5 Amazing Benefits of Fitting In Some Exercises During the Workweek
Most people dedicate more time to their jobs in the quest of growing their career. Americans work at least 70 or more hours every week. It is no longer the 40 hour work week anymore.1 There is nothing wrong with building our career, but there needs to be time to take care of us. The Center for Disease Control and Prevention reports that about 80% of American adults don’t get the recommended amount of exercise needed to have a fit and healthy lives.2
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 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 deadlines1 It helps to improve brain function, so it improves productivity.3
So, how do you fit in exercise into your busy schedule? Here are simple ways to incorporate exercise into your daily routine.
Make time for exercise and schedule it in your calendar
Exercise is like an important meeting; you are the controller of the deadline. Set time and fix it on the calendar. Don’t let anything come up and cancel this important meeting. Never expect to find extra time – it must be created. We tend to make time for things that we find important.
Have a goal, but start small
First, you have to set a goal to decide what you want to achieve. 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 you’ll be jogging for an hour. You 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 large block of time).
Do fun activities
Avoid seeing exercise as a chore or something that you are forced to do. Instead, think of it like a drug that the doctor has prescribed. If you knew that a drug could give you longevity, energy, and good health, with no side effects, wouldn’t you take it every day? If you like to dance, put on dance in the morning as you prepare for work or in the evening before taking a shower. Go swimming or ride a bike with your friends. Find something that is fun and do it.
Exercise in the morning or go directly to the gym after work
Working out for 30 minutes in the morning helps clear the mind, improve the metabolism, and keeps 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 your colleagues into fitness training. You can also keep one other in check for diet and nutrition. If you don’t have likeminded colleagues, join a fitness group with an instructor to motivate and guide the workouts.
Measure and track your progress
Every time you exercise, you should write it down, no matter how small. By the end of the week or month, you will be surprised that the minutes do count. This will help you to stay on track and keep motivated.
Using our products for recovery
Recovery after exercising is just as important as the exercise itself. Muscle growth starts after you’ve 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 your muscles the correct nutrients to heal and give you 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.
- Branden Evans