Types of exercises

If you have a favorite sport that you did before or dreamed of doing all your life, but did not dare, start with it. The pleasure of the process will become powerful support for you in the difficult task of forming a good habit. If you don't have any particular preferences and don't know where to start, look at the list below. All of them will have a more significant impact on the productivity of your work:

• Walking has a direct impact on the memorization of information. For example, if you repeat a report on the work done during a walk, it will fit better in memory.
• Running improves your mood, promotes the growth of new brain cells, helps you recall memories better without getting tangled up in them, and strengthens other cognitive functions. The key benefit of running is that you can even work out at your home gym or office.
• Aerobics helps to significantly increase the time during which we are able to concentrate, as well as develop executive control. We learn to be more successful at ignoring distractions, switch between different work tasks more quickly, and retain information in our minds longer.
• Yoga also helps increase our productivity. It teaches the intentional control of one's movements and breathing to relax the body. Studies show that after several weeks of daily yoga and meditation, participants in the experiment in the workplace experienced a partial reduction in the amygdala, an area of the brain associated with experiencing stress, fear, and anxiety.

How long does it take to exercise?

A relatively long workout in the morning and short, light exercises throughout the day to relieve fatigue and lift your spirits will give you the most incredible productivity. Long, grueling workouts are not needed to increase productivity. According to most researchers, you need to exercise for only 30 minutes every day to increase productivity.

However, not everyone succeeds in achieving this goal. Many people cannot stick to a given plan, get frustrated, and quit what they started. It is better to focus on the minimum effective duration of the workout. According to the American College of Sports Medicine, each session should be at least 10 minutes long.

Where to exercise?

• Fitness clubs. They provide many types of sports activities in one place that are still popular. In addition to the standard minimum set - a gym, aerobic and strength programs, yoga, etc. - in some clubs, you can find a pool, tennis court, or playground for team sports you like the most.
• Home gym. The main advantage of training at home is saving money and time. You do not need to pay for a gym membership, and you do not need to waste time getting to work. You always choose the convenient time, when you can do it as productively as possible, without fear of being late for anything. And you don't have to sacrifice anything for the sake of training: after all, the correct type of fitness equipment in the home gym - spinning bike, treadmill, rowing machine, exercise bike, etc., is always at hand.
• Outdoors. Not everyone dares to play sports in a park all year round, but the warm season is not to be missed. You can go jogging or walking, arrange a bike ride, play badminton or tennis on the outdoor court. If you're more into a street workout, look at the outdoor exercise machines, which will help strengthen different muscle groups and warm up.

In conclusion

Albert Einstein said that "life is like riding a bicycle. To keep your balance, you must keep moving."

Achieving productivity as part of your job is a difficult task. Remember the main thing: it is better to work out regularly for 10 minutes than to dream of an hour-long workout that you will never do.