By Rosemary Marchese
Physiotherapist and mum of 3 fit kids
Fail to plan your exercise and you plan to fail
You may think that exercise is not part of your work life. I disagree. There’s nothing more important to the success of your work or career than exercise. I’m so serious. In the short-term you may disagree but I can guarantee you that at some point in your career you will agree with me. Why?
Moving your body is a gift. It promotes oxygen moving through your body. You use what you have and you reap the rewards. Exercising in the morning has been shown to account for between about 4-10 hours of extra productivity during the day! Think about that in regards to your dollar value! That’s huge! Imagine leaving work a few hours earlier each day because you nailed your work and kicked butt on the goals you set. But when you fail to plan exercise in to your work day you are selling yourself really short.
You may not see it because (hopefully) you are really making headway into your career but here’s how you will suffer:
- You won’t be as productive as you could be, and you will likely not even notice it. The colleague sitting behind you that sweated it out at the gym earlier in the day is already a few steps ahead of you.
- You are slowly killing yourself from lack of exercise so you are at higher risk of getting sick or developing chronic disease. Imagine not being available for that promotion because you are at the doctors getting your insulin prescription for diabetes. Not a nice thought.
- You’re more at risk of postural problems and injury from even the simplest of tasks. I’m thinking back pain after you pick up your toddler or bend over to pick up the rubbish. It’s as simple as that. Bang! Your back can go into spasm and you will be left wondering why that happened when all you did was a light task.
The key message here is to plan your day to include:
- 1 x 20-30 minute exercise session that incorporates as many muscles as possible and gets the heart pumping so that you sweat a bit!
- Regular walking through the day, e.g. a 10-15 minute walk in the middle of the day, taking the stairs EVERY time there’s an opportunity to avoid an elevator and walking over to talk to a colleague rather than send an email.
- Opportunities to stretch and move muscles out of sustained prolonged positions so that you don’t end up with an unhealthy posture.
- Nutritious, preferably homemade, food with plenty of water.
- Sunshine! Get outdoors daily to keep your circadian rhythm and overall health in check.
Plan your exercise to help boost your career.
Rose is a Fit Busy Mum of 3 fit kids. She aims to empower mums who are time poor. She acknowledges that mums are ‘busy’ but tries to inspire them to regain their fitness through simple everyday habits that she promotes through her book ‘The Fit Busy Mum: Seven habits for success’. Visit www.thefitbusymum.com.au