GUEST BLOG: Why movement is your super power to achieving great things
/By Carole Dowling, Founder of The Enjoy Movement
The last few months of lockdown have given us all an opportunity to reflect. One of the many interesting things I have noticed, is the importance many of us now place on getting regular exercise. At the start of lockdown we were advised to get out once daily and that regular movement would help us through tough times. It quickly became apparent that exercise has a positive impact on a number of different elements of our lives, yet it was a revelation to many that taking time to exercise can also be an investment in your performance at work.
You have probably heard anecdotes about how exercise has helped us manage our mental and physical health. In 2017, a neurologist Wendy Suzuki presented scientific evidence with a TED talk about “The Brain Changing benefits of Exercise” and highlighted both the immediate and long-term gains from exercise. Her research showed that exercise fundamentally changes the structure of our brains. After committing to a regular exercise programme and trying out a huge variety of classes, Wendy noticed that “after every sweat-inducing workout that I tried, I had this great mood boost and this great energy boost” and she noticed that this then impacted on her focus and productivity at work. This led to her researching the brain changing effects of exercise in depth as she theorised that “maybe all that exercise that I had included and added to my life was changing my brain”.
Wendy’s research showed that exercise not only has a mood boosting, energy giving effect in the short term, it also makes changes to the brain that keep it healthy and fighting fit later in life.
She concluded:
1 – Exercise has an immediate effect on your brain. Just one workout immediately increases levels of neurotransmitters that increase your mood. Her research showed that this, in turn, improves our ability to focus. This improvement can last for at least two hours.
2 – Exercise has a transformative and protective effect on our brains for life. Our brains are all subject to degenerative diseases and, although there are never any guarantees, the stronger we can make our brains the more we can protect ourselves against degenerative neurological diseases and keep them functioning well and protecting us as we move in to later life.
I love finding more reasons to keep moving our bodies, especially when backed up with science. The fact that Wendy’s research shows the impact on our brains is both short term and long term, is an added bonus. At times, we all struggle with the motivation to move, particularly if we only focus on the long-term benefits as they can see un achievable. That is why it is wonderful that this research clearly demonstrates that exercise has an immediate effect too. If there’s ever an argument for a brisk walk or run to power up before an important meeting, then this is it.
How many times have you sat at your desk and felt tired and sluggish? Perhaps re-reading the same point on a document over and over again, yawning and reaching for some sugar to wake you up. Next time you are in this situation stand up and move. You could take a march up and down nearby stairs or simply stay at your desk for 20 squats and 20 star jumps.
If you can get a few short bursts of movement so that your energy and focus is balanced throughout the day, you will reap the rewards. A 5 minute stretch in the morning, a 10 minute walk at lunchtime and a few moves at your desk to combat a mid-afternoon slump. Just do what you can, something is better than nothing.
We don’t need over-complicate this or make things physically challenging, it’s just about raising the heart rate a little, moving the joints and waking up the muscles.
A few things you could try are:
Set an alarm on your phone and do squats and twists every time it goes off…you could even use this as a cue to play your favourite song and keep moving for the duration of it the track.
Have a walking meeting – this is such a win win, you get to be productive whilst also getting fresh air and movement.
Moving across the day like this is not only good for your health but, as Wendy proved, it will also benefit your work and productivity. If you have a big meeting or a presentation moving just 5 minutes before will energise and focus you. Give it a try. You’ll notice the massive difference it makes.
The key to building this into your day is to make it simple and short. Remember, energise your body, wake up your mind and you will achieve great things.
Carole Dowling is the Founder of The Enjoy Movement, a personal training and fitness business in Tunbridge Wells, Kent. Carole has 10+ years experience of working with women, breaking down barriers to exercise that have been created over lifetimes. Her mission is to positively encourage ‘exercise haters’ to enjoy and embrace moving their bodies for life and to celebrate all the wonderful physical and mental benefits that brings.
Source: Wendy Suzuki – The Brain-Changing Benefits of Exercise (TEDWomen 2017)