Having you been wondering how to create time for exercise when your career demands your time and effort? Looking for ways to exercise and get fit without disrupting your busy schedule? Look no further! Exercise is a great way to boost your physical fitness as well as mental fitness which in turn, helps enhance your performance and productivity in your work, problem solving, decision-making, schoolwork and recall activities in your life. It is also a great buffer against the stress that inevitably builds up when pursuing a demanding career.

No Time like the Present

When your career keeps you on the move, it is tempting to chalk up your lack of exercise to the limited free time you have. It is, therefore, easy to keep procrastinating and throwing to the world the “I’m too busy to create time of exercise” excuse. However, did you know that even just a little exercise can make quite the difference?

“making a habit of exercising yields long-term positive mental benefits”

Even while working a demanding job, it is not too difficult to create 30 minutes to an hour slot to fit in a workout. Because while time constraints are a real thing, the main reasons that prevent people with demanding careers from creating time to workout is due to lack of motivation and doubt that they will stick to the habit long enough to even reap the benefits. So, they instead opt to watch TV or surf the internet rather than taking the effort to create an hour of exercise.

How Exercise Boosts Your Mental Fitness

While toning, losing weight, gaining muscle, keeping fit, enhancing your cardiovascular health and developing strength and endurance are the main benefits of exercise, there are also benefits that are overlooked by most. Did you know that regular exercise increases your mental fitness? Well, making a habit of exercising yields long-term positive mental benefits including but not limited to enhanced cognitive, creativity, memory, affective and learning capabilities. Here is how exercise helps you sharpen your mental fitness:

It Gives You a Boost of Energy

Contrary to the opinion that a great workout will leave you sore and tired, exercise energizes you which helps you think better and with more clarity. It also helps you sleep better which makes your mind well rested when you wake up and hence, able to brainstorm better.

A Great Way to Reduce Stress

Imagine the stress you can get after a long busy day. It is easy for a demanding work day to leave you feeling bad, overwhelmed, hopeless and exhausted. However, physical activity can help you reduce the stresses you collect throughout the day, help you sleep better and hence give you a new start on a stress-free day full of productivity, enhanced performance and promise.

Increases the Volume of Selected Brain Regions

The parts of your brain that deal with thinking and memory are greatly boosted by heart-pumping invigorating moderate intensity exercise of at least two hours each week. Wanting to boost your mental productivity and performance does not mean that you have to go to the gym.

“A workout can help you come down and boost your mood hence giving your performance a boost.”

You can do it yourself at home using fewer but just as effective equipment such as dumbbells and jumping ropes, go swimming, dance, join a sport that you like, take brisk walks outside or take to jogging in the morning or evening.

It Has Both Curative and Preventive Properties

Exercise acts as both a cure and a preventive measure for certain conditions. For instance, it provides an instant uplift in your mood when you are feeling depressed or anxious and also when done regularly can help you get over your depression and anxiety completely and avoid relapsing. The endorphins released after a workout can help you come down and boost your mood hence giving your performance a boost. It is also great at enhancing cognitive function and is a buffer against memory loss and cerebral decline. Regular exercise can therefore significantly lower your risk of developing dementia as you age.

Learn Faster

When dealing with a demanding career, it is normal to finds yourself encountering new things or needing to learn something different in order to apply it in your problem solving activities and other tasks. It is also great to learn new skills that will help you build up your resume and improve your ability to do your job. You may be wondering where exercise comes in in all this. It boosts growth factors in your brain allowing it to create new connections and cells that increase its learning function. Hence, you are more likely to sort out priorities, improve focus control impulses and have better coordination, attention, concentration and distraction-filtering skills that make you a better learner.

Boost Your Self-Confidence

When hit by a bout of doubt as to your self-worth and abilities, exercise can help combat your low self-regard by boosting your self-esteem and making you feel positive with regard to your attractiveness. This has the effect of enhancing the feeling of self-love that can boost your self-confidence and enable you to feel that you can do things that you normally wouldn’t, as well as help you improve your belief in your abilities to solve problems, tackle new things and take on challenges both at work and in your personal life.

Help Curb Addiction

Are you addicted to sex, alcohol, drugs or junk food? Try some exercise and see an increase in your ability to control these addictions. Following through your fitness programs can help distract you from constantly looking for the dopamine released when you partake these addictive pleasures and hence enable you to stick to a rehabilitation program, control the addictions faster and avoid relapses. Resistance and endurance exercises especially, help strengthen your resilience and hence allow you to cope with the process of controlling your addictions in a healthy way.

A Source of Inspiration

Are you feeling stuck? Taking a few minutes to walk, jog or do some exercises can increase your productivity and give you the inspiration needed to develop new ideas and find elusive solutions.

“It is much easier to build up a routine when you feel that it is not eating up too much of your time.”

This is because it gives you a boost of energy and enhances your mood something that being sedentary does not. This increases your creativity and helps you get out of a funk. A boost in productivity also gives you the inspiration to succeed even more.

Create Just A Little Time and Increase It Slowly

Never be pressured to think that you can only reap the benefits of exercise by dedicating hours each day! Even starting off with a 10 minute to 30 minutes session is better than not exercising at all. Besides, it is much easier to build up a routine when you feel that it is not eating up too much of your time or making you feel as if you are taking on a huge responsibility. Starting small can help you keep boosting your energy and adding on as you get used to the habit which makes it easy to remain accountable and maintain the fitness routine unlike if you start big. Hence, you don’t have to bite off more than you can chew; the key is to start now and start small. In fact beginning too hard can turn you off of your exercise program because it delays the normally immediate mood boost effect of exercise and hence makes you feel as if it is not helping.

“Exercise whenever you are feeling low and see the instant uplift in your mood.”

If you still find starting an exercise routine is a hard to do, you can join a class or pool in your workout ideas with an accountability partner such as a friend or spouse or hire a personal trainer who will make sure you stick to your sessions and even make it easier by choosing the most suitable workouts for you. You can also try exercising whenever you are feeling low and see the instant uplift in your mood something that will help you notice the immediate benefits and hence be spurred to make exercise a regular habit. A few minutes of exercise that pumps your heart will do wonders for your brain both in the short term and in the long run.

Hence, choose aerobic exercise, cardio, coordination cardio exercises such as dancing and interval training circuit workouts that increase your heart rate and allows short intervals of rest among different sets of different types of exercises to boost your brain fitness. These don’t require sophisticated cardio machines but just some time, motivation, simple fitness equipment and a resistance and cardio workout to help you reap the benefits. For instance, you can do a HIIT (high intensity interval workout) for 10-15 minutes that can involve bursts of jogging, squats, burpees, lunges, planks, jumping jacks, chin-ups, push-ups and crunches among others with intervals of rest in between. However, with any type and duration of exercise you choose to boost your mental performance, the key is to focus on what you enjoy, ensure you are comfortable both in your clothing and location setting, track your progress, and reward yourself afterwards to help you maintain this fitness habit.