Fitness Book

We all know the power of distraction. One minute we’re focused on that spreadsheet, and the next minute we’re planning dinner. Distraction can pull you away from the things you need to accomplish, and just might make the difference between getting that promotion or not. So can waffling on important business or management decisions. And if you’re falling asleep at your keyboard at 3 o’clock, why would your boss want you running the team?

So what can you do to improve your performance? Exercise! Research proves it works – here’s how.

 

Focus and Decision-Making Skills

 

At the University of Illinois at Urbana-Champaign, researchers identified areas of the brain that changed by increasing aerobic fitness. The middle-frontal region of the brain is responsible for keeping the goals of an activity in focus. And the superior parietal regions integrate sensory information from various parts of the body, the manipulation of objects, and spatial attention.

 

These changes allowed researchers to predict improvements in performance on a decision-making task. Scientist Arthur F. Kramer said, "The brain circuits that underlie our ability to think – in this case to attend selectively to information in the environment – can change in a way that is conducive to better performance on tasks as a result of fitness.”

 

So what are you waiting for? It’s beyond a shadow of a doubt, if you want to sharpen your mind and function better, exercise. Not only will you perform better, you’ll feel great, and even look great. And who couldn’t use that extra boost in self-image?
But the question remains: when should you exercise – before, after, or during work? For how long, and at what intensity? Read on to find out.

Benefits of Exercising During the Workday

 

At Leeds Metropolitan University in the U.K., researchers have found that professionals who exercise during the day feel more productive, are better able to manage their stress, have more energy, and generally leave work in a better mood. So whatever your performance challenge is, exercising – rather than grumbling to your coworkers – may be the answer you’ve been looking for. 

 

The British researchers studied about 200 workers at a university, a computer company and a life insurance firm. Workers were asked to complete questionnaires about their job performance and mood on days when they exercised at work and days when they didn't.

 

Six out of 10 workers said their time management skills, mental performance and ability to meet deadlines improved on days when they exercised. The amount of the overall performance boost was about 15 percent! That could make the difference and land you that promotion.
So during your lunch, rather than slumping over that take-out at your desk and checking email between bites, do your career a favor: get out of the office and get active.

 

What kind of activity should I do?

 

In the University of Illinois study, participants gradually increased their aerobic activity until they were walking for 45 minutes, three times a week.

 

In the Leeds study, participants were free to choose whatever physical activity they preferred. Most of them spent 30-60 minutes at lunch doing whatever they fancied – yoga, aerobics, strength training, or playing a game of basketball.

 

So really, it is up to you to choose the activity that gets you going. Just do it regularly, at least three times per week. And make sure that - whether it’s walking, jogging, or playing a basketball game at the local court – you get your heart rate up to an aerobic level. 

 

So take charge of your career. Stop blaming others for their shortcomings and work on yours by getting yourself to the gym.