As we strive to meet deadlines, achieve goals and innovate, one simple but effective strategy is often overlooked: Exercise. Exercise, often celebrated for its physical benefits, serves as a potent elixir for the mind.
From enhancing productivity and creativity to bolstering memory and learning capabilities, the positive ripples of regular physical activity have far reaching effects on our mental agility, our work performance, and our overall well-being.
Exercise improves the stress threshold
In today’s high-pressure world, effectively managing stress is critical to sustained productivity. It may seem counterintuitive to stress your body to make it less stressed, but that’s exactly what happens when you exercise: all the systems involved in the body’s stress response/fight or flight response are activated, and the body’s various systems, controlled by the sympathetic nervous system and the central nervous system, practice communicating with each other.
This prepares your body to better handle the stress response when it actually occurs, and makes you more resilient to future stress, which means it takes a lot more to “stress you out”
Exercise boosts creativity and problem solving
Creativity is the foundation of innovation and a critical component for any business that wants to stay on top. A Stanford College study showed that just twenty minutes of walking can increase creativity by up to 60 percent.
The rhythmic movement of our limbs can stimulate neural connections and promote divergent thinking, the ability to come up with multiple possible solutions to a problem. The next time you’re facing a creative block, a simple walk could be the catalyst you need.
According to research conducted at Stanford College, a mere twenty minutes of walking can boost creativity by as much as 60%
Exercise improves learning and memory
Learning new skills or absorbing large amounts of information is a routine part of many jobs. Exercise plays a critical role in this process.
As Harvard psychiatrist, Dr. John Ratey points out in his book, “Spark: The Revolutionary New Science of Exercise and the Brain,” exercise releases a protein called BDNF (Brain-Derived Neurotrophic Factor), which he calls “Miracle-Gro for the brain.”
This protein contributes to the growth of neural connections, enabling faster learning and better memory. Exercise optimises your attention and motivation, prepares the brain for learning, and helps create new brain cells, especially in the hippocampus, our learning and memory centre, so we can retain what we learn.
Exercise alleviates symptoms of depression and anxiety
With a growing number of adults grappling with mental health challenges, exercise becomes a vital tool in fostering mental resilience, enhancing mood stability, and promoting overall psychological well-being.
Exercise acts as a powerful antidepressant by releasing endorphins – the body’s “feel-good” chemical creating feelings of happiness and euphoria. It also stimulates the release of dopamine, norepinephrine and serotonin mood, motivation, and feelings of well-being.
The Big Picture: Exercise’s Impact on Health, Well-Being and Performance
The connection between physical health, mental well-being and performance at work cannot be overstated. A sedentary lifestyle, common in desk jobs, has been linked to numerous health risks such as obesity, heart disease and diabetes.
These diseases can lead to frequent absenteeism and reduced work performance. Physical activity in everyday life not only mitigates these risks, but also improves cognitive function, leading to better decision-making, sharper focus and higher productivity.
Incorporate exercise into everyday work
Given the clear benefits, integrating exercise into the workday can be a game changer for organisations. Simple strategies include:
– Providing longer lunch breaks for employees so they can exercise during their lunch break.
– Set up walking meetings.
– Setting up standing desks or treadmill workstations.
– Organise team sports or group workouts.
– Encourage the use of stairs instead of elevators.
According to Dr. Ratey, If you want to optimise productivity, exercise for 45-60 minutes six days a week (about 250-300 minutes a week).
- On 4 of the 6 days, aim for a longer workout at 60-75 percent of your maximum heart rate (moderate intensity)
- On the remaining 2 days, you can do a shorter workout ( 75 percent+ of your maximum heart rate, high intensity).
Find something you enjoy, whether it’s running, HIIT, swimming, tennis, or a combination, and do it every day, because the best workout is the one you come back to every day!
The research is conclusive, exercise isn’t just about physical health; it’s a holistic tool that can improve every aspect of your personal and professional life. From better stress management and creativity to better learning and memory, the benefits are undeniable. As Dr. John Ratey aptly puts it, “Exercise is the single most powerful tool you have to optimise your brain function.” Embracing this insight and making movement an integral part of our daily work routine can be the key to a more productive and creative work environment.
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