Moving your body regularly is not only healthy for your physical body but it also helps you perform better at work. Don't believe me? Let's look at a couple of studies:
Briston University studied 200 employees at three organizations. The employees evaluated themselves on a day with exercise and a day without. On workout days, the participants scores were 21% higher for concentration on work, 22% higher for finishing their work on time, 25% higher for working without unscheduled breaks, and 41% higher for feeling motivated at work.
A study of 683 workers was performed by the Center for Health Promotion and the results showed higher levels of physical activity positively impact work performance in terms of quality of work and overall work performance.
In Sweden a study of dentist offices, showed that if workplace hours were reduced by 2.5 hours and those hours were used for physical activity, worker productivity either stayed the same or increased. This means that employers can benefit by promoting a routine of workplace exercise.
Not only is productivity improved with regular exercise but employees benefit in other ways.
Here are the 7 things about fitness your boss wants you to know.
1) You can use your sick days for fun! Regular exercise means you won't have as many colds and illnesses. Exercise results in heating up the body, helping to kill pathogens. Now that you are avoiding getting sick, those sick days can be used for having some fun!
2) You'll be happier! A benefit of regular exercise is that you will be happier. Exercise increases your endorphins, making you happier. Let's face it, working around positive people is so much nicer. When people ask you what your secret is, tell them its the exercise.
3) Work will no longer stress you out. Exercise reduces stress levels making it easier to deal with everything that happens at work. When stress is reduced, you'll not only perform better but you will be more satisfied with your work.
4) You won't feel tired all the time. Energy is a side-effect of regular exercise. When your heart rate is increased, it helps you overcome fatigue and increase your energy. Who doesn't want more energy?
5) You will remember and learn more easily. Increasing your heart rate results in sending more blood and oxygen to the brain. This helps keep your brain healthy and stimulated. When your brain is healthy, you will recall conversations from meetings and be able to learn more quickly. Not only is this great for your boss, but it is great for you when it is performance review time!
6) You'll be more confident. Who doesn't want to walk into an office and be more confident? Exercising shows you how strong your body and mind can be. It only takes 1 month for you to notice a difference in your body from exercising. This helps your mental outlook and boosts your confidence. Now, how about talking to your boss about that raise?
7) You will live longer. Which means you can explore multiple careers, give back to your community and a healthy retirement. Not only will you live longer, but you will be healthier in your retirement years.
I know the biggest reason it is so hard to exercise regularly is time. I hear it from my friends, family and colleagues. No one has enough time to workout. Unfortunately, this is one of the things we must make time for. It can be hard but if you commit to make the time, you will feel so much better and will achieve the 7 benefits above.
Here is what I do to stay on track:
Schedule it. I write it down on my calendar. Whatever the activity is that I plan to do that day - elliptical, running, weights, yoga - whatever it is. It doesn't mean I don't change my mind when I wake up. Instead of running, I may weight-lift. I don't get down on myself if I don't do exactly what I planned to do. I simply listen to my body and do what feels good. Any movement for 30 minutes a day, is better than no movement.
Find something fun to do. If you really like riding your bike, then do that! Go for a long bike ride and enjoy the benefits of regular exercise. If you like to walk, then go for a walk. You can even do interval walking where you add a minute of jogging during your walk. If you aren't sure what you like, try new things. Most exercise classes have a free session for you to try it. Try a bunch of different exercise classes and see what you like the best.
Tell your friends, families and colleagues what you are doing. When you tell others about your goals, it helps to hold you accountable. You may even find someone who wants to exercise with you. It is always great to have an exercise buddy. Especially if you aren't confident that you will do it regularly.
Take it slowly. Don't try to exercise 5 days a week immediately, especially if you haven't been exercising in a while. Ease into a routine. Start with 2 days a week for 2-3 weeks. After a couple of weeks, add a 3rd day. Then see how you are feeling after several more weeks. When you start slowly, you will be more likely to stick to the routine. It only takes 21 days to create a habit.
I hope you found this post on exercising regularly helpful. Once you've been doing it for a period of time, it will simply become part of your routine. In fact, when after you've been doing it awhile and you don't get to do it, you will feel the difference.
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