In the UK, the NHS guidelines for aerobic exercise are 150 minutes per week of moderate activity or 75 minutes per week of vigorous activity. Around 70% of men and 59% of women meet these guidelines. For muscle strengthening, guidelines suggest 2 days a week of activity to increase bone strength and muscular fitness. Only 36% of men and 29% of women meet these guidelines. It can be difficult to incorporate fitness into busy daily lives and cultivate an active lifestyle. Taking small steps can go a long way. In this article we explore exercise as a tool for better work performance.
How our brains and bodies function directly impacts how we work, exercise can be a great tool for promoting function. Whether it’s taking a walk, going to the gym, attending a fitness class or swimming in the sea, exercise has some undoubtedly impressive benefits on the brain and the body.
The Brain:
How our brains function is foundational to how we operate. Keeping up with fitness has many beneficial effects on brain function. Exercise helps blood flow to the brain and encourages the release of brain chemicals that facilitate attention, memory and mood. It plays a role in the production of proteins that help build cognitive function and reduce inflammation. What’s more, the regulatory effects of exercise aid stress reduction, helping us to persevere healthily in times of pressure.
The Body:
Improved heart health, energy levels, lung function, long term weight management as well as reduced risk of chronic disease and improved mental health are just some of the positive benefits exercise can have on the body. For muscle strengthening, there are additional benefits such as increased strength and enhanced metabolism. What’s more, when it comes to longevity, strength training helps us as we age. Over time our bones lose their density and muscle strengthening can help to mitigate some of these effects of ageing, helping our bodies stay stronger for longer.
How can exercise help the way we work?
Buffer for Health:
By improving lung capacity, cardiovascular function and weight management, exercise helps us to optimise our physical health. This gives us a layer of protection against negative health consequences. With healthy bodies we can work without the effects of negative health and avoid taking days off sick or losing our productivity to feelings of pain or brain fog.
Brain Function:
With increased blood flow, oxygen delivery and the release and regulation of brain chemistry, exercise helps us stay on top of work. The benefits can lead to better focus, emotional regulation and overall cognitive function. Empowering clarity, decision making, problem solving, creativity and idea generation. Task initiation and completion are cognitively taxing, and exercise helps our brains cultivate power to meet these needs. Beyond its immediate cognitive benefits, regular exercise supports brain plasticity and continuous learning. It creates a physical environment conducive to acquiring new skills and adapting to changing work demands.
Support for Mental Health:
Physical and mental wellbeing are intertwined. Exercise not only supports mental health but can also help mitigate the impact of mental health issues like anxiety and depression. Engaging in fitness activities triggers internal mechanisms that effectively reduce stress and enhance mood. Whether it’s through intense gym sessions or peaceful nature walks, fitness contributes significantly to mental health. Research has even demonstrated that incorporating movement while contemplating a problem can make the challenge seem less overwhelming, providing more mental space and clarity in the thought process. Moreover, exercise requires internal resilience. Participating in fitness routines challenges our physical limits, leading to a sense of accomplishment as we surpass these boundaries. This commitment reflects our ability to confront challenges and contributes to the development of mental resilience.
Optimised Sleep:
Sleep envelopes our daily routine and profoundly influences how we feel and function at work. Exercise, with its impact on mental health and stress regulation as well as the physiological changes, contributes significantly to overall sleep quality. A great day at work often starts with a restful night’s sleep and enhancing physical fitness can be a great way to ensure some better quality rest.
Exercise is a secret weapon when it comes to cultivating feelings of wellness. Finding ways to incorporate it into our daily lives in any capacity can help us to feel better, stronger and more capable at work. Adopting exercise equips us with the tools needed for optimal thinking, emotional wellbeing, effective action, and peak performance at work. As we prioritise our physical health, we pave the way for productivity. Whether it’s taking the stairs instead of the elevator, or spending time in the gym, any step towards an active lifestyle can go a long way in how we feel.
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