An important meeting is 30 minutes that needs your utmost attention and participation. Your boss is expecting you to fill in vital details that can close a huge sale. The problem is you’ve been sitting and staring at spreadsheets for the past hour and about to fall asleep. What is the best course of action?
- Drink 2-3 cups of coffee to wake up
- Do nothing
- Walk up and down the stairs in the emergency exit for 10 minutes, 15 minutes before the meeting
Typical thoughts would be the first choice. Some may try to push through and step into the room like a superhero and nail the presentation. Science and the 2018 Physical Activity Guidelines Report by the CDC states the last option is best.
I know what you’re thinking, “how can walking up and down the stairs for 10 minutes do anything but get me sweaty and out of sorts?” Let me calm you fears, my friends, with some facts not fake news. These are some of the findings in the CDC’s report from 2018.
- A single bout of moderate-to-vigorous physical activity will reduce blood pressure, improve insulin sensitivity, improve sleep, reduce anxiety symptoms, and improve cognition on the day that it is performed.
- Strong evidence demonstrates that acute bouts of moderate-to-vigorous physical activity have a transient benefit for cognition, including attention, memory, crystalized intelligence, processing speed, and executive control during the post-recovery period following a bout of exercise.
- The largest positive effects are observed from 11 to 20 minutes after the bout of activity.
Granted, the CDC is under fire for their confusion on pandemic guidelines. These came out two years before the word coronavirus was trendy. Also, they spent 10 years researching and updating their original report from 2008 to deliver these guidelines, not 10 days as it seems now.
You can apply these principles to any complex task you have at work. They also apply equally well for your children before taking tests. Maybe schools should read this evidence, but that’s another story for another day. Of course, you know the physical benefits a few added steps can do for your heart, lungs, and weight loss.
The key phrasing in all of this is moderate-to-vigorous. That means your breathing is a little labored, yet you can still hold a conversation. It is not a leisurely stroll around the parking lot or to the break room for another donut. Some exertion is required, also does not require playing a 90-minute soccer game. Using that as your template, there are many activities you can do that you enjoy achieving moderate-to-vigorous. Point is, do it!
An even better part of these findings is they occur naturally. You do not have to make crystallized intelligence and processing happen, they do automatically in the brain just from elevating your heart rate to moderate-to-vigorous. How awesome is the human body?! All of these are organic byproducts of moving around a little more with slightly higher intensity. No purchase necessary and no negative side effects.
If you do not experience what a 10-year study says, I will send you a $10 gift card to the coffee store of your choice! Email me at firstname.lastname@example.org and give me your details why the evidence did not work for you. If you need more suggestions, email me also. My aim is to help you perform better in your career.