On a day off, you can go for a hike, clean the whole house, or mow the lawn. But on days you need to work, it can be harder to get that physical activity in, unless you have some habits that ensure you do. This is especially true if you have a desk job or find yourself sitting most of your day. Let’s talk about why physical activity is so important for productivity and how you can easily add it to your workday.
Why Exercise Helps With Productivity
I know you probably already know that exercise is good for you. We all hear about the benefits of physical activity on an almost daily basis, which is a good thing. The more we hear it, the more likely we are to incorporate physical activity into our lives.
Let’s remind ourselves again of how important it is by watching the following video.
In this short video, Dr. Mike Evans explains why exercise is so important to productivity.
5 Ways To Add Physical Activity To Your Work Days
1. Add Physical Activity To Your Commute
Think of a way to add some physical activity to your commute and you will be starting and ending your day off right.
- If you drive to work, park farther away than normal and walk a few extra minutes.
- If you take a bus, walk to the second closest bus stop before work and get off one bus stop early after work.
- If you can ride a bike to work, do it. (That’s good for the environment too.)
- If you work from home, take a walk before you begin your workday.
2. Get Active During Your Scheduled Breaks
Use your lunch or other break times to walk. If you can’t eat during your workday, then take a few minutes to eat on your break, and then devote the rest of your time to walking.
You may think that sitting around will help you recharge, but a walk will do much more for your brain and body than sitting around.
If you work from home or run your own business and don’t have scheduled breaks, schedule some in. Be your own boss and tell yourself when your break times are, and then be the employee that follows those breaks religiously and uses them for physical activity.
3. Get A Burst Of Exercise After The Bathroom
If you get into the habit of doing jumping jacks or running on the spot after every bathroom break, you are going to add some physical exercise into your day easily.
Jumping jacks are ideal because they get your heart pumping and they work on the core, calves, hip and shoulder abductors and adductors.
If you can’t do jumping jacks or run on the spot, then dance. Dance in the bathroom when no one is around and get your heart pumping a little. It may feel a little weird, but it will be doing your body good and will likely improve your mood too because dancing feels good.
4. Take The Stairs
You’ve heard it before, but do you do it? Make it a habit to take the stairs whenever stairs are available.
5. Wear Your Fitness Tracker
One of the best ways to motivate yourself to get more active at work is to get a fitness tracker, set goals, and then wear it wherever you go.
For instance, if you set a goal of walking 10,000 steps a day, that’s going to motivate you to get up from your desk and walk around whenever you can. You will find yourself making excuses to take something to someone or get up and walk around for a few minutes.
A lot of physical trackers encourage you to get active with hourly alerts, group challenges, and personal challenges. Get a Fitbit, or something like it, and make adding in physical activity a fun thing to do.