Okay, you’re heading into one of those weeks . . .
You know, the week from hell where it seems all your procrastination is coming around to bite you?
When you wish you could slow time down?
When you realize that you might have to ration trips to the bathroom and meals in order to get everything done that you need to do?
You know what I mean. They come up all the time when you run a business.
And it gets even more complicated when you can’t run away to work at an office.
Funny how these weeks so often coincide with when the kids are home from school and your dishwasher just broke.
In other words, you’ll get no sympathy from life. Sometimes it just piles on. Especially when you work from home.
But there is a simple, powerful way to give yourself more energy when these weeks hit.
What is this magic formula?
Unfortunately, more often than not we seem to shoot ourselves in the foot by nixing this very thing that will help us get out of this hole . . .
If there is one thing that is tempting to drop when the going gets tough, it’s working out.
But as you’re about to discover, this is absolutely, positively the worst thing to shunt to the side.
I’ve hit many weeks like this when I feel I dare not leave the computer. But the reality has always been that by strategically fitting movement into my day, I always get more done.
(In fact, if you do it right, you can still get a workout in without straying too far from your office – all described in the Fitness Module of The Healthy Home Business System.)
Last week, I showed you the benefits of exercise for the brain. Something I’m sure you’ll agree is key to your business success.
Now, I’m going to share with you inspiring info about how exercise will help you face off with a crunch time.
Why This Information Will Help You Exercise At Work More
But before we hit this part, take a minute and consider this:
Once again, I have an ulterior motive for talking about these special crunch-time benefits of exercise.
When you finish reading this article, you’ll have a great new tool for taking on tight schedules. But that’s not all . . .
You’ll have something with even bigger repercussions.
You’ll have a motivation to exercise that will work for you.
I don’t need to tell you how hard it is to get yourself to exercise. I experience it too even though I talk about exercise all the time.
However, too often we try to inspire ourselves with visions of ourselves in our old slim jeans. At best, getting there will take a couple months.
Or we try to use dire warnings of clogged arteries as a motivational tool. Even though this may be years away.
Ideally we’ll never face these gruesome arteries if we exercise enough. So in some ways we never know the difference since we’re shooting for the absence of heart disease.
So unless you’re recovering from a heart attack, this becomes a very abstract goal to motivate yourself with.
These long-term goals are real, but sometimes hard to use for motivation.
The following benefits from exercise are different. They’re things you can feel immediately when you get moving. They will help you from day one when you add exercise to your routine.
And by taking note of how they help you get through your day, you can continue to inspire yourself to exercise the next day . . . and the next . . .
Until voila! Not only are you getting the immediate benefits listed below – but sneakily so, you’ll get to enjoy the longer range ones as well.
So let’s get going. Keep reading to find out exactly how exercise can make all the difference when you’re under the gun . . .
Exercise At Work Gives You Energy
We tend to think about exercise as requiring energy. And it does.
But it also gives us energy – tremendous amounts.
It busts through lethargy like a bullet. And fights fatigue like the nothing else.
I’ve had many a days when I’m dragging my feet. (I’m sure you know the feeling.) Especially after I’ve pulled a long night working to finish a project.
Years ago, I used to reach for caffeine from coffee or chocolate. Or sugar. (In the Nutrition Module of The Healthy Home Business System I explain how these two energy “loan sharks” can rob you of energy. And I discuss some alternatives.)
But over the last few years I’ve turned to exercise. And research shows that I’m actually tapping into the better source of energy.
In 2006, the Psychology Bulletin published a review of 70 studies on exercise and fatigue.
After looking at these studies that involved 6800 people, they found some very convincing evidence.
90% of the participants reported feeling more energy after exercising more.
But it gets better. These studies included cancer patients, older people and younger people. People with heart disease and healthy people. Across the board, the conclusion was the same. Movement made people feel more energized.
And here’s the interesting thing, some of the studies indicated that exercise worked better than stimulants medications like the ones prescribed for ADHD or narcolepsy.
Another study sheds some light on this. When researchers had 20 healthy young men run on treadmills for 30 minutes they found a very telltale sign of the energy-exercise link in their urine samples.
Your body makes a special chemical called phenylethylamine (PEA). It’s part of what gives you that “runner’s high” and is associated with mood, energy and attention. On the other side of things, people struggling with depression have lower than normal amounts of PEA.
On average, the PEA in these exerciser’s urine increased by a whopping 77%!
So next time you feel like you need a dose of coffee, create your own energy chemistry instead.
Try a short exercise break instead. In the Fitness Module I provide you with a full plan for how to make this part of your workday along with specific exercises you can do right near your desk.
You’ll most likely be pleasantly surprised (and no jitters!)
Exercise At Work Helps You Feel Confident At Work
How essential is your confidence for your business? Think about when you’re facing off with a huge, challenging project? Or reaching out to that client? Or making a speech at a conference? Or negotiating a contract?
Confidence is the factor you need on your side.
When analysts looked at the data from 51 studies looking at exercise and self-esteem they found a consistent trend across age groups studied.
Exercise boosts self-esteem.
And contrary to what you might expect, the most significant confidence booster was simple aerobic exercise – not complicated sports or specific motor skills. Simply moving on its own did it.
And here’s something even more interesting . . . While body image is undoubtedly a factor in this, it isn’t everything.
As researchers in Georgia discovered when working with overweight kids, the significant change in self-esteem started way before there were any physical changes.
In other words, you won’t have to wait to see a sleeker you to feel better about yourself. Just by moving more during the day, you’ll experience more confidence.
Now this research is interesting. But perhaps not as essential if you try it out. I know for a fact that when I exercise I feel like I’ve accomplished something that spills over into my other tasks. And then when I combine this with the energy gains discussed previously, it’s a killer combination!
Exercise At Work Helps You Manage Work-Related Stress
Stress – an inevitable part of running a business. And of course there’s no short supply of stress when a crunch week hits.
However, exercise helps here too.
Volumes of research show that exercise reduces anxiety and depression, signs of stress. But now researchers are looking into why. And it’s pretty interesting . . .
It seems that when you exercise your body produces more of a neurotransmitter called norepinephrine, particularly in regions of the brain involved in the stress response.
Norepinephrine has intrigued brain researchers because it seems to play a key role in connecting the brain regions involved in emotional and stress response. Researchers hypothesize that this neurotransmitter doesn’t necessarily reduce the stress response.
It makes your body’s stress response more efficient.
In other words, it helps your body deal with stress better.
When you exercise, you’re forcing your body to work together. You’re pushing all your bodily systems to support the activity. More norepinephrine makes sure that your body can produce a well-coordinated response to stress.
And here’s the other reason exercise is so good for stress . . .
Our stress response was developed when we were worried about predators stalking us.
So when we get stressed, our body prepares us physically to move and think quickly. Our blood sugar levels go up, our pulse quickens – our body is primed to react. These changes are triggered by stress hormones like cortisol and epinephrine.
However, in these modern times, when we get stressed it’s rarely due to a threat of something that requires a physical response. Usually we’re tense because of a tough project, a difficult client or a conflict with a family member.
We can’t sprint away from these problems. So our body doesn’t have the opportunity to use the chemical changes the stress has induced. We’re not sprinting from a sabertooth.
The increase in stress hormones and their effects – high blood sugar levels, increased blood pressure and more – linger.
However, when we exercise, we do what our body is chemically primed to do and that helps restore us to a healthy stress hormone level. Evidence shows that when you exercise regularly, the 24-hour baseline of your stress hormones starts to diminish as well.
This is particularly important for us as we get older. When a 16-year-old’s levels of the stress hormone cortisol go up, it usually dissipates within 24 hours.
With older adults, the cortisol can remain in your system for as long as 3 days.
A wise old adage explains this: What doesn’t kill you makes you stronger. Exercising does increase the levels of stress hormones temporarily. But over the long term, regular exercise decreases the baseline of these hormones in your system.
When you exercise, you help your body adjust to stress. The norepinephrine helps coordinate your response. And overall your body’s stress threshold goes up.
So the next time something that would have stressed you hits you, it doesn’t really pack the same punch.
Physically, you can take it like a veteran.
So When Crunch Time Hits At Work – Go Exercise
So no more excuses – no more pushing exercise to the back burner because you’re under the gun.
Here you have three terrific reasons to exercise. Especially when the pressure’s on . . .
And exactly when you’re most likely to give up on a workout – but you need it the most.
If these all seems like just abstract data to you – test it yourself. Take good notes on how you feel after a short exercise bout. And how much you get done.
Monitor how you feel at the end of the day . . . at the end of the week.
By doing so, you can see for yourself how well this works. I’ve certainly noticed the results.
But better yet, when you take note of these immediate benefits of exercise, you send a message to your brain that your brain will file away in the I-like-this category. You will instinctively start finding a way to fit it in. No matter what challenges you’re facing off with.
Want To Exercise – But Still Can’t Seem To Find The Time?
Look no further, the Sneaking Fitness In Module of the Healthy Home Business System gives you a thorough strategy for making fitness fit into your workday.
You’ll get an overall strategy. Plus a step-by-step guide for applying this strategy. And finally, a terrific set of exercises to fit into the schedule you’ll develop with this strategy.
It’s simple. It makes sense. And it works.
And it’s specifically tailored to your life as a home business owner.
If you’re not sure about how it will work for you, don’t sweat it. It comes with a 90-day Satisfaction Guarantee. If it’s not working for you, just write me a note explaining why and I’ll send you your money back. I want to make sure it works for you like it has for me.
Go Check Out The Fitness Module Now!
But this isn’t just abstract research. She lives this too. A mom, wife, daughter and human being struggling to contend with day-to-day living, she’s always looking for ways to make life better.
When she’s not writing she’s working on her organic homestead farm, mountain biking through the hills, or practicing jiu jitsu with her husband and two kids.