How Exercise Can Help You Reach the Next Level In Your Career


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Your network is growing, and relationships are strong; Your resume is on point, your innovation muscles are flexible, and you’re working hard. But somehow you’re losing precious sleep and feel jittery (or stuck) because of the stress. Know known? Some people may tell you that you are suffering from burnout and need to take a break, and they are not far off the mark. But no matter how relaxed you are, you won’t be able to achieve full focus and efficiency in your career until you address that feeling. And one way to do that is to take your fitness seriously. Here’s how to get started.

link between brain and body

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Most of us have been taught to view our body parts as independent entities, with nothing to do with our leg pain, tooth cavities or headache. It’s rarely that easy. There are thousands of intricacies in how the body works and how everything connects, but one thing we all understand is that exercise benefits our health.

research shows that Exercise pumps more oxygen to the brain and induces the release of hormones, encouraging the growth of brain cells and plasticity (which helps form new brain connections).


Much of this exercise-induced activity occurs in the hippocampus, which is responsible for learning and memory. Can you see how this connects to workplace productivity and career decision making?

He is not everything. Exercise also helps reduce brain fog, helps reduce stress and anxiety, and can improve our sleep – essential to functioning well in the workplace (and other aspects of life). .

exercise and leadership

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While you probably don’t have to explain that exercise is good for you overall, did you know that it can help improve your leadership skills?

evidence suggests that Executives who exercise regularly are more effective leaders; At least, their owners and peers rated them.

It makes sense. The less anxious you are and the quicker you think and react to the situations around you, the more you will work under pressure. These things are useful to everyone, but as a leader, you face more challenges than the average employee.

fit exercise into your routine

After being told that they should exercise, the first objection most people have is that they don’t have the time. Sorry, but no matter how senior level you are, this is not true.

You don’t need to magically create extra time out of thin air—just look for an interval in your routine where you can replace something sedentary with exercise. Instead of scrolling through the news on your lunch break, take a walk. Bicycle to work instead of driving. Take a few breaks throughout the day to walk up and down the stairs.

Even if you can only set aside a few five-minute blocks each day, they can really add up—a little more often.

If you’re really struggling with your time management, you might also consider hiring an accountability friend – someone who will check in to see if you’re following through with your plans (usually You will do the same for them).

Maybe you can even hire a personal trainer.

best exercise

If you prefer cardio over weights or vice versa, fear not – both of these play an integral role in your physical fitness. Science hasn’t figured out the ultimate fitness routine for leaders, so test a few things out to find out what’s best for you.

Here are some exercises I suggest based on what the research reveals. But whatever you choose, a general principle applies: Exercising about 150 minutes a week (about 20 minutes a day) at a moderate intensity has benefits. lots of health benefits, so there is no need to go overboard.


a university in british columbia Study Turns out that regular aerobic exercise (aka cardio) can increase the size of the hippocampus. Good examples of aerobic exercise include jogging, swimming, brisk walking, and using a rowing or cycling machine.

resistance exercise

Although resistance and weight training are not linked to better memory or thinking, they can help your brain in other ways. For example, strength training has been linked to prevent brain degeneration.

If you want to get into strength and resistance training, try the following exercises:

• Core exercises like planks, crunches and sit-ups.

• Bodyweight exercises like squats, pushups and pullups.

• Resistance band exercises such as the overhead press, core twist and bent row.

The Center for Creative Leadership’s YouTube channel is a great resource for dedicated workout videos tailored to your needs.

Healthy body, healthy mind, healthy business

If you’ve ever told yourself that you’re going to put exercise on the back burner for a while so that you can focus on work or other aspects of your life first, you’re missing the point. You can’t separate your health from everything else – it’s fundamental.

So, grab your sweatband and your sneakers. Your team and organization will thank you.

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