Unlocking Time Through Movement: How Exercise Enhances Productivity
Written on
Chapter 1: The Time Investment of Exercise
Claiming that exercise offers no benefits is as absurd as asserting the earth is flat. Yet, many people still lack a consistent workout routine. Countless excuses exist, but the primary one remains: "I simply don't have the time."
While exercise undoubtedly requires a time commitment, it’s crucial to recognize that this time pays dividends. It may sound akin to a Ponzi scheme, but let me elaborate.
Exercise Enhances Cognitive Function
In 2022, I found myself sleep-deprived. Often, my son would wake me up at 5:30 AM, disrupting my rest. Some nights, he would take away an hour of my sleep as it took him too long to settle down. Thus, I spent my mornings yearning for rest, and it's no surprise that my creative capabilities suffered.
Yet, exercise helped restore a portion of my mental clarity. Even a brief 15-minute session of intense yoga was sufficient to activate my cognitive processes, allowing me to edit an article, draft outlines, and produce a competent first draft. This is not just my personal experience; numerous studies affirm the positive impact of exercise on cognitive abilities, as evidenced by a review of 22 clinical trials.
Even if you don't have a little early riser at home, you might relate to feeling mentally stifled by an overwhelming workload, a hectic schedule, or poor dietary choices. Aim to include 10–15 minutes of exercise in your morning or early afternoon routine. This can help combat that afternoon slump. A simple walk can suffice, but incorporating a bit more intensity can elevate your adrenaline levels and enhance blood circulation, even to your starved brain.
Before my knee surgery, I utilized the Freeletics app for bodyweight training, benefiting from its adaptive coaching for reps and exercises. This approach proved to be highly effective. You will feel more alert and accomplish more in the time you have.
This video, "You don't need more exercise, you just need to move," explores how integrating movement into your day can enhance your life.
Chapter 2: Building Self-Esteem Through Exercise
Just yesterday, I achieved a personal best in chin-ups—managing to complete four instead of three. Though it may seem trivial, even these small victories can provide a significant boost to my self-esteem.
This effect is evident across all types of exercise. Whether it’s mastering a challenging yoga pose for a few seconds, surpassing your personal record in reps, or improving your running time, each achievement fosters confidence. Self-doubt can waste time in myriad ways: making you second-guess decisions, overthinking simple tasks, and avoiding challenging but worthwhile projects.
With regular exercise, improvement becomes a certainty. Progress is tangible, and a sense of control over even a small aspect of your life emerges. As your self-efficacy grows, you become quicker in decision-making and less prone to second-guessing yourself. This ultimately maximizes the return on the time you invest in various activities.
Exercise: A Natural Mood Enhancer
Lacing up for a run or pushing through a workout in less-than-ideal weather can be a struggle. However, the exhilaration that follows a few kilometers quickly overshadows those initial hurdles.
This phenomenon, often termed "runner's high," occurs because exercise elevates endocannabinoid levels in the bloodstream. These compounds can easily cross into the brain, where they produce short-term psychoactive effects that reduce anxiety and promote calmness.
It's worth noting that this isn't exclusive to running; any form of exercise can yield similar effects. For instance, I've experienced euphoria from intense bodyweight workouts. An improved mood acts as a catalyst: tasks that were once tedious become manageable, and positive emotions can spark creativity, allowing for increased productivity in the same timeframe.
Exercise: The Multitasking Ally
There's a multitude of tasks you can tackle while exercising. I often consume educational content during stretching or less intense workouts. To maximize my time, I keep a note-taking tool handy; without it, I risk letting valuable insights slip away.
With some creative thinking, you can even manage more demanding tasks while exercising. For instance, a friend of mine attended meetings while training for an ultra-marathon. With dictation tools, you can draft articles or respond to messages while on the move, and cardio can become a time for contemplation if you keep a problem in mind—a concept discussed by Cal Newport in his idea of "meditative walks."
Combatting Parkinson's Law
I’m not referring to the neurological disorder but rather Parkinson’s Law, which states that work expands to fill the time available for its completion. This can be particularly burdensome for knowledge workers, as tasks can stretch indefinitely without a strict deadline.
Interestingly, filling your schedule with more commitments can actually boost your productivity. It forces you to set limits on the time allocated for each task, gradually honing your ability to discern what’s truly essential and what can be disregarded.
The Bigger Picture: Longevity and Health
Exercise is linked to increased lifespan. Research indicates that active individuals can live 0.4 to 6.9 years longer than their sedentary counterparts. The additional years are likely to be healthier, given the extensive benefits of physical activity.
So, while it may seem like you're "wasting" half an hour today, the potential to gain several additional healthy years in the future makes it a worthwhile investment.
Addressing the Excuse
Why do so many resist exercising despite its boundless advantages? The most prevalent excuse remains the lack of time. Yet, I’ve demonstrated how incorporating exercise can actually free up more time.
Begin today by identifying the simplest activity you can commit to—perhaps a quick 10-minute run or a brief kettlebell session while watching TV. Make it a daily habit; the cumulative effects will be significant.
To your productive future-self!
Follow my journey as I craft my life as a content entrepreneur. Subscribe for free to my email list: click here.
This second video, "Are We Born to Work? Or Born to Live?” | The Happiness Lab | Dr. Laurie Santos, dives into the balance between work and personal fulfillment.