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Boost Your Professional Edge with Exercise

So often, when we think of professional improvement, things like earning a new degree, learning a new skill, taking a class, or attending networking events or workshops come to mind.  While these are all excellent choices, it’s easy to overlook our personal health and well-being as a way to gain a competitive edge in the workplace.  A healthy lifestyle routine of exercise can greatly improve energy, focus and mental sharpness on a daily basis.

 

The Brain Benefits

We all know that exercise helps with maintaining body weight, and improves muscle and heart strength.  But, did you also know that exercise actually improves your thinking skills?  There is direct scientific evidence.  In people who exercise regularly, studies have shown that the parts of the brain that control thinking and memory are greater in size than in people who don’t exercise.1  Exercise also contributes to the growth of new blood vessels in the brain, as well as new brain cells.

In fact, according to Dr. Scott McGinnis, neurology instructor at Harvard Medical School, “We know that exercise behaves like medicine to improve thinking skills.”  An improvement in thinking skills.  Imagine that!  The payout for exercise is a more efficient brain, thus upping your game and gaining a competitive edge.  This easily equates to higher productivity at work, as well as more room to think strategically or creatively.

Research at Harvard Medical School also has proven that a reduction of insulin resistance and inflammation directly correlate with exercise.1  Reducing insulin resistance staves off diabetes, while a reduction in inflammation takes care of muscle and joint aches and pains, as well as headaches and many other maladies.  Additional benefits of exercise include a (sometimes instant) reduction of stress and anxiety.  How wonderful is that?  Further, exercise contributes to improvements in mood and the ability to sleep.  One additional bonus is that exercise builds up calcium in your bones, which is a great advantage for women in the 50 plus age bracket.

 

Fitting it In

It’s easy to talk about and understand the benefits of exercise.  But, maybe it’s been a while since you put on your running shoes, hit the gym, or attended a fitness class.  Getting going can be the toughest part.  This is especially true with busy schedules that start early, end late and can often include kids’ activities in between.

The truth is however, we will make time for what is most important to us.  Think of all the ways you spend your time throughout the day.  Could you find time in your morning routine to take a walk, exercise at home with a fitness DVD, or take a 5:30AM yoga class?  If mornings are too hectic, how about a walk after eating lunch?  If your workplace has a fitness facility, think creatively about how you could take advantage of it before, during or after work.

After a long day, does surfing the internet, being on social media, or sitting down to watch Netflix round out your day?  There is room in there for an evening walk, or a quick workout, if it’s a priority.  Even starting with a 10 minute walk or exercise routine is better than sitting.  You can work your way up to 30 minutes or more over time as your stamina increases.  Creative ways to fit it in exist if you make it a top five on your to do list.  Over the years, I have built up an in-home gym where I get in a cardio workout on Mondays, Wednesdays and Fridays, alternating with strength training on Tuesdays, Thursdays and Saturdays.  Not every week is perfect, especially when unexpected things come my way, but this is the schedule I’ve committed to for years.

 

Make the Change

Just getting started is the key, and often the biggest challenge you will face.  It’s so easy to stay rooted in our comfortable, familiar routines.  Change can be challenging.  It may feel like you can never get to a point where exercise is a regular part of your life.  However, I challenge you to think of your accomplishments to date.  Our best achievements happen over time, with planning, hard work and dedication.  Those are the same elements needed to begin a meaningful fitness routine.

Need some motivation?  Try a leading task that will draw you into physical activity.  Is running or walking your way to ease back into fitness?  Take a visit to a shoe store that specializes in fitness shoes.  The specialized attention and fit you’ll receive is heads above department stores.  A comfortable and fashionable new shoe investment will be a great companion as you hit the pavement again.  Or, perhaps yoga is your thing.  A new yoga mat or DVD can help get you going on your journey.  If strength training is your preferred fitness choice, some new workout clothes and a pair of weight gloves might be just the ticket to help get you going.

What will you commit to do?  Walk 10 minutes, exercise for 15, or go to a beginner fitness class?  Even once a week is a great place to start.  If going it alone seems insurmountable, find an exercise partner.  Accountability can help enormously in this area.  Getting to bed earlier and waking earlier is also a great strategy.  I have a client who went to bed a little earlier each night over a period of weeks, with the goal of waking early to attend a 5:00AM boot camp.  The commitment has empowered her not only in her time management, but in the benefits she receives from regular exercise.  Her days at work after exercise are by far her most productive and enjoyable.

Remember, little steps made each day lead us on the path to the goal we are trying to reach.  Take that first step today toward a healthier lifestyle that contributes to a competitive edge at work.  You’ll not only feel and look better, you’ll work smarter too!

1Harvard Health Letter, May, 2014

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