Do you often find yourself sat at your desk, struggling to keep your eyes open while desperately searching for that motivation you know you’re capable of?
Well guess what: exercise can help with that. And getting in some morning or afternoon exercise can yield myriad benefits not just for your overall health and wellbeing, but for your at-work productivity too.
We asked corrective exercise specialist Adrian Stokes to explain how a quick workout could boost your productivity during the work day.
1. It helps the brain and body cope with stressful situations
Feeling worn down by a high-pressure job? A morning workout may be best, according to Adrian: “Timing and the type of exercise you do are important, as exercise is a stress on the body and can release cortisol which is a stress hormone. However, our natural levels of cortisol are higher in the morning, so harder workouts are better done earlier in the day to fit with our body’s natural cycle. In the evening, sticking to a gentler exercise such as yin or flow yoga will help calm your body and help you sleep.”
2. Our quality of sleep improves
Exercise tires our bodies and eases our minds, helping us sleep more soundly. But Adrian warns that working out too hard may have the opposite effect: “Completing a tough weight training session or an intense cardio session may disrupt our natural cortisol patterns, making us too alert to sleep well. Choosing a calmer workout will still work our bodies, improving strength and mobility, whilst also helping prepare us for sleep.”
3. Exercise improves focus
When you exercise, you increase the flow of blood and CSF (cerebral spinal fluid, which acts like a blood supply to the nervous system) and in turn improve your focus, allowing you to tackle the next big project to the best of your ability. “As well as the short-term benefits, regular exercise and the increased flow of oxygenated blood to your brain helps to improve memory and coordination as you age,” says Adrian, “meaning your long-term productivity benefits as well.”
4. It helps to reduce depression and anxiety
When you feel good, you’re more likely to perform well at work. But don’t take our word for it: “When you exercise, your body releases Serotonin which is a neurotransmitter in the brain and also found in the gut which helps stimulate mood and reduce depression and anxiety,” says Adrian. “Serotonin has another benefit which is that its feel-good factor makes you want to go back and create that feeling again, it’s great for maintaining motivation.”
5. Your back will thank you
Even if you have a sedentary job, being physically fit reduces your risks of certain medical conditions which could affect your ability to do your job. “In fact, exercise is even more vital for sedentary workers,” says Adrian. A common complaint for office workers is back pain, often stemming from sitting for extended periods and poor posture. Correct exercise increases muscle strength and endurance and improves flexibility and posture which can help prevent and relieve back pain.
6. It reduces your sick days
“Regular exercise improves your immunity, so you are less at risk of colds and influenza, meaning you need to take fewer sick days from work. However, you need to make sure you aren’t overdoing it as too much stress on the body can actually reduce your immunity,” says Adrian. Just listen to your body and be sure to rest when your body needs it.
7. It’s a fast way to transform motivation levels
To improve productivity, shorter bursts of moderate exercise are more effective, as they boost your mood, relieve stress and increase your awareness without tiring you out completely. “If like a lot of working people, you struggle to find time to go to the gym or get out for a run or cycle, just doing 30 minutes of exercise will bring great improvements,” says Adrian. This can be as simple as a quick home workout of bodyweight exercises, a short jog or a brisk walk, which also improves your digestion and will help you feel less bloated post-lunch.
8. You’ll reduce your risk of health problems
Adrian stresses how important exercise is for those in sedentary jobs: “Our bodies are designed to move regularly and so sitting down all day can contribute to a number of health issues as well as making you feel lethargic as the day goes on.” Along with a dedicated workout, try moving more throughout the day. Take the stairs or go and talk to colleagues instead of calling or sending emails. These little changes will help keep you feeling fresher and more productive as well as adding more movement.