Here's how you can use physical activity to improve your work-life balance as a Program Coordinator.
As a Program Coordinator, your job often involves meticulous planning, overseeing various projects, and ensuring everything runs smoothly. It's a role that can consume significant mental and physical energy, leaving little room for personal well-being. However, incorporating physical activity into your routine can be a game-changer for maintaining a healthy work-life balance. Not only does exercise help relieve stress, but it can also improve focus and productivity, which are essential aspects of your demanding role.
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Daniel CoulombCoach (EEC) + Fundación BBVA México- Director of Education and Social Programs
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Erika Deans, LMSW, EdD student, SIFITraining & Education, Adjunct Professor and Owner of Sunshyne Diva Shades & Sunshyne Events, LLC
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Abubakar Ibrahim MachikaB. Tech (ED) Metalwork | M. Tech (Ed) Metalwork|Program coordinator @ Blue sapphire hub| Technology Education…
Starting your day with physical activity can set a positive tone for the rest of your day. As a Program Coordinator, you are used to organizing and prioritizing tasks. Apply these skills to schedule a morning workout routine that fits your lifestyle. Whether it's a brisk walk, a quick run, or a yoga session, engaging in exercise before you dive into work can boost your energy levels, clear your mind, and enhance your ability to tackle the day's challenges with a fresh perspective.
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Sabe-se que a atividade física é essencial para promoção da saúde e, em especial, para saúde mental. Considerando a rotina corrida que a maioria de nós enfrenta, iniciar o dia com a prática de algum exercício vai proporcionar mais disposição; minimizar os efeitos que o estresse e a ansiedade causam em nosso corpo; melhorar nossa função cognitiva. A orientação dos especialistas é buscar o tipo de atividade que mais se adéque ao seu ritmo, ao seu estado clínico e a seu gosto. Seja musculação, crossfit, corrida, caminhada, pilates ou mesmo alongamento. O importante é manter a frequência. Se não tem muito tempo, é possível começar incluindo a prática de ginástica laboral no intervalo do trabalho.
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Diariamente enfrentamos el desafío de encontrar tiempo para el ejercicio físico en nuestra rutina diaria. Les comparto 2 tips fáciles de implementar y replicar. 1. Estiramientos Matutinos: Dedica 10-15 minutos a una rutina de estiramientos básicos como tocar los dedos de los pies, estiramientos laterales, de cuello y de hombros. Estos ejercicios ayudan a reducir la tensión muscular, mejora la circulación sanguínea, y preparan cuerpo y mente para el día, dejandote con una sensación de calma y bienestar. 2. Caminata Rápida: Realiza una caminata rápida de 10-15 minutos. Si viajas en metro, bajate una estación antes y camina hacia tu trabajo. Este ejercicio cardiovascular aumenta tu energía, tu estado de ánimo, y ayudar a despejar tu mente.
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As a program coordinator in Cameroon, my days are filled with meetings, planning, and constant communication. To maintain a healthy work-life balance, I incorporate physical activity into my routine. Every morning, I run 10 kilometers while listening to audiobooks, combining fitness with personal growth. For serious discussions, I prefer active commutes, such as walking meetings, which stimulate creativity and reduce stress. By sharing my experiences and advocating for regular breaks and desk exercises, I inspire my team to stay active. Embracing local culture through scenic runs and traditional dance keeps my workouts enjoyable and engaging.
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I have an office job. I have been doing what I call 30 in 8. I start at 10am and every hour I stand, bend, stretch and even dance a little for 5 minutes. So in the 8 hours I am there I move for no less than 30 minutes. Of course bathroom breaks and such are NOT part of that. It wakes me up and I feel more refreshed afterwards.
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Para mejorar el equilibrio entre trabajo y vida personal como coordinador de programa, integra la actividad física en tu rutina diaria. Programa ejercicios regulares como caminatas matutinas o sesiones de yoga. Toma pausas activas durante el trabajo y organiza reuniones caminando. Fomenta un entorno de trabajo saludable con escritorios de pie y eventos de bienestar. Encuentra actividades que disfrutes, como deportes o danza, y únete a grupos para socializar. Combina ejercicio con mindfulness y alterna entre actividades de alta intensidad y relajadas. Establece metas claras y monitorea tu progreso para mantenerte motivado y equilibrado.
The nature of program coordination often requires long hours at a desk, which can lead to a sedentary lifestyle. Counter this by integrating simple exercises into your workday. Stretching, standing, or even walking during phone calls can make a difference. Consider setting reminders to take short breaks every hour to move around. These brief periods of activity can help reduce the strain on your body from sitting and keep your blood flowing, ultimately contributing to better concentration and less fatigue.
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One thing that I've found helpful is to actually implement a standing desk, one that can switch from an upright position to a lowered position. See if your employer will cover this for you. Just like a hybrid work schedule, I believe this hybrid routine of sitting/standing for desk work to be best based on the specific task at hand.
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En cualquier tipo de trabajo se necesita un descanso en diferentes tramos para poder ser productivos. Es totalmente necesario y más en trabajos en los que se requiere más concentración como en los trabajos donde se realiza esfuerzo físico.
Fostering a culture of wellness within your team can have a multitude of benefits. Organize group activities that encourage movement, such as walking meetings or post-work sports. These not only promote physical health but also team bonding. As someone who coordinates programs, you understand the value of teamwork. By leading by example and prioritizing physical activity, you inspire others to follow suit, which can lead to a more energetic and engaged team.
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One thing I found to be helpful is quarterly self-care workshops where everyone participates and discuss their self care regimens with the team to enlighten others. A team is only as great as their leader so you must also practice what you preach by demonstrating what you do for self care. Team building is essential, it demonstrates that everyone’s voice is important and valued.
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Organizing group activities that encourage movement, such as walking meetings or post-work sports, not only promotes physical health but also team bonding. By leading by example and prioritizing physical activity, you can inspire others to follow suit, resulting in a more energetic and engaged team.
Maximize your lunch break by incorporating physical activity. A midday workout or a walk outside can re-energize you for the afternoon. As a Program Coordinator, you're adept at managing time efficiently. Use this skill to carve out a portion of your break for movement. This not only helps you stay active but also breaks up your workday, allowing you to return to your tasks with renewed vigor and possibly even new ideas.
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Apesar de preferir o início do dia para praticar atividades físicas, um treino mais leve na hora do almoço também pode funcionar para agregar disposição ao período da tarde. Neste caso a atenção adicional que se deve ter é com a alimentação, como melhor dosá-la antes e após os treinos.
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I almost always (!) take a walk after I've eaten lunch during my workday. It's even better if that walk, however brief, is outside. The benefits of both bodily movement after a meal and the sensation of daylight on your skin and in your vision give you a physiological jolt and keep you going for the rest of the workday.
After a long day of coordination and problem-solving, it's important to decompress. Engage in an evening activity that helps you relax and signals to your body that the workday is over. Activities like swimming, cycling, or a dance class can be excellent ways to unwind. They not only aid in stress relief but also ensure that you're taking care of your physical health, which is crucial for maintaining the stamina required for your role.
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Después de cada jornada laboral es muy beneficioso liberar el estrés con cualquier actividad física para poder resetear el cuerpo y la mente.
Weekends are an opportunity to engage in longer or more intensive workouts that you might not have time for during the week. As a Program Coordinator, planning is second nature to you. Use these skills to create a weekend fitness plan that excites you and keeps you motivated. Whether it's hiking, team sports, or a fitness class, regular physical activity can help you maintain a balance between your personal and professional life, ensuring you start each week refreshed and ready.
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Entendo que a prática regular mais intensa de exercícios deve ser programada como uma rotina da semana útil, podendo eventualmente adentrar os finais de semana. Entretanto, não significa dizer que não seja bem-vinda aos sábados e domingos, desde que unindo-as ao prazer e ao tempo em família e/ou amigos, como por exemplo pedalar, caminhar ou praticar jogos coletivos, como futebol, vôlei etc.
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Il est important de profiter du Week-end après une charge de travail élevé de la semaine. Par exemple, il est important de pratiquer du sport soit le samedi, pour éliminer la dose de stress. Les dimanches il est aussi préférable de passer du temps soit à la plage ou dans un endroit bien calme, surtout les dimanches soirs afin de remettre les idées en place pour la nouvelle semaine.
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Hay que considerar que la visión que tengamos de nuestro futuro es siempre una herramienta poderosa para alcanzar nuevas metas y transformar nuestra realidad. Si cambiamos las creencias que tenemos podemos transformar nuestra visión y por lo tanto nuestro futuro.
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Il est important d'éviter une consommation excessive d'alcool surtout les dimanches. Et ne pas hésiter à consulter un psychologue quand la santé mentale semble être affectée.
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