Many people spend hours sitting at desks for work purposes. They are less likely to walk or move during office hours. As a result, they feel exhausted due to their stressful work routines. It not only affects their mental health but also their physical health. So, what can you do to avoid this situation? You can’t quit your job or work at this moment; instead, you need to find a practical solution.
Exercise is the fuel for your body and mind. During exercise, endorphins and serotonin are released. These hormones act as natural pain relievers and mood lifters. In this blog, we will discuss how exercise can help you improve your physical health, mood, and job performance.
1. Boosts Energy
Exercise helps you to stay active and vigilant throughout the day. Cardio exercises lead to an increased heart rate, which results in increased blood and oxygen supply. So, our muscles and brain function properly and make us feel energetic.
Some people get easily tired and sleepy even during important meetings and events. But those who do exercise even for 20 minutes in the morning stay more active and alert throughout the day. They feel refreshed and energetic to deal with daily chores. Whenever you feel tired or burnt out, walk around and relax for a bit. You’ll be more energetic and focused.
2. Helps You Focus Better
Physical exercises enhance brain performance. When we exercise, norepinephrine and dopamine are released, which helps improve attention, memory, and alertness. It boosts your mood and helps you perform your work tasks efficiently. Daily exercise will keep you focused so that you can manage your assignments and to-do lists on time. Just 10 minutes of daily walking or stretching is enough to keep you focused throughout the day.
According to the American Sports and Fitness Association, aerobic exercises help to keep you productive and focused. Yoga and meditation are also useful for concentration and mindful decision-making. So, don’t try to go hard on yourself when you exercise for the first time. Try warm-up exercises first to avoid cramps and muscle injury, then increase the number of repetitions steadily.
3. Helps to Reduce Stress
Working hours sometimes become overwhelming for people. Deadlines and EOD meetings produce unnecessary stress at work, which leads to headaches. Stress and anxiety are serious mental health problems. It affects not only your mind but also your appetite and overall functioning.
Exercise is an effective solution to manage these stress-related symptoms. Our body releases many hormones, including endorphins, serotonin, and dopamine. These stress-reducing chemicals help us to stay happy and relaxed during stressful working routines.
Regular exercise leads to decreased anxiety and depressive symptoms among people. Taking brief breaks for stretching, walking, and controlled breathing is beneficial for work days that bring excessive stress. It enables you to handle work-related tasks creatively.
4. Promotes Better Sleep
Sleep is crucial to maintain job performance. The human brain needs sufficient rest to operate at its best. People who work continuously without sleeping are more prone to anxiety and depression. Charlene Gamaldo says that they have evidence of how exercise helps you to fall asleep quickly.
Rest and repair times are important both for mental and physical health. We tend to sleep faster and more deeply after exercise, thus providing enough time for our brain to heal. You are more likely to think quickly and make smart choices at work when you wake up. Avoid exercise right before going to bed because you’ll be more likely to fall asleep. Do exercise 3 hours before bed to stay relaxed.
5. Builds Confidence
Physical exercise produces physical and psychological changes that transform the way you view yourself. Your posture develops better, you speak clearly and trust yourself more than before. So, exercise helps you to build confidence during work-related sessions including meetings, presentations, and client calls.
Confident people accept new challenges and find opportunities in them. They welcome new opportunities to expand their knowledge base and enhance their abilities. Such people own problem-solving and decision-making skills which helps them to work effectively. Daily exercise enables people to build leadership and teamwork skills.
6. Encourages Better Discipline
Exercise helps people to stay disciplined. When you go to the office and the gym, you have to manage both things efficiently. People who practice exercise regularly are more disciplined than others. They meet work-related deadlines, which helps them to excel in their field.
If you want a change in your work routine, then try exercising even 3 days a week. It will help you build strong habits and work discipline.
Exercise to Improve Your Daily Routine
Every person has a different lifestyle and eating habits. When you aim to start exercising, begin with small steps. Don’t go too hard on yourself, as it will lead to muscle injury. Increase the number of repetitions with time according to your body’s needs. According to experts, we have to practice exercise for at least 150 minutes each week.
If you are too busy to exercise, then here are the best ways to add it to your daily routine:
- Prefer stairs or a ramp instead of an elevator
- Walk or exercise 20 minutes before breakfast
- Don’t ride a bike for a walk-in distance
Final Thoughts
Exercise isn’t only for losing or gaining weight rather, it is an activity to keep you alert, happy, or focused. During exercise, our body goes through multiple physical or hormonal changes. These hormones improve our learning capabilities. Employees who exercise regularly maintain discipline and perform their tasks on time. Due to their increased confidence, they can handle all the clients effectively. So, practice regular exercise to stay creative and relaxed at work.
At SONO50, we understand the importance of exercise along with work. Therefore, we have incorporated a high-end gym at our facility, so that the employees can balance their physical and mental health along with work. At our facility, tenants have access to a newly renovated fitness center. It has treadmills, free weights, resistance equipment, and a full suite of cardio equipment.
Moreover, we have locker rooms and shower facilities with rainfall-style showerheads, European-style fixtures, and a private dressing area. Various other amenities make SONO50 stand out from the rest. We take pride in delivering workspaces where your employees can have access to the state-of-the-art gym and lounges. Contact us today to book your co-working space or an independent office space!
