As much as we would all like to be more active, most court reporters spend the better part of their day in a seated position. While your brain is certainly active when you are hunched over your steno machine or intensely focused on complicated transcripts, your body is sedentary and getting stiffer with each minute. The monotony and repetitive action of spending day after day with little to no movement can take a toll on your overall heath and severely impact your productivity in all areas of your life.
When that afternoon slump settles over you like a fog or you find yourself having a hard time focusing on the task at hand, you can look to exercise and regular movement to re-energize your body and put some extra pep in your step. Your job as a court reporter requires you to be focused, productive, and highly organized, but when your energy level falls, it can negatively affect your performance.
Instead of reaching for that third cup of coffee to give your mind clarity and focus, try a few simple exercises that can be practiced wherever you are to give you a fresh boost of energy and a healthy dose of motivation. The following exercises can be completed even while you are transcribing or on the phone.
Get up from your desk!
Perhaps the easiest way to incorporate more movement is to get up from your desk and take a walk or ascend and descend your nearest stairwell a few times. According to Forbes.com, in “The 10 Best Exercises To Do At Your Desk,” stairs should be taken two at a time to maximize your efforts. Small changes such as parking farther away from your office and walking in can also benefit your physical well-being. Activating your core while you are on the phone or when you are reading through depositions can be an easy, discrete way to build strength. Forbes.com recommends a core-boosting exercise called the ‘Magic Carpet Ride’, where you simply place your hands on your armrests with your legs crossed and on your seat. While engaging your core, simply raise yourself off your seat, hold for 10 to 20 seconds, and repeat five times.
Exercise at your desk
DigitalCare.org also recommends several desk exercises that can keep your body active on long work days. Next time you are on a conference call, perform squats at your desk to get your blood flowing and to build strength in your back, glutes, and legs. Another simple way you can amp up your energy is to add desk stretches to your desk workouts. Try the Seated Reach Stretch, where you reach you right arm over your head and lean to the left, stretching the left side of your body. Repeating on both sides will give your back and arms a renewed vigor and feeling of relief when seated all day.
20 minutes, 3x per week
According to the American Council on Exercise, researchers at the University of Georgia found a correlation between adults who participated in at least 20 minutes of exercise three times a week and reported feelings of more energy and less fatigue. Pete McCall, Exercise Physiologist at the American Council on Exercise, further advocates for movement, stating, “If a sedentary individual begins an exercise program, it will enhance the blood flow – carrying oxygen and nutrients to muscle tissue improving their ability to produce more energy.”
Small changes for big payoffs!
When you incorporate these small changes throughout your workday, your work performance can be enhanced and you can enjoy renewed energy to power through long afternoons or sluggish mornings. When your day seems overwhelming and you’re struggling for energy, opting for increased movement instead of caffeinated beverages or snack foods can leave you feeling refreshed and ready to handle whatever comes across your desk.
For a full list of easy desk exercises, visit Forbes.com and DigitalCare.org
Sources: https://www.acefitness.org/education-and-resources/lifestyle/blog/6589/exercise-as-a-cure-for-fatigue-and-to-boost-energy-levels, https://www.forbes.com/sites/jacquelynsmith/2013/02/06/the-10-best-exercises-to-do-at-your-desk/#7cafebdf3372, https://www.digitalcare.org/simple-desk-exercises/