6 Ways to Better Engage in the Workplace - ExerciseWelcome to the fourth of a series of ways in which employees can take responsibility for their own engagement. As we established in the introductory post, “An Employee’s Guide: 6 Ways to Better Engagement in the Workplace,” employees assume some measure of responsibility for their own engagement. Engagement is a choice.

 

We have already considered mindfulness (awareness), and the importance of sleep and nutrition. In this post, we will look at the fourth way to better engagement in the workplace: Exercise.

 

 

About Exercise

“Exercise is important to ensure that your body is strong and healthy enough meet the challenges that you set for it.”1 Physical activity is essential to prevent and reduce risks of many diseases and improve physical and mental health. It can even help you live longer” by up to five years. “Keeping fit can [also] reduce some of the effects of aging.”3

 

 

Benefits

In addition to potential weight loss and other health benefits, exercise can:

  • Improve memory4: “Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning. This, in turn, boosts concentration levels and cognitive ability.”5
  • Lengthen attention span6 and sharpens focus:” Exercise increases blood flow to the brain.  And that sharpens your awareness. A study by Jim McKenna from the University of Bristol showed that after exercising, work performance was consistently higher as shown by better time management and improved mental sharpness.”7
  • Boost decision-making skills8: “Exercise improves attention, memory, accuracy, and how quickly you process information, all of which helps you make smarter decisions,” says Charles H. Hillman, Ph.D., an associate professor of kinesiology and community health at the University of Illinois at Urbana-Champaign.”9
  • Improve multi-tasking and planning10: “Aerobic exercise improves ability to coordinate multiple things, long-term planning and your ability to stay on task for extended periods.”11
  • Improve mood and improved sense of well-being: “Physical activity stimulates the release of endorphins which make you feel better and more relaxed.  These in turn improve your mood and lower your stress levels.”12

 

 

How can you better focus on exercise?

“What prevents us from exercising more often? For many of us, the answer is simple: We don’t have the time.”13 “But let’s be clear: What we really mean when we say we don’t have time for an activity is that we don’t consider it a priority given the time we have available.”14

 

Becoming more mindful of the importance exercise plays in your life is the first step. Focus on the reason you want to become more active. Is it for yourself, your significant other, your children, or your parents? Is it to lose weight or address a medical issue? Understanding this reason will help keep you on track.

 

Sleep and nutrition play important roles. “Active people tend to sleep better. Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.”15 From a nutritional standpoint, a healthy diet is important in terms of the nutrients it provides. Your body needs the right fuel to power the benefits of increased physical activity.

 

Now that you have your mind and body prepared, start introducing more physical activity into your day. Set small, achievable goals and gradually increase the challenges you set for yourself.  Here are a few suggestions on ways to be more physically active:

  • Take a walk around your building during a break.
  • Walk to a coworker instead of phoning, emailing, or instant messaging.  “Sedentary office workers burn 1.8 calories per minute.”16
  • Incorporate walking meetings into your schedule.
  • Walk to the coffee shop – but go to the second farthest one
  • Park in the back of the parking lot or in a garage that is further away than normal
  • Take the stairs instead of the elevator or escalator.
  • Join a gym; visit the gym in your building or the facilities at work
  • Join a team sport such as volleyball, basketball, etc.
  • Join a group such as yoga class

 

The goal is to do something to increase your physical activity. Participating in activities you enjoy will make it easier for you to succeed and sustain. Doing those activities with others will provide support.

 

 

The role exercise plays in engagement

According to Gallup, “American workers who are engaged in their work and workplace are more likely to report a healthier lifestyle than their counterparts who are not engaged or who are actively disengaged. Engaged employees eat healthier, exercise more frequently, and consume more fruits and vegetables.”17

 

Engaged employees:

  • Miss less work due to illness: “Reduced absenteeism and reduced health care expenditures are the result of a fit employee base.”18
  • Have more energy: “One of the many benefits of regular exercise is increased and sustained energy throughout the day. This energy allows the employee to stay focused on the task at handing, bringing the best of themselves to each task.”19
  • Have more self-confidence: “A fit and healthy individual tends to have a high level of self-confidence, because they have proven to themselves that they can accomplish what it takes to obtain a level of physical fitness. This self-confidence empowers the employee to challenge themselves, and strive for higher levels of achievement in the workplace.”20
  • Set and achieve goals: “Extraordinary fitness often demands that an individual set and reach goals related to their fitness. Learning to stay true to your goals and see them through to completion is a skill that is naturally brought into the workplace. An employee with the proven ability to set aggressive goals, and then REALIZE those goals, is a valuable asset to any organization.” 21
  • Have better attitudes: “Fit employees generally ‘feel good’. They tend to have a physical and mental “balance” that results in a more positive attitude in the workplace.” 22
  • Are less stressed: “Regular exercise releases the physical AND emotional tensions that life brings our way, thus a fit employee tends to have lower overall stress levels than an employee who does not engage in regular exercise.”23

 

 

 

1 Glanville, Nicola. “Why Is Exercise Important?” Weight Loss Resources. Weight Loss Resources Ltd, n.d. Web. 23 June 2016.
2  “Why Is Physical Activity & Fitness Important? | Taking Charge of Your Health & Wellbeing.” Taking Charge of Your Health & Wellbeing. Regents of the University of Minnesota, n.d. Web. 23 June 2016.
3 “The Importance of Exercise.” Skills You Need. SkillsYouNeed.com, n.d. Web. 23 June 2016.
4 “The Psychological Importance of Movement and Exercise – Ted Talk (Video) – Third Monk.” Third Monk. Third Monk, n.d. Web. 23 June 2016.
5  “The Importance of Exercise.” Skills You Need. SkillsYouNeed.com, n.d. Web. 23 June 2016.
6 “The Psychological Importance of Movement and Exercise – Ted Talk (Video) – Third Monk.” Third Monk. Third Monk, n.d. Web. 23 June 2016.
7 Tate, Carson. “6 Reasons Why Exercise Can Supercharge Your Productivity.” The Next Web. The Next Web, Inc., 12 July 2015. Web. 23 June 2016.
8 “The Psychological Importance of Movement and Exercise – Ted Talk (Video) – Third Monk.” Third Monk. Third Monk, n.d. Web. 23 June 2016.
9 Asp, Karen. “How Exercise Boosts Your Brainpower.” Active. Active Network LLC, n.d. Web. 23 June 2016.
10 “The Psychological Importance of Movement and Exercise – Ted Talk (Video) – Third Monk.” Third Monk. Third Monk, n.d. Web. 23 June 2016.
11 Fell, James S. “In-Your-Face Fitness: Dumbbells Can Make You Brainy.” Los Angeles Times. Los Angeles Times, 13 Feb. 2012. Web. 23 June 2016.
12 “The Importance of Exercise.” Skills You Need. SkillsYouNeed.com, n.d. Web. 23 June 2016.
13 Friedman, Ron. “Regular Exercise Is Part of Your Job.” Harvard Business Review. Harvard Business School Publishing, 03 Oct. 2014. Web. 23 June 2016.
14 Ibid.
15 “The Importance of Exercise.” Skills You Need. SkillsYouNeed.com, n.d. Web. 23 June 2016.
 16 “Does The Food We Eat Affect Our Productivity? – Mindflash.” Mindflash. Mindflash Technologies Inc., 01 Sept. 2011. Web. 23 June 2016.
17 Yu, Daniela, and Jim Harter. “In U.S., Engaged Employees Exercise More, Eat Healthier.” Gallup.com. Gallup, Inc., 16 Jan. 2013. Web. 23 June 2016.
18 Doyle, Bob. “10 Reasons to Encourage Fitness in the Workplace.” 10 Reasons to Encourage Fitness in the Workplace. SelfGrowth.com, n.d. Web. 23 June 2016.
19 Ibid.
20 Ibid.
21 Ibid.
22 Ibid.
23 Ibid.

 

 

 

Fellow Agents, what are your thoughts on exercise? What exercise tips can you share? What steps will you take to become more physically active?

 

Let’s Engage!

I’m Agent in Engagement Simpson…Gregory F Simpson.

Employee engagement is a critical mission. I hope I can count on your help! Subscribe to the RSS Feed to receive the latest intelligence/insights and/or register to make entries in the comments log.

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