Seven types of exercise to improve productivity for busy professionals
In my work as a neuroeducator, I come across stories about our miraculous mind that fire my curiosity. Every week, I share my thoughts about how to work smart to amplify your organic potential, develop a growth mindset, and foster your brain health. I hope you enjoy them! (scroll down to read more)
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Regular exercise can boost mood, reduce stress, and improve cognitive function, but who has time?
This, my friends, is a massive error in perspective.
We know that sitting behind a desk all day negatively impacts our mental clarity and overall well-being. It is mentally exhausting,which makes it harder to concentrate, make decisions, and think clearly.
So really, we can’t afford NOT to.
Improving productivity for busy professionals involves a holistic approach that includes not only exercise but also factors like nutrition, sleep, and stress management. However, in terms of exercise, there are several types that can be particularly beneficial:
Aerobic Exercise
Aerobic exercises such as brisk walking, jogging, swimming, or cycling can help improve cardiovascular health and increase overall energy levels. This can lead to better cognitive function and focus, which can boost productivity.
Strength Training
Building and maintaining muscle mass is crucial as you age. Strength training exercises, using free weights, resistance bands, or bodyweight exercises, can improve posture, bone density, and overall physical health. A stronger body can lead to improved stamina and reduced fatigue during the workday. I like to keep a set of weights on the floor next to my desk for quick breaks. I use them to do several sets of upper body moves to get my blood pumping and get my posture back in order from the computer slump.
Yoga and Stretching
Yoga and stretching routines can help alleviate stiffness and improve flexibility, which is especially important if you spend long hours sitting at a desk. Improved flexibility can reduce the risk of injury and increase comfort during work. Just spending five minutes in the morning has alleviated aches from back strain.
Mindfulness and Meditation
While not a traditional form of exercise, mindfulness practices like meditation can improve focus, reduce stress, and enhance cognitive abilities. These practices can help busy professionals manage their workload more effectively.
High-Intensity Interval Training (HIIT)
HIIT workouts are efficient and time-effective, making them ideal for busy professionals. These short bursts of intense exercise followed by brief rest periods can improve cardiovascular health, burn calories, and boost metabolism. Doing squats as soon as I wake up is a turbo booster for my energy levels.
Group Classes
Joining exercise classes or group activities can be motivating and help you stay consistent with your fitness routine. Classes like spinning, dance, or group fitness can be both physically and socially rewarding. My favorites are Reb3l Groove, Zumba, pilates, and Barre Fitness.
Outdoor Activities
If possible, consider incorporating outdoor activities like hiking, gardening, or playing sports into your routine. Spending time in nature and getting fresh air can have a positive impact on your mental well-being and productivity. Stepping into the sunshine and taking a deep breath is so clarifying.
It's essential to tailor your exercise routine to your individual preferences and fitness level. Start with tiny steps that take little time and don’t crush your motivation. Simply opting for the stairs or the parking spot at the back of the lot can bring a flush to your cheeks and build your endurance slowly.
I have designed an express routine that can take 5-15 minutes in the morning that primes my mental clarity while hitting a good number of the items and exercises that keep my body fit. I schedule more lengthy workouts 2-3 times per week with time boxing, but this knocks the rust off my mind and body first thing in the morning. I call it my morning “TASC” which is an acronym for Tone, Align, Stretch, and Core. My adventures in life have included a few back and neck injuries, so I learned the value of consistent maintenance years ago. It has really benefited my overall cognitive health too! I will share the TASC routine in an upcoming blog if you want to adopt it, so stay tuned.
The key is finding a sustainable exercise routine that fits your busy schedule and helps you maintain physical and mental well-being. The net result is a boost in your mental efficiency. Start with one simple exercise and you will be shocked at the results in a week. Looking back, you will wonder why you didn’t do this sooner!
“No great thing is created suddenly” - Epictetus
To hear more about how to optimize your most important business asset, I invite you to attend my workshop in Denver at the Biz + Life Con Summit on October 20, 2023. Experience two days of incredible content delivered by powerful and wise women in business. “In its sixth year, the fall event provides peer-to-peer experiential learning, connecting, and a helluva lot of fun!”