We humans have an intrinsic need to be fulfilled, satisfied and accepted by our peers. To feel like we’re making a difference.
The workplace is no different. We want to do our best. Positive performance brings accolades, promotions and better compensation.
Here’s why fitness is a cheat code to accelerating your career.
1. Improved cognitive functioning
Being active is good for the brain. We’ve known this for a while. “Regular exercise and physical activity, especially aerobic exercise, improves the speed, efficiency, and accuracy of cognitive functioning by improving attentional focus and concentration,” says Scott B. Martin, PhD, professor of sport and exercise psychology.
These traits are particularly useful in a work environment. Focus keeps you on task. Speed allows you get more done in less time. Concentration leads to higher quality output. Accuracy leads to fewer mistakes. Efficiency lets you attack your to-do list in the most logical way.
Memory and decision-making skills are enhanced. If you can recall valuable information at a moment’s notice, from big picture items down to tiny details, you’ll be better equipped for the job at hand. You’ll maintain a competitive edge. You’ll make sound, clear and rational decisions.
2. Burnout is less likely
Defined as a chronic state of job stress, burnout results when an employer’s expectations exceed an employee’s psychological capacity and ability to cope with these demands.
I like to think of burnout as “emotional exhaustion’’. While you may not be physically fatigued, mentally you’re toast. “Fried” is a term I hear more often than not. You’re unmotivated. Unhappy. You find yourself drifting. Daydreaming. Slipping into apathy and indifference. You care less about the quality of your work, and even less about getting it done on time. You might sit silently in meetings or skip them entirely.
Unfortunately, this is not an uncommon occurrence. In a recent Gallup survey, 44 percent of workers reported feeling burned out at some point. An additional 23 percent of workers said they feel burned out more often than not. That means nearly two-thirds of full-time workers deal with burnout to a certain degree.
Let exercise become your ally.
“Employees who exercise regularly, a minimum of 150 minutes per week, are less likely to call in sick, have better attendance, and have an easier time staying focused,” says Michael Mantell, PhD. “Exercise produces a protein called PGC-1alpha, which breaks down Kynurenine, a substance that accumulates as a result of stress…This reduces the risk of depression and job burnout.”
Whether you’re focused on weights and resistance training or aerobic activities like running or swimming, getting the blood moving is instrumental in reducing the likelihood and severity of burnout.
3. Creativity and confidence get a boost
“Exercise promotes a more mentally balanced, self-controlled, less stressed approach in many situations, which is necessary in creative thinking,” Mantell says. In other words, exercise helps set the stage for you to be your most creative self.
Personally, I like to run the morning of a big meeting or presentation at work. In these situations, on-the-fly thinking is often required. I may be asked an out of the box question, someone may challenge my findings, or I may need to clarify my perspective. To defend my position and respond appropriately, I need to be creative. Spontaneous. Able to engage in a dialogue that mirrors the nature of person who asked the question. For this, I need a crisp, clear and focused mind.
Such confidence in my mental state also projects confidence through my body language. “Fit employees have more positive body image and higher self-confidence,” Mantell says. “This inspires others to see them in more positive ways, too.”
If we’re confident in the way we look and feel, we’ll come across as just that. So much of the working world hinges on interpersonal relationships. By others perceiving you as confident and self-assured, when the rubber meets the road (such as giving a presentation in front of your boss and her boss) you’re already ahead of the game.
4. Energy levels are more consistent
Consistent exercise is inexorably linked to increases in energy, according to health researcher Patrick O’Conner, PhD. “A lot of times when people are fatigued, the last thing they want to do is exercise,” he says. “But if you’re physically inactive and fatigued, being just a bit more active will help.”
Referring to an exercise study published in the Psychological Bulletin, Dr. O’Conner suggests: “Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise. It’s a very consistent effect.”
While seemingly counterintuitive, the science is in. Regular exercise increases energy and reduces fatigue.
Many of us experience a drop in energy after lunch. If you’ve ever seen those commercials for 5-Hour Energy, you’ll know it as “that 2:30 feeling”. When we’re sitting at our desks unable to concentrate, unable to focus, struggling to keep our eyes open. By maintaining a regular workout schedule we can avoid these dips in energy. Maybe not completely, but certainly to a noticeable degree.
Next time you’re feeling fatigue set in, get up. Go for a walk. Refill your water bottle. Go talk to someone about an issue instead of sending an email.
And make sure not to skip your upcoming workout.
5. You become resilient
Let’s talk athletics for a moment. To be a successful athlete you must know how to persevere. How else are you going to finish that half marathon when your body burns with fatigue?
A review published in the Journal of Sports Sciences found that athletes deal with three types of stressors: personal, organizational, and competitive. It suggests the psychological benefits of exercise — positivity, motivation, confidence, and focus — are instrumental in pushing past these stressors to achieve a goal.
That resilience serves you well in any endeavor, including those at the office.
The more resilient you are, the tougher you are, the more you can handle. You can roll with the punches. You’re prepared for anything. If your boss hands you a challenging assignment, you’re up for the task. If a deadline looms, you have what it takes to get the job done on time. If a coworker is giving you grief, you know how to respond rationally, appropriately and under control.
Be strong, be safe, be well.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer.
Photograph by Hunters Race/Unsplash