Dear Friends and Clients,

When I started mentoring under-employed professionals 30-odd years ago, I found that a physical fitness initiative could make all the difference to somebody trying to move her career to a faster track.  Back then, I theorized that a fitness regimen was helpful because it provided positive daily structure for people trying to change their lives, and because working out can make you feel and look better, which is great for self esteem.

In those early days, it took a leap of faith to link fitness and career success.  Now, however, study after study has demonstrated that regular exercise not only is important for your health, but also can enhance your productivity and performance at work.  And the relationship between physical activity and the quality of your life is complex and profound.

If you’re feeling either stressed and frantic, or bored and disengaged at your office, your exercise program may be a good starting point for making some positive changes.  I hope that this issue of Bev’s Tips may inspire you – or perhaps somebody you know – to jumpstart or fine tune your workout program.

With warm wishes,
Bev

Want to Move Ahead at Work?
Your Exercise Regimen May Help

• Get more energy.   We know that exercise is basic to our health, but it’s hard to focus on longevity when we’re so busy that it takes all our energy just to get through the day.  Research indicates, however, that the time it takes you to exercise will be more than offset by energy and productivity gains, once you have a regular workout program in place. 
  
  
• Be smarter.  Regular exercise can help your memory, break through your writer’s block, and improve your ability to solve complex problems.  Studies suggest that even moderate exercise can increase your cognitive capacity.
  
  
• Feel younger.  Physical exercise changes your body chemistry, countering many effects of aging and making you stronger, more agile and better able to fully engage in the challenges of another day at the office.
  
  
• Reduce stress.   Yoga is an ancient path to serenity, and many yogis think of their practice as “active meditation.”  Modern research documents yoga’s stress-relieving benefits, including lowered heart rates and blood pressure. A consistent program of repetitive exercise, like running and biking, can have a similar impact.
  
  
• Stay upbeat.  A positive attitude may be critical to career advancement, but job stress can bring you down.  Psychological research confirms that exercise can play an important role in enhancing your mood and beating depression.  Even folks already taking medication for clinical depression may further reduce their symptoms through daily exercise.
  
  
• Sleep better.  Thirty minutes of exercise each day can help you to sleep through the night, which will further enhance your performance at work.
  
  
• Just do it.  Exercise can help your career as well as your health. But that doesn’t mean that it’s easy to get started.  If you’re having a hard time building the exercise habit, consider these techniques:
• Start small.  Establish the habit by starting modestly, committing to do exercise just a few minutes per day, several times a week. 
• Keep it simple. Don’t let the logistics overwhelm you.  If joining a club or buying equipment seems daunting, just get out there and start walking.
• Be specific.  Research suggests that the more detailed your exercise plan, the more likely it is that you’ll stick with it.  For example, if walking is the way you want to start out, you’re more likely to stick to the program if you commit to a specific route and time of day. 
• Use rewards.  Set realistic, manageable goals, then reward yourself when you achieve each milestone.
• Keep track.  Keeping a diary or a daily log of your exercise can be deeply reinforcing and help you stay on track. 
• Get a buddy.   Find somebody to exercise with, to serve as a coach, or at least to offer regular encouragement.