Improve Productivity with a 20-Minute Workout / Industry / Last Modified: February 22, 2017

Fit 20 minutes of exercise into your day for better productivity

If you are short on time, there are ways to incorporate a workout into your daily routine. Here are some ways for you to workout in just 30 minutes.

The value of a 20-minute workout

A majority of people believe that you have to spend long hours in the gym to get the full benefits, which is a misconception.

Gretchen Reynolds, the New York Times best-selling author wrote a book named “The First 20 Minutes.” In this book, the Reynolds explains that the first 20 minutes of a workout or physical activity generates the highest level of health benefits. It’s when brain sets off significant health benefits that help in enhancing your overall work performance.

According to Reynolds, the advantages of a 20-minute physical activity includes:

A boost in productivity: It’s a proven fact that exercise helps in increasing the overall productivity. While working out, your body produces a chemical named Adenosine triphosphate (ATP) that the body uses as energy. As a result, the boost in power will cause an overall increase in the mental output, energy level, and productivity during the day.

Amplify happiness: Our brain produces endorphins (a hormone that increases the level of happiness) within first 20 minutes of exercise. Moreover, workout also helps to trigger neurotransmitters like dopamine, which is a chemical used to boost up the mood and you’ll eventually feel good.

Better stress management: With the help of just 20 minutes daily exercise, you’ll also be able to get rid of the stress as well. When you start working out, your heart rate increases and the brain recognize it as stress. In response, the brain releases a protein called as brain-derived neurotrophic factor or BDNF that helps to protect you from present and future stress.

Reduce the risk of depression: According to the recent studies, working out is quite helpful in reducing depression. It is due to BDNF, which protects the brain from the stress and the emotional disorders like depression.

Fit a workout into your schedule

Although we are aware of the benefits that the small workout offers but still we all need a lot of devotion and discipline to build and maintain a regular exercise regimen. Here are some of the tips and tricks to manage out your busy schedule.

Don’t overthink it: Starting out with a simple and quick run and plan your workout easily with tips or workout plans outlined online.

Workout at home: If going to the gym is what is preventing you from working out, purchase equipment or workout DVDs that will inspire you to get going.

Be accountable: Treat your workout as an important appointment. If it's not enough to think that way, book time with a friend or personal trainer to keep you accountable for missing workouts.

Effectively manage your day with regular activity. 

See related: Nine to Five Fitness: 10 Ways to Exercise at Work


Photo credit: wavebreakmedia/Photostock

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