5 Amazing Benefits of Fitting In Some Exercises During the Workweek
The health benefits of exercise are numerous.
Studies show that exercise helps to prevent diseases, like cancer, hypertension, and diabetes,2 and having a regular workout regimen may mean fewer sick days. Exercise helps improve mood and can directly and positively improve performance at work. Exercising 5 to 10 minutes daily can have a positive impact on our well-being.2 Exercise helps us to get a better night’s sleep, and to deal with stress effectively at work, with conflict, pressure, and deadlines.1 It helps to improve brain function, so it improves productivity.3
With all these amazing benefits that will directly boost our performance, how do we fit in exercise into your busy schedule? Here are simple ways to incorporate exercise into our daily routine.
Make time for exercise and schedule it in your calendar
Exercise is like an important meeting; we are the controller of the deadline. Set time and fix it on the calendar, so there is no excuse not to do it. Consider it valuable. Don’t let anything come up and cancel this important meeting. Never expect to find extra time, we have to create it. We tend to make time for things that we find important – yes and even social media. Don’t deny the amazing benefits of exercise.
Have a goal, but start small
First, we need to set a goal to decide what we want to achieve and how we are going to do it. Setting a huge, unrealistic goal will make you frustrated, since it can be hard for you to achieve it in the time frame that you wish. For example: losing 40 pounds in a month may be unrealistic. Start jogging for 10 minutes, then 20 minutes, and soon we’ll be jogging for an hour. We can break the exercise into short 10 minutes of simple exercises, like squats or lunges, and do them in the morning, midday, and in the evening (if unable to find a huge block of one hour).
Do fun activities
Most times we procrastinate with working out because we view it as something tiresome and boring. Avoid seeing exercise as a chore or something that we are forced to do. Instead, think of it like a drug that the doctor has prescribed. If we knew that drug could give us longevity, energy, and good health, with no side effects, won’t we take it every day? For instance, if we like to dance, put on a favorite song and get up and dance in the morning as we prepare for work, or in the evening before taking a shower. Go swimming or ride a bike with our friends after work. Find something that is fun and do it.
Exercise in the morning or go directly to the gym after work
Waking up early is not everyone’s forte. But working out for 30 minutes in the morning will clear the mind, improve the metabolism, and keep us in a good mood the whole day. Try to wake up earlier and exercise. 4 Alternatively, join the gym and go after work. Carry gym clothes to avoid the temptation of going back home.
Do fitness challenges at work
During the break or after work, challenge our colleagues into fitness training. We can also keep each other in check for diet and nutrition. We can walk together as on lunch. If we don’t have like minded colleagues, join a fitness group with an instructor to motivate and guide the workouts.
Measure and track your progress
Every time we exercise, we should make a note, even if it is 10 minutes. A little is better than nothing. By the end of the week or month, we will be surprised that the minutes do count. This will help us to stay on track and keep motivated, and to also be aware of when we didn’t exercise and correct to find better ways to curb the distractions.
Using our products for recovery
Recovery after exercising is just as important as the exercise itself. Muscle growth starts after we have left the gym. They get tears and get broken down during the lifting; therefore, repair is important. 5 Feed the muscles so that they can heal and grow. Smoothies are a great way to do that. We need fast acting carbohydrates after the workout to replenish and restore energy and increase insulin levels, which helps to restore muscle proteins because it prevents protein breakdown and initiates protein synthesis.5
Use our freeze dried bananas, apples, or mangoes to make the healthy smoothies, and add some protein powder to get the protein boost. This combination will give our muscles the correct nutrients to heal and also get some energy for post-workout recovery.
We challenge you to get in the best shape of your life today by scheduling just 20 minutes of exercise daily. Don’t forget to use our products for post-workout recovery.