You spend hours per day and even more per week sitting at your desk. And by the time you get home and decompress from a rough day at the said desk, choosing between the couch and the gym increasingly tips in the couch's favor. Don't let that office weight start to pile on, plus getting in some exercise at the office provides numerous benefits. It can help break up the monotony of the day, give you an added boost of energy. Quick office exercise helps relieve stress and promote a focused state of mind. Stay ahead of the competition and in touch with your best self. Try these easy to execute office exercises and you'll have your co-workers asking you "have you been hitting the gym?" in no time.
Office Elbow Curls
These will help you open up the muscles in your chest and shoulders.
Start by raising your arms at your sides and bending your elbows, so that your knuckles are at your temples. Now bring your elbows together and then all the way back to the starting position at a moderate speed for 30 reps.
Office Jumping Jacks
Let's get in some cardio! Doing these modified, office jumping jacks will get the juices pumping without impact on your joints.
Sit on the edge of your chair, opening and closing your arms and legs as you would during a normal jumping jack, and move your limbs, as quickly as you can, in and out. Start slow and work your way up to 3 sets of 20 reps.
Office Hamstring Curl
Bending arms at the elbow, bring one foot up toward your rear end while straightening your arms so that your hands are down when your foot is up. Repeat for 20 reps.
Office Neck Stretches
Tilt your head toward your shoulder slowly and then hold for ten seconds each side. Take your time and be mindful to take slow delicious breaths.
Office Arm Shoulders
Pulling your arm across your chest, hook your other arm around it to pull the tension out of your upper back and rear shoulders.
Make sure your managers and/or supervisors understand what you're up to before you turn your office into a gym. But this can be beneficial for the whole staff. There's no reason why you can't get the whole office involved. You can potentially be elevating the levels of your entire staff, and help make for a much healthier work environment. Add on initiatives for healthier eating, and you've got a completely revolutionized office space.
- Office exercise: Add more activity to your workday - Mayo Clinic ›
- Desk Exercises To Do At The Office | Forbes - YouTube ›
- No Excuses: 9 Exercises You Can Do in Your Office | Inc.com ›
- A workout at work: 12 office exercises - Washington Post ›
- Deskercise! 33 Smart Ways to Exercise at Work ›
- 20 Exercises to Do at Your Desk — Get Fit at Work?! - Dr. Axe ›
- 25 Office Exercises: Easy Desk-Friendly Ways to Get Fit ›
When you take out a loan for a car, charge something to your credit card, or get a personal line of credit, there is going to be an interest rate that applies to your loan.
A lot of different factors go into what you will be charged, including your own personal credit score. But even those with flawless credit still see a minimum charge that they can't get around. That all goes back to the Federal Funds Rate.
One thing consumers rarely realize is that all of our banks are lending money to each other every night. Banks are legally required to maintain a certain percentage of their deposits in non-interest-bearing accounts at the Federal Reserve to ensure they have enough money to cover any withdrawals that may unexpectedly come up. However, deposits can fluctuate and it's very common for some banks to exceed the requirement on certain days while some fall short. In cases like this, banks actually lend each other money to ensure they meet the minimum balance. It's a bit hard to imagine these multibillion-dollar financial institutions needing to borrow money to tide them over for a bit, but it happens every single night at the Federal Reserve. It's also a nice deal for those with balances above the reserve balance requirement to earn a bit of money with cash that would normally just be sitting there.
The Federal Reserve
The exact interest rate the banks will charge each other is a matter of negotiation between them, but the Federal Open Market Committee (FOMC) (the arm of the Federal Reserve that sets monetary policy) meets eight times a year to set a target rate. They evaluate a multitude of economic indicators including unemployment, inflation, and consumer confidence to decide the best rate to keep the country in business. The weighted average of all interest rates across these interbank loans is the effective federal funds rate.
This rate has a huge impact on the economy overall as well as your personal finances. The federal funds rate is essentially the cheapest money available to a bank and that feeds into all of the other loans they make. Banks will add a slight upcharge to the rate set by the Fed to determine what is the lowest interest that they will announce for their most creditworthy customers, also known as the prime rate. If you have a variable interest rate loan (very common with credit cards and some student loans), it's likely that the interest rate you pay is a set percentage on top of that prime rate that your lender is paying. That's why in times of low interest rates (it was set at 0% during the Great Recession), a lot of borrowers should go for fixed interest rate loans that won't increase. However, if the federal funds rate was relatively high (it went up to 20% in the early 1980's), a variable interest rate loan may be a better decision as you would be charged less interest should the rate drop without the need to refinance.
The federal funds rate also has a major impact on your investment portfolio. The stock market reacts very strongly to any changes in interest rates from the Federal Reserve, as a lower rate makes it cheaper for companies to borrow and reinvest while a higher rate may restrict capital and slow short-term growth. If you have a significant portion of your investments in equities, a small change in the federal funds rate can have a large impact on your net worth.
Whether you're leaving a job involuntarily, departing for something new, or just want to prepare for the unknown, it is smart to understand all your options regarding your 401k.
Frugal gifting often gets a bad reputation. However, this shopping method does not make you cheap — it makes you practical. Frugal gifts often avoid waste and overspending and can be just as meaningful (if not more so) as any other present.
With the National Retail Federation predicting each consumer this holiday season to spend upwards of $1,000 on holiday gifts amidst an economic recession —this year might be the perfect time to reconsider your spending budget. We've formulated the ultimate list of frugal gift-giving ideas to get you started.