{"id":8692,"date":"2024-07-01T16:13:13","date_gmt":"2024-07-01T14:13:13","guid":{"rendered":"https:\/\/humanic.dk\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/"},"modified":"2025-06-23T15:42:46","modified_gmt":"2025-06-23T13:42:46","slug":"guide-4-easy-exercises-to-make-your-workday-more-efficient","status":"publish","type":"page","link":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/","title":{"rendered":"Guide: 4 easy exercises to make your workday more efficient"},"content":{"rendered":"

[vc_row full_width=”stretch_row” el_class=”center-button-section”][vc_column el_class=”center-button”]

<\/div>[vc_row_inner][vc_column_inner width=”1\/3″][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”8429″ img_size=”full”][\/vc_column_inner][vc_column_inner width=”1\/3″][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=”30px”][vc_column_text]<\/p>\n

Guide: 4 easy exercises to make your workday more efficient<\/h2>\n

You probably know the feeling when the last third of the workday hits, energy levels drop and the tasks that are typically done quickly and efficiently are suddenly done much slower and less thoroughly. Don’t worry – it’s completely normal. Our cognitive and physical performance typically drops after lunch and research studies conducted in the US with office workers show that as much as 44% of our efficiency and productivity can be gone by the time 3pm hits! Luckily, there is help and you can easily do it yourself. Your body and brain actually HAVE the resources for those long working days – you just need to use your \u201cbiology\u201d correctly. This is one of the things we teach when we hold our Biohack Your Working Life<\/a> workshops. It’s really about using your body and mind correctly at the right times to optimize your performance. There are many great (and easy) exercises you can do. Below we’ve gathered four of the easiest and fastest ways to get energized that you can do… NOW! <\/p>\n

Walk & Talk<\/strong><\/p>\n

Do you have a meeting or a phone call on the calendar? Then take the opportunity to get out of your chair and go for a walk – preferably outdoors, but all movement in the form of walking boosts energy and opens up several \u201cneuro-highways\u201d in the brain. So not only do you feel healthier, you actually become smarter and more alert. Plus, we feel a greater connection between people when we walk together rather than sitting. Enjoy your walk! <\/p>\n

4 minutes a day – TABATA <\/strong><\/p>\n

Humanic’s health concept \u201c4 minutes a day\u201d is probably one of the most effective and energy-boosting breaks and it’s super simple. You perform a so-called TABATA workout<\/a> (named after the Japanese originator of the method, Izumi Tabata<\/a> ) for 4 minutes with the same exercise. For example, squat or push up against the edge of your desk. A round consists of 20 seconds of work and 10 seconds of rest, repeated for 4 minutes. And we promise it’s effective! If you do it every day for 12 weeks, our trials have shown both physical and mental benefits! The \u201c4 minutes a day\u201d concept is one of the things we teach in our Active Workplace<\/a> health workshop. <\/p>\n

Step into the light <\/strong><\/p>\n

Light is an incredibly important factor when it comes to optimizing our cognitive and physical energy levels, and no matter how well-lit the workplace is, it can’t compete with natural outdoor light. On a cloudless day, it only takes a few minutes for you to notice the effect. If you’re curious about what light can do for your wellbeing and how you can use it, get inspired here<\/a>.<\/strong> <\/p>\n

Stretching and stretching <\/strong><\/p>\n

When you stretch in the morning after a good long night’s sleep, your body and brain are telling you it’s time to wake up and get ready. You can also use this trick in the middle of the day to boost your energy. Do stretching exercises that get the blood circulating and feel the difference right away. Read more here<\/a> if you’re interested in what stretching means for your health, among other things. <\/p>\n

[\/vc_column_text][vc_empty_space height=”30px”][vc_btn title=”Send request” style=”custom” custom_background=”” custom_text=”#ffffff” shape=”square” link=”url:https%3A%2F%2Fhumanic.dk%2Fforespoergsel%2F|title:Enquiry|” el_class=”custom-button-darkblue”][vc_btn title=”Catalog and prices” style=”outline-custom” outline_custom_color=”” outline_custom_hover_background=”” outline_custom_hover_text=”#ffffff” shape=”square” link=”url:https%3A%2F%2Fhumanic.dk%2Fkatalog-og-priser%2F|title:Catalog%20and%20prices|” el_class=”custom-buttonoutline-darkblue”]

<\/div>[\/vc_column][\/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1679061254945{background-color: #ffffff !important;}”][vc_column]
<\/div>[vc_basic_grid post_type=”page” max_items=”-1″ gap=”20″ order=”ASC” item=”5830″ grid_id=”vc_gid:1719842584908-3102fabf-d879-8″ taxonomies=”24″]
<\/div>[\/vc_column][\/vc_row][vc_row full_width=”stretch_row” css=”.vc_custom_1678263162339{background-color: #ffffff !important;}”][vc_column][vc_row_inner][vc_column_inner width=”1\/2″][vc_column_text]<\/p>\n

What is Humanic Group?<\/h4>\n

Humanic Group works actively to strengthen well-being, job satisfaction and well-being in Denmark’s workplaces. We do this because these are the main ingredients of any strong organization – and it shows on the bottom line!
\nFor us, team building, health & fitness, employee and leadership development are key.<\/p>\n

Since 2005, we have worked to make Danes’ working lives more fun, healthier and smarter.
\nWe call it “Active Work Life Joy”<\/strong> because we believe that the best development and learning – professional or social – happens when we actively interact with each other and with the material.[\/vc_column_text]

<\/div>[\/vc_column_inner][vc_column_inner width=”1\/2″][vc_column_text]<\/p>\n

Three departments – one common focus.<\/h4>\n

We want to be the best at what we do. That’s why Humanic Group consists of 3 specialized units that work closely together to strengthen our customers’ work life well-being: <\/p>\n

Humanic Events<\/strong> – delivers the bonding, fun and community building through e.g. Teambuilding, Company Parties and Corporate Events. <\/p>\n

Humanic Consult<\/strong> – offers courses and workshops for employee development and leadership development.<\/p>\n

Humanic Movement<\/strong> – is responsible for workplace health and provides corporate training, health checks, health courses and online corporate exercise.<\/p>\n

[\/vc_column_text][\/vc_column_inner][\/vc_row_inner]

<\/div>[vc_separator color=”custom” accent_color=”#34918d”][vc_row_inner][vc_column_inner width=”1\/2″][\/vc_column_inner][vc_column_inner width=”1\/2″][\/vc_column_inner][\/vc_row_inner]
<\/div>[\/vc_column][\/vc_row][vc_row full_width=”stretch_row” el_class=”white parallax overlay” css=”.vc_custom_1678263127516{background-image: url(https:\/\/humanic.dk\/wp-content\/uploads\/2023\/03\/image-2.jpeg?id=5618) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}”][vc_column]
<\/div>[vc_row_inner][vc_column_inner offset=”vc_col-lg-2 vc_col-md-2 vc_col-xs-12″][\/vc_column_inner][vc_column_inner offset=”vc_col-lg-8 vc_col-md-8 vc_col-xs-12″][vc_column_text]<\/p>\n

Contact us today<\/h3>\n

We’re ready to answer any questions you may have that aren’t answered on this website. So don’t hesitate to call or write to us. <\/p>\n

Contact us today<\/a><\/p>\n

[\/vc_column_text][\/vc_column_inner][vc_column_inner offset=”vc_col-lg-2 vc_col-md-2 vc_col-xs-12″][\/vc_column_inner][\/vc_row_inner]

<\/div>[\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency. <\/p>\n","protected":false},"author":2,"featured_media":8574,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[317],"class_list":{"0":"post-8692","1":"page","2":"type-page","3":"status-publish","4":"has-post-thumbnail","6":"category-guide-en"},"acf":[],"yoast_head":"\nGuide: 4 easy exercises to make your workday more efficient · HUMANIC GROUP<\/title>\n<meta name=\"description\" content=\"Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Guide: 4 easy exercises to make your workday more efficient · HUMANIC GROUP\" \/>\n<meta property=\"og:description\" content=\"Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/\" \/>\n<meta property=\"og:site_name\" content=\"HUMANIC GROUP\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-23T13:42:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"827\" \/>\n\t<meta property=\"og:image:height\" content=\"551\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/\",\"url\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/\",\"name\":\"Guide: 4 easy exercises to make your workday more efficient · HUMANIC GROUP\",\"isPartOf\":{\"@id\":\"https:\/\/humanic.dk\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg\",\"datePublished\":\"2024-07-01T14:13:13+00:00\",\"dateModified\":\"2025-06-23T13:42:46+00:00\",\"description\":\"Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.\",\"breadcrumb\":{\"@id\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#primaryimage\",\"url\":\"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg\",\"contentUrl\":\"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg\",\"width\":827,\"height\":551,\"caption\":\"F\u00e5 mere energi i din arbejdsdag med f\u00e5 hj\u00e6lpemidler\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Hjem\",\"item\":\"https:\/\/humanic.dk\/en\/home-page\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Guide: 4 easy exercises to make your workday more efficient\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/humanic.dk\/en\/#website\",\"url\":\"https:\/\/humanic.dk\/en\/\",\"name\":\"HUMANIC GROUP\",\"description\":\"Firmaevents, Teambuilding, Workshops, Firmasundhed og Motion - Styrk dit firmas samarbejde og sundhed\",\"publisher\":{\"@id\":\"https:\/\/humanic.dk\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/humanic.dk\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/humanic.dk\/en\/#organization\",\"name\":\"HUMANIC GROUP\",\"url\":\"https:\/\/humanic.dk\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/humanic.dk\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/humanic.dk\/wp-content\/uploads\/2023\/03\/human-group.png\",\"contentUrl\":\"https:\/\/humanic.dk\/wp-content\/uploads\/2023\/03\/human-group.png\",\"width\":457,\"height\":159,\"caption\":\"HUMANIC GROUP\"},\"image\":{\"@id\":\"https:\/\/humanic.dk\/en\/#\/schema\/logo\/image\/\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Guide: 4 easy exercises to make your workday more efficient · HUMANIC GROUP","description":"Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/","og_locale":"en_US","og_type":"article","og_title":"Guide: 4 easy exercises to make your workday more efficient · HUMANIC GROUP","og_description":"Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.","og_url":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/","og_site_name":"HUMANIC GROUP","article_modified_time":"2025-06-23T13:42:46+00:00","og_image":[{"width":827,"height":551,"url":"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/","url":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/","name":"Guide: 4 easy exercises to make your workday more efficient · HUMANIC GROUP","isPartOf":{"@id":"https:\/\/humanic.dk\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#primaryimage"},"image":{"@id":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#primaryimage"},"thumbnailUrl":"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg","datePublished":"2024-07-01T14:13:13+00:00","dateModified":"2025-06-23T13:42:46+00:00","description":"Do you also feel tired at the end of the workday? We guide you to easy exercises that can boost energy and efficiency.","breadcrumb":{"@id":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#primaryimage","url":"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg","contentUrl":"https:\/\/humanic.dk\/wp-content\/uploads\/2024\/07\/kontor-17-of-85.jpg","width":827,"height":551,"caption":"F\u00e5 mere energi i din arbejdsdag med f\u00e5 hj\u00e6lpemidler"},{"@type":"BreadcrumbList","@id":"https:\/\/humanic.dk\/en\/guide-4-easy-exercises-to-make-your-workday-more-efficient\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Hjem","item":"https:\/\/humanic.dk\/en\/home-page\/"},{"@type":"ListItem","position":2,"name":"Guide: 4 easy exercises to make your workday more efficient"}]},{"@type":"WebSite","@id":"https:\/\/humanic.dk\/en\/#website","url":"https:\/\/humanic.dk\/en\/","name":"HUMANIC GROUP","description":"Firmaevents, Teambuilding, Workshops, Firmasundhed og Motion - Styrk dit firmas samarbejde og sundhed","publisher":{"@id":"https:\/\/humanic.dk\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/humanic.dk\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/humanic.dk\/en\/#organization","name":"HUMANIC GROUP","url":"https:\/\/humanic.dk\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/humanic.dk\/en\/#\/schema\/logo\/image\/","url":"https:\/\/humanic.dk\/wp-content\/uploads\/2023\/03\/human-group.png","contentUrl":"https:\/\/humanic.dk\/wp-content\/uploads\/2023\/03\/human-group.png","width":457,"height":159,"caption":"HUMANIC GROUP"},"image":{"@id":"https:\/\/humanic.dk\/en\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/pages\/8692","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/comments?post=8692"}],"version-history":[{"count":3,"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/pages\/8692\/revisions"}],"predecessor-version":[{"id":8712,"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/pages\/8692\/revisions\/8712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/media\/8574"}],"wp:attachment":[{"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/media?parent=8692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/humanic.dk\/en\/wp-json\/wp\/v2\/categories?post=8692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}