Boost Your Energy and Increase Your Focus in 5 Minutes. Here’s How:

“Going for a run is like taking a little bit of Ritalin and a little bit of Prozac.”

This is one of my favorite quotes by Dr John J Ratey. He’s a neuroscientist who studies the effect of physical activity on the brain (he’s also one of my personal heros and the author of the fantastic book, Spark: The Revolutionary New Science of Exercise and the Brain). This quote exemplifies how exercise not only improves your mood (thus the Prozac reference), but also increases your ability to focus (thus the Ritalin).

What most people don’t realize, though, and what I continually tell my clients, is that exercise decidedly does NOT require going to the gym. It does not even require 30-60 minutes of your time. Most of us don’t have the time for that anyway.

When it comes to exercise and movement, even a brief bout of elevating your heart rate can energize you and make you feel more alert. Plus, it’s been shown that exercise is cumulative over the day– meaning that if you squeeze in three 10-minute exercise sessions, this is just as good as one 30-minute session.

10 minutes sound too long? Well, then let’s try 5. Gather a few of your colleagues together and join me for this office exercise routine. You’ll feel more engergized and more alert. Plus, it’s fun, I promise.


– Jake Koenig, cofounder and CEO, FitYourSpace

Disclaimer – Use common sense when performing any exercises or stretches. If you have injuries, it’s best to check with your doctor before engaging in exercise or stretching programs. While these exercises are intended to be done at the office, not all office environments are friendly to such movement. Don’t get fired. FitYourSpace and Jake Koenig will not be liable for the loss of, well, anything. Enjoy!