by Malina Strohecker
How employees who exercise during work hours have better time management skills, mental performance, and are less likely to feel that “mid-day slump”.
For many employers, having a workplace training intervention easily accessible for their employees is beneficial just beyond promoting good health. In fact, six out of 10 employees has said that having a gym right on campus has helped improved their time management skills, overall mental performance, and ability to meet deadlines, especially on days when they exercised. With a reduction in worker absenteeism and job stress, employees are more inclined to have more job satisfaction. In the same way, daily group exercise classes being offered on-site help motivate employees to grab a friend and get a fun and quick workout in during the lunch hour.
When it comes to exercise, there is a very strong mood effect; it can be both energizing and tranquilizing. But why is exercise so important especially when you’re at work? Sitting for more than eight hours a day behind a desk can actually take a huge toll on your body. One study found that for sitting for long periods of time is associated with a 90 percent increased risk of type 2 diabetes. Amongst the lengthy lists of chronic diseases, not fitting exercise in during one’s workday can increase your rate of lung cancer by over 50 percent. Who would have known that sitting at your desk all day, with little to no activity can be far more dangerous than second hand smoke?
With time being one of the biggest perceived constraints that employees have, educating oneself on how to develop a proper cardiovascular and strength training program can easily be completed and incorporated during a normal day at the office. According to ACSM guidelines, adults should be partaking in at least moderate-intensity physical activity (at least 5 days per week) or vigorous-intensity physical activity (at least 3 days per week) for 20-60 minutes. Intermittent exercise bouts of at least 10 minutes may be accumulated throughout the day to reach the target duration of 20 to 60 minutes. For those individuals looking to develop muscle strength and mass the ACSM guidelines recommend selecting a resistance (free weights or resistance machines) that allows individuals to complete 8 to 12 repetitions per set. While those individuals looking to improve muscular endurance, a lower resistance and higher number of repetitions is what is recommended. Each cardiovascular and strength training program can be specifically tailored to that individual’s goals and level of training.
To counteract the ill effects of prolonged sitting and a sedentary lifestyle at work, the articles as well have suggested a variety of options to take a break and get moving. Short bouts of activity, like taking a brisk walk at lunch or even opting for the stairs instead of the elevator can make all the difference. Many fitness facilitates offer numerous incentive programs for their employees throughout the year to get them up and moving and motivated towards a healthier lifestyle. Getting in relation with members as well is a good way to create fitness programs that they are specific to the wants of that community. For example, encouraging employees to wear their Fitbits or other fitness trackers throughout the day to see how they compare to their fellow members or creating training programs specifically designed for those participating in runs or races can help spice up one’s training regimen. Making a conscious effort to reduce the amount of time you’re sitting behind a desk each day can have far better effects in the long run. So get up and moving!
References
Heyward, V. H. (2010). Advanced fitness assessment and exercise prescription. Champaign, IL: Human Kinetics.
Mercola. (2015, February 6). Prolonged Sitting Significantly Increases Your Risk of Dying. Retrieved April 22, 2016, from: http://fitness.mercola.com/sites/fitness/archive/2015/02/06/effects-prolonged-sitting.aspx
Sjøgaard, G., Christensen, J. R., Justesen, J. B., Murray, M., Dalager, T., Fredslund, G., & Søgaard, K. (2016). Exercise is more than medicine: The working age population’s wellbeing and productivity. Journal of Sport and Health Science. doi:10.1016/j.jshs.2016.04.004
Stenson, J. (2005, July 12). Exercise may make you a better worker. Retrieved April 18, 2016, from http://www.pbcnews.com/id/8160459/ns/health-fitness/t/exercise-may-make-you-better-worker?
Zavanela, P. M., Crewther, B. T., Lodo, L., Florindo, A. A., Miyabara, E. H., & Aoki, M. S. (2012). Health and Fitness Benefits of a Resistance Training Intervention Performed in the Workplace. Journal of Strength and Conditioning Research, 26(3), 811-817. doi:10.1519/jsc.0b013e318225ff4d
About the Author
BaySport team member, Malina, brings a background in athletic training, having worked with multiple high schools in the San Jose area as well as Division I collegiate athletes. She has a B.A. in Kinesiology, Health and Human Performance from Saint Mary’s College of California. Malina is passionate about sweating daily, breathing deeply, and never taking herself too seriously. She is huge on goal setting and helping others crush their own goals. She loves to travel and participate in SoulCycle, barre, basketball, and volleyball.
Certifications: Certified Personal Trainer, NASM
