We all know that increased physical strength and concentration can make work easy. Exercise can keep you energized and focused throughout the day.
Exercise is a specific subset of physical activity (PA) considered to provide health benefits and capable of improving productivity. 2
WHAT ARE THE WAYS EXERCISE CAN IMPROVE PRODUCTIVITY?
Sickness presenteeism is the word used to define productivity losses at work caused by health problems. High-performance levels at work are associated with good body and mental fitness and less severe to hard exercise. But obesity and an inactive lifestyle are linked to absenteeism due to illness. 1
Here are some exercise benefits that lead to increased productivity;
- Increased alertness and brain function; One of the most significant ways exercise enhances productivity is by increasing blood circulation and oxygen flow to the brain. In turn, It boosts overall brain function, allowing you to process information more quickly and effectively. Hence, Improved focus and concentration
- Improved mood; Exercise releases endorphins, which are “feel-good” neurotransmitters that act as natural mood lifters.
- Increased energy; Exercise can also boost energy levels throughout the day. When you exercise, your body produces more mitochondria responsible for generating energy.
- Reduced stress levels; Your body releases cortisol in response to stress. Exercise reduces the cortisol level making it hard for stress to get to you. It also distracts you from your stressors. Exercise can improve overall mental health, including reducing the symptoms of depression and anxiety.
- Improved sleep habits; exercise can improve sleep habits by reducing anxiety and promoting relaxation.
- Reduced risk of developing chronic diseases; Exercise can help you maintain a good weight, strengthen the heart, and boost the immune function.
WHAT IS THE MOST EFFECTIVE WAY TO START EXERCISING?
The overall effectiveness of exercise depends on training intensity. The World Health Organization
guidelines guarantee exercise effectiveness.
According to the guidelines
● Adults aged 18–64 should exercise at least 150 minutes a week of average intensity (Not too
difficult) or 75 minutes of intense (Too hard) exercise.
● Exercise should last at least 10 min duration. You can do more for additional health benefits.
● Do muscle-strengthening activities such as push-ups, weight lifting, and squats twice or more
days a week.
These recommendations are the same as the American College of Sports Medicine guidelines. 2
Exercise increases energy levels, reduces stress and tiredness, and improves general wellness. You are
more productive and effective in all areas of life when you are lively and energetic.
Gram, B., Holtermann, A., Bültmann, U., Sjøgaard, G., & Søgaard, K. (2012). Does an exercise
intervention improving aerobic capacity among construction workers also improve
musculoskeletal pain, work ability, productivity, perceived physical exertion, and sick leave? A
randomized controlled trial. Journal of occupational and environmental medicine, 1520-1526.
Sjøgaard, G., Christensen, J. R., Justesen, J. B., Murray, M., Dalager, T., Fredslund, G. H., &
Søgaard, K. (2016). Exercise is more than medicine: The working age population’s well-being
and productivity. Journal of Sport and Health Science, 5(2), 159-165.