Working Out AT Work
I came across some interesting research the other day about exercise and work. Now that the weather is getting nicer (at least in the Northern Hemisphere), you might be thinking about taking a quick walk on your lunch break to get the most enjoyment from your day. (If you’re not thinking about that, see if you can!) As it turns out, exercise is not only good for you but also your work. You can read the entire (very short – maybe a 3-minute read) article from the link at the bottom of this post, but the gist of what it says is this:
Working out after work gets you mentally ready for the next day. People who worked out at the end of their day returned to work rejuvenated. (This seems to be a well-known fact in the research of work. The article didn’t mention morning exercise, but I imagine the same holds true – that the effectiveness of the timing is more a question of whether you’re a morning person or not and how it fits into your daily schedule.)
However, as the article points out, some of us like to exercise during the workday, perhaps making use of our lunch hour to squeeze in some cardio or a bit of strength training. So, how does that compare? Is it worth hurrying through your meal or getting a bit sweaty before coming back to the desk? Or should you just take the time to relax and get away from it all? Well, as with most things, it depends.
Light physical activity before the end of the day “was related to increased self-efficacy – or the belief that one can be successful.” Moving around just makes you feel better. Light exercise (not breathing hard or breaking a sweat) was also related to an increased ability (or perhaps willingness…) to focus while working. In general, gentle activity during the day is good for you – and for your work.
(This isn’t really surprising. We know it’s true also from research on children and the importance of recess and movement during their school day. Recess leads to improved academic scores, probably through these same mechanisms – enhanced ability to focus, increased willingness to put in effort, and adequate time for the brain to process what has been experienced so far that day.)
When it comes to harder exercises or pushing yourself more, whether to work out during the day – and how hard – depends on your motivation for exercise.
If you enjoy working out (are internally motivated), you will benefit most from vigorous physical activity (breathing heavily and/or sweating). You will need a shower before you head back to your colleagues (and they will appreciate your efforts!).
If you don’t really like to exercise, that is, you are more externally motivated to exercise or only do so out of necessity, you will benefit most from moderate physical activity (light cardio – a brisk walk, climbing stairs, or light strength training).
“Interestingly, employees who were internally motivated to exercise experienced a… decrease in self-efficacy following moderate intensity workouts. These individuals may need more challenging workouts to receive the benefits of exercising during the workday.” So be sure to push yourself to the right level for you.
If you are an employer or want to advocate for your team members, you might be wondering, “What can I do for my people to support their efforts at staying healthy?” Some options include: ensure there is time during the day for employees to get up and move around, provide a space for light physical activity and/or for changing (or even showering), offer access to a gym in-office or nearby, or host/sponsor activities like step count challenges.
What do you already do for your people to encourage a healthy lifestyle?
What else could do you? (Be sure to ask them what they’d like!)
http://www.ioatwork.com/how-exercising-at-work-affects-employee-focus/
https://www.cdc.gov/healthyschools/physicalactivity/recess.htm