Chicago (The Loop)
Chicago (West Loop)
Chicago (Wacker)
Houston (Theater District)
Houston (Scanlan Building)
Dallas (Katy Building)
Charlotte (Uptown)
Jacksonville (Groover-Stewart Building)
Seattle (Pioneer Building)
Alexandria (Old Town)
Indianapolis (Circle Tower)
Pittsburgh (Golden Triangle)
San Diego (Gaslamp)
Denver (16th Street)
Chicago (River North)
Kansas City (Kessler Building)
Richmond (Shockoe Slip)
Nashville (5th Avenue)
Minneapolis (Lasalle Building)
Boulder (15th and Canyon)
Cincinnati (Hooper Building)
Savannah (Johnson Square)
Phoenix (Midtown)
Chicago (Superior)
Minneapolis (TriTech Center)
Madison (The Capitol)
Orlando (Angebilt Building)
Denver (Trinity Place)
Milwaukee (Cathedral Square)
San Jose (North First)
Washington, D.C. (Dupont Circle)
Phoenix (Heard Building)
Norfolk (City Center)
Miami (Biscayne)
Columbia (Main Street)
St. Petersburg (4th Street DTSP)
Austin (North Austin)
Houston (Upper Kirby/Greenway)
Albany (State Street)
America Chicago
America Adak
America Anchorage
America Anguilla
America Antigua
America Araguaina
America Argentina - Buenos Aires
America Argentina - Catamarca
America Argentina - Cordoba
America Argentina - Jujuy
America Argentina - La Rioja
America Argentina - Mendoza
America Argentina - Rio Gallegos
America Argentina - Salta
America Argentina - San Juan
America Argentina - San Luis
America Argentina - Tucuman
America Argentina - Ushuaia
America Aruba
America Asuncion
America Atikokan
America Bahia
America Bahia Banderas
America Barbados
America Belem
America Belize
America Blanc-Sablon
America Boa Vista
America Bogota
America Boise
America Cambridge Bay
America Campo Grande
America Cancun
America Caracas
America Cayenne
America Cayman
America Chicago
America Chihuahua
America Costa Rica
America Creston
America Cuiaba
America Curacao
America Danmarkshavn
America Dawson
America Dawson Creek
America Denver
America Detroit
America Dominica
America Edmonton
America Eirunepe
America El Salvador
America Fortaleza
America Fort Nelson
America Glace Bay
America Goose Bay
America Grand Turk
America Grenada
America Guadeloupe
America Guatemala
America Guayaquil
America Guyana
America Halifax
America Havana
America Hermosillo
America Indiana - Indianapolis
America Indiana - Knox
America Indiana - Marengo
America Indiana - Petersburg
America Indiana - Tell City
America Indiana - Vevay
America Indiana - Vincennes
America Indiana - Winamac
America Inuvik
America Iqaluit
America Jamaica
America Juneau
America Kentucky - Louisville
America Kentucky - Monticello
America Kralendijk
America La Paz
America Lima
America Los Angeles
America Lower Princes
America Maceio
America Managua
America Manaus
America Marigot
America Martinique
America Matamoros
America Mazatlan
America Menominee
America Merida
America Metlakatla
America Mexico City
America Miquelon
America Moncton
America Monterrey
America Montevideo
America Montserrat
America Nassau
America New York
America Nipigon
America Nome
America Noronha
America North Dakota - Beulah
America North Dakota - Center
America North Dakota - New Salem
America Nuuk
America Ojinaga
America Panama
America Pangnirtung
America Paramaribo
America Phoenix
America Port-au-Prince
America Port of Spain
America Porto Velho
America Puerto Rico
America Punta Arenas
America Rainy River
America Rankin Inlet
America Recife
America Regina
America Resolute
America Rio Branco
America Santarem
America Santiago
America Santo Domingo
America Sao Paulo
America Scoresbysund
America Sitka
America St Barthelemy
America St Johns
America St Kitts
America St Lucia
America St Thomas
America St Vincent
America Swift Current
America Tegucigalpa
America Thule
America Thunder Bay
America Tijuana
America Toronto
America Tortola
America Vancouver
America Whitehorse
America Winnipeg
America Yakutat
America Yellowknife
Hawaii-Aleutian Standard Time (HAST)
Hawaii-Aleutian with Daylight Savings Time (HADT)
Alaska Standard Time (AKST)
Alaska with Daylight Savings Time (AKDT)
Pacific Standard Time (PST)
Pacific with Daylight Savings Time (PDT)
Mountain Standard Time (MST)
Mountain with Daylight Savings Time (MDT)
Central Standard Time (CST)
Central with Daylight Savings Time (CDT)
Eastern Standard Time (EST)
Eastern with Daylight Savings Time (EDT)
Atlantic Standard Time (AST)
Atlantic with Daylight Savings Time (ADT)

When it comes to staying healthy and active, a long-term exercise plan is an invaluable asset. It will help you stay confident, and aid in maintaining mental focus and clarity. Working out before work each day—even before breakfast—has some surprising, well-documented benefits. You’ll be more energized throughout the day, which will help to defeat the performance-killing 3pm crash. You will also have an easier time concentrating, focusing on the task at hand, and approaching individual tasks with an optimal clarity of perception.


Best Exercises for a Workout Before Work

Start out with some healthy pre-workout stretching to prepare your musculoskeletal and cardiovascular systems. A car’s engine parts will wear out if you push your vehicle from zero to sixty in as few seconds as possible every time you get in; your body is the same way. A pre-workout stretch helps to gradually escalate your activity level, preparing your body for the physical challenges associated with working out.

One of the best exercises you can do before work is a brisk, steady walk. Jogging and power walking aren’t necessary, but neither is this a casual stroll around the block. Keeping up a brisk pace for ten to twenty minutes, each day before work will knock out one- to two-thirds of a two-and-a-half-hour weekly workout plan. Of course, there’s no harm in going beyond that timeframe; it’s just a good minimum for personal maintenance.

Another good pre-work workout involves compound exercises. These are exercises which involve the use of multiple muscle groups at once. Deadlifts and squats are both good examples of compound exercises, as is the bench press, and the leg press. Between them, the two presses cover most of your needs for upper and lower body.

If you don’t happen to have a weight room handy, and a trip to the gym won’t fit into your morning routine, there are bodyweight exercises you can do which perfectly fit the bill as compound movements. Bodyweight exercises don’t rely on anything other than what you normally carry around with you—whether you’re happy with it, or you’d like to be carrying a little bit less. Compound bodyweight exercise may require a little bit of creativity, but what it doesn’t require is a trip to the gym.


Helpful Habits to Accompany a Workout

Always get plenty of sleep the night before you’re going to work out. This is an advisable practice in any case; getting plenty of sleep is in itself essential to staying focused while at work. A good night’s sleep will help energize your body; you’ll be better prepared for the strain of the workout itself, and the healing and recovery process will begin much more quickly at the cellular level. For more information about some of the recently discovered correlating benefits between sleeping and working out, see what the National Sleep Foundation has to say on the subject.

Start monitoring your time; keep track of how much time you actually spend on a given pursuit. A few extra minutes spent working out each day can boost the two and one-half hours you’re looking to achieve each week up to three and a half hours, easily. If you wind up needing a little extra time each day, you’ll know where you can find it. Some people keep track of their time in a notebook, with starting and stopping times for each activity. Others use sticky notes, spreadsheets, or a dedicated app like TrackTime.


Looking for More?

There are oodles (and scads) of material available online on the subject of working out for both physical and mental energy, as well as what you need to do to maintain healthy workout habits. Check out these tips for a healthy, regular workout routine which can fit into virtually any part of your day, and this list of ideas for getting more out of your workout through encouraging healthy habits.