Your calm-down solution? Bring on the zen with yoga. Research shows the series of poses combined with controlled breathing can help ease both anxiety and depression.19
STRESS SCENARIO #3
Burning the midnight oil More and more companies are encouraging employees to keep sane hours, but sometimes late nights can’t be avoided. To prevent burn out, be sure to exercise. Take a break from your desk to get in some steps, or fit a workout into your lunch break.
STRESS SCENARIO #4
Living out of a carry-on When you’re traveling for work, it can be hard to stick to your regular fitness routine. As noted above, set your alarm to get up 20 minutes earlier and hit the hotel gym or try an online total-body workout in your room.
STRESS SCENARIO #5
Being the office newbie Starting a new job can be nerve-racking. But you can use exercise to help you adapt to your new normal. Invite a coworker to go on a walk, or try sweatworking to get to know and socialize with your new colleagues—a spin class or outdoor run is almost always better with company.
With tight deadlines, endless meetings, presentations and more, it’s no wonder 65% of Americans are stressed about work.18
Here’s how to beat back the stress in five at-work scenarios:
16The Definitive Guide to Staying Active at Work
01/ DANCING BRINGS PEOPLE TOGETHER.
02/ DANCING GIVES YOU THE GIGGLES.
03/ DANCING PUMPS UP YOUR CREATIVITY.
HOW DANCING AT WORK BLASTS STRESS & BURNS CALORIES
The Definitive Guide to Staying Active at Work
your u y ork day doe n t a o or an out o o fice orkout
there’s still a way to get in a quick activity. Take a deep breath, stand
up, and dance! It’s not just a great way to burn calories; here are 3
more reasons to let loose and shake those hips:
Getting your coworkers to shake and shimmy along with you
creates camaraderie. Even better? Play some old music, and
break out the moves that went with it. This way you can shake
off the sedentary with a hefty dose of nostalgia and fun.
There’s nothing like laughter to carry you through work
tasks; it’s an incredible stress buster. In fact, the American
Heart Association reported laughter can decrease stress
hor one reduce artery in a ation and increa e D
(the “good” cholesterol).20
Cardio-boosting activities, such as running, Zumba, a
hip-hop dance class, and more, can act as a cognitive
enhancer. A study published in Frontiers in Human
Neuroscience shows regular exercisers do better on tests
of creativity than their more sedentary peers.21
17
06
We’ve all been there: back-to-back meetings that make it impossible to leave your seat.
To help avoid a totally inactive day, try these subtle exercises during your
workday to improve circulation and lower blood pressure.22 These tips
will be sure to help add some energy, activity, and even a little bit of fun to
your calendar.
MARATHON MEETINGS
The Definitive Guide to Staying Active at Work 18
Even if you can’t stand up and walk around the room, there are things you can do to be more active during meetings—without disrupting others in the conference room.
19
01
02
03
04
05
06
STRETCH YOUR NECK. Simple stretches can help you feel more energized without causing a
big distraction. Slowly tilt your head to the left until you feel a slight
pull or stretch. Hold for 5 seconds, then tilt your head to the right to
stretch the other side. Gently roll your head clockwise three times,
then repeat in the other direction.
SQUEEZE THOSE GLUTES. This is an easy way to tone up in your seat: Squeeze your glutes for
5 seconds, then release for 2 seconds. Repeat until the muscles in
your rear end are tired or the meeting has concluded.
WALK IT OUT. Leading the meeting? Halfway through, ask colleagues to push away
from the table, stand up, and walk clockwise around the table for 1
minute. Then turn, and step counterclockwise for another minute.
TAP YOUR TOES. If you’re sitting at a desk or table during a meeting, quietly tap
your toes on the ground, alternating feet. These small but mighty
movements will engage your shins and calves—and colleagues won’t
even notice!
LIFT YOUR HEELS. Sit up in your chair and pull your abs in, keeping your toes on the
oor o y i t your right hee and tighten your ca u c e e ea e
your hee ack to the oor then er or the ove ith your e t
heel. Do 15 reps on each side, then rest for 30 seconds; repeat for as
long as you’d like.
CARVE YOUR CORE. Sit up straight in your chair and engage your abs to perform
isometric contractions. Without holding your breath, tightly contract
your abs and hold for 5 seconds, then release; repeat for 5 minutes.
The Definitive Guide to Staying Active at Work
6 easy ways to move more in a meeting:How to Move More in Meetings (Without
Feeling Awkward)
COMPANY CHALLENGES
20
07
Whether you’re super competitive, or striving to beat your personal best, there are surefire ways to get a leg up in your company’s step challenge.
The Definitive Guide to Staying Active at Work
6 Ways to Get More Steps Drink up. Sipping water throughout the day keeps you
hydrated and gets you up and moving during
mini bathroom breaks.
Explore the building. Walk to the break room on the other side of
your oor
Park far away (or get off early). Pick the spot that’s furthest from the
building. Don’t drive? Get off the bus or
subway one stop early and walk the rest of
the way into work.
Skip the elevator. Opting to take the stairs, instead of an
elevator or escalator, is good for your heart,
legs, lungs, and step count!
Walk and talk. Instead of sitting when on a call, get up and
stroll around while you talk on the phone.
Do a walking meeting. Instead of sitting in the conference room,
take your next brainstorm session for a spin
around the block. Taking in the scenery while
engaging in conversation can amp up your
inspiration—and step count.
01
02
03
04
05
06
Check out these tips to help you get the most steps in your day and climb the challenge leaderboard.
21The Definitive Guide to Staying Active at Work
It’s no secret that walking is the perfect
exercise. You can do it anywhere, anytime,
and your risk of injury is almost nil. Not
only does walking help control your weight,
but it’s recognized by the American Heart
Association as a way to lower your blood
pressure, improve your cholesterol levels, and
increase your energy.23
But if you want to step up your heart rate,
your calorie and fat burn, and get the most
steps, turn that stroll into an effective
workout. Here’s how:
Step on the gas. Bumping your speed to a
brisk walk can increase your heart rate so you
can burn more calories. Another way to burn
more calories is to do interval training—short,
more intense bursts with rests in between.
Change your angle. Adjusting the incline on
your walks isn’t just for treadmills, although
that’s an easy way to do it. You can go for a
hike or you could even check out areas near
you with hills.
Load up. Walking is a weight-bearing exercise
on its own since you’re carrying your own
bodyweight. For an extra challenge, wear a
ack ack fi ed ith o e ott e o ater
Step to the beat. you find you re trugg ing
to keep a lively pace, pop in your headphones
and play some of your favorite music.
22The Definitive Guide to Staying Active at Work
4 WAYS TO UPGRADE YOUR
WALK TO A
WORKOUT
1 Biswas, A; Oh, P. (2015 January). Sedentary Time and Its Association with Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Annals of Internal
Medicine. Retrieved 2017, from http://annals.org/aim/article/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization-adults
2 Shresta, N.; et al. (2016 March). Workplace Interventions for Reducing Sitting at Work. Cochrane Library. Retrieved 2017, from http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD010912.pub3/abstract
3 Beddhu, S.; Wei, G.; et al. (2015 July). Light Intensity Physical Activities and Mortality in the United States General Population and CKD Subpopulation. Clinical Journal of the American Society of Nephrology. Retrieved 2017, from http://cjasn.asnjournals.org/content/10/7/1145.full.pdf+html
4 Schmid, D.; Leitzmann, M.F. (2014 June). Television Viewing and Time Spent Sedentary in Relation to Cancer Risk: A Meta-Analysis. Journal of the National Cancer institute, 106(7). Retrieved 2017, from https://academic.oup.com/jnci/article-lookup/doi/10.1093/jnci/dju098
5 Hu, F.B. (2003 February). Sedentary Lifestyle and Risk of Obesity and Type 2 Diabetes. U.S. National Library of Medicine National Institutes of Health. Retrieved 2017, from https://www.ncbi.nlm.nih.gov/pubmed/12733740
6 Carr, L.; Leonhard, C.; et al. Total Worker Health Intervention Increases Activity of Sedentary Workers. American Journal of Preventive Medicine, 50(1), p. 9-17.. Retrieved 2017, from http://www.ajpmonline.org/article/S0749-3797(15)00332-3/abstract?rss=yes
7 Ben-Ner, A.; Hamann, D.; et al. Treadmill Workstations: The Effects of Walking While Working on Physical Activity and Work Performance. PLOS One. Retrieved 2017, from http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0088620
8 NPD. (6 August 2014). Consumers Are Alone Over Half of Eating Occasions As a Result of Changing Lifestyles and More Single-Person Households. Retrieved 2017, from https://www.npd.com/wps/portal/npd/us/news/press-releases/consumers-are-alone-over-half-of-eating-occasions-as-a-result-of-changing-lifestyles-and-more-single
9 Robinson, E., Aveyard, P.; et al. (2013 February). Eating Attentively: A Systematic Review and Meta Analysis of the Effect of Food Intake Memory and Awareness on Eating. The American Journal of Clinical Nutrition, 97(4), p. 728-742. Retrieved 2017, from http://ajcn.nutrition.org/content/97/4/728.full.pdf+html
10 Akinbinu, T.R.; Mashalla, Y.J. (2014 November). Impact of Computer Technology on Health: Computer Vision Syndrome (CVS). Academic Journals, 5(3), p. 20-30. Retreived 2017, from http://www.academicjournals.org/journal/MPR/article-full-text-pdf/0905F9948599
11 Mark, A.E.; Janssen, I. (2008 March). Relationship Between Screen Time and Metabolic Syndrome in Adolescents. Journal of Public Health, 30(2), p. 153-160. Retrieved 2017, from https://academic.oup.com/jpubhealth/article/30/2/153/1542221/Relationship-between-screen-time-and-metabolic
References
The Definitive Guide to Staying Active at Work
12 Gallup. (13 November 2008). Workplace Socializing is Productive. Retrieved 2017, from htt ga u co u ine ourna ne a h ork ace ocia i ing roductive a
Dan eanne ove er Scientific Study o u ine Trave er Sho Significant Ga et een Perception and Reality. Hotel Online. Retrieved 2017, from http://www.wvvw.hotel-online.com/archive/archive-8283
14 Samara, J.N.; Brian, K.K; et al. (2012). Calories Consumed from Alcoholic Beverages by U.S. Adults, 2007-2010. Centers for Disease Control and Prevention. Retrieved 2017, from https://www.cdc.gov/nchs/data/databriefs/db110.htm
15 Careerbuilder. (2008). CareerBuilder.com Happy Hour Survey Reveals How Many Workers Attend, How it Impacts Careers and the Biggest Mishpss. Retrieved 2017, from http://www.careerbuilder.com/share/aboutus/pressreleasesdetail.aspx?id=pr439&sd=6%2F24%2F2008&ed=12%2F31%2F2008
16 Kaimal, G., Ray, K., & Muniz, J. (2016, May). Reduction of Cortisol Levels and Participants’ Responses Following Art Making. Journal of the American Art Therapy Association, 33(2), p. 74. Retrieved 2017, from http://dx.doi.org/10.1080/07421656.2016.1166832
17 Johnston, S. (2015, June). Networking is Over. Welcome Sweatworking? FastCompany. Retrieved 2017, from https://www.fastcompany.com/3047240/networking-is-over-welcome-sweatworking
18 American Psychological Association. (2015). 2015 Stress in America. Retrieved 2017, from http://www.apa.org/news/press/releases/stress/2015/snapshot.aspx
19 Harvard Medical School. (2017). Yoga for Anxiety and Depression. Retrieved 2017, from https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
20 American Heart Association. (2017). Humor Helps Your Heart? How? Retrieved 2017, from http://www.heart.org/HEARTORG/HealthyLiving/Humor-helps-your-heart-How_UCM_447039_Article.jsp#.WdVv19OGPUI
21 Colzato, L.S.; Szapora, A.; et al. (2013, December). The Impact of Physical Exercise on Convergent and Divergent Thinking. Frontiers in Human Neuroscience. Retrieved 2017, from https://www.frontiersin.org/articles/10.3389/fnhum.2013.00824/full
22 Wiley, R.L.; Dunn, C.L.; et al. (1992). Isometric Exercise Training Lowers Resting Blood Pressure. Medicine
and Science in Sports and Exercise, 24(7), p. 749-754. Retrieved 2017, from http://europepmc.org/abstract/med/1501558
23 American Heart Association. (2017, May 2). Walk, Don’t Run, Your Way to a Healthy Heart. Retrieved 2017, from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Walk-Dont-Run-Your-Way-to-a-Healthy-Heart_UCM_452926_Article.jsp#.WfDp6RNSzUI
23