Exercise can fast-track your workplace well-being - here's how
This article by , PhD Researcher in Behavioural and Positive Psychology at the School of Psychology is republished from under a Creative Commons license. Read the .
Exercise has been found to , increase , and . But you may not know that the emotional well-being associated with exercise is also key attributes that can help us while we work.
One of the most established of well-being frameworks () states that of the many ways to experience happiness, five areas are most important: positive emotions, mental engagement, strong relationships, meaning in life and accomplishing goals. At face value, achieving all five may seem a colossal task. But many activities from tennis to triathlons, squash to swimming, can help us clinch all five at once. Evidence suggests that, as a result, we are more likely to , and be at work.
1. Positive emotions
The 鈥渞unner鈥檚 high鈥� is at the peak of positive emotion. While this euphoric feeling is most typically linked to pounding the pavements, it can be experienced via any activity which works both muscles and heart.
The high comes from endorphins 鈥� the body鈥檚 natural painkiller 鈥� being made available which process mood and emotion. Understood as , the high enables us to keep moving even when our muscles are tired, and even a short burst of this positive feeling can help us feel more energised. So next time you鈥檙e feeling low, try squeezing in some physical activity around work. It could give you a morning boost or stave off the post-lunch crash.
2. Mental engagement
Being in the zone is no easy task in a distracting workplace. Scientifically known as 鈥渇low鈥�, this engagement level is the required for personal growth. The Goldilocks of arousal, flow occurs when a task is sufficiently difficult to avoid boredom, but not so hard that we become overwhelmed. The flow experience is decreased activity in the posterior cingulate cortex 鈥� an area of the brain responsible for our sense of self. So flow literally allows us to lose ourselves in the moment.
Physical activities which provide a just-manageable challenge are great for getting into flow. Even better are water-based sports which prevent the use of distracting technology, like sailing, swimming or rowing. Detaching from work in this way gives us time to recharge, meaning we can return with maximum productivity.
3. Strong relationships
While competitive sport can seem cut-throat, the shared pain of limit-busting events can stimulate compassion, and the more we suffer personally, . This not only strengthens our social skills, but in directing greater kindness to ourselves. that self-compassion is a more effective strategy than self-criticism when we face difficulty. So, practising kind self-talk during sport can enable a more positive response to previously unbeatable workplace challenges.
4. Meaning in Life
A philosophically foggy concept, meaning in life has been as having three components: purpose (core goals and aspirations), significance (impact beyond the trivial and immediate), and coherence (understanding own values and life story). Meaning in life can provide a when we face adversity, and helps us to make sense of troubling events. Importantly, that a stronger sense of purpose is associated with moving more.
5. Accomplishments
The value of feeling competent and successful is well known, but greater attention has recently been devoted to the manner in which we interpret success. Research into suggests that whether we believe ability can change (growth) or not (fixed) is central to our well-being.
Those with a growth mindset are more likely to work on developing their skills, embrace feedback as an opportunity to learn, and use setbacks to adapt and thrive. On the other hand, those with a fixed mindset fear failure, take feedback personally, and are discouraged by bumps in the road.
But this can change. that a person鈥檚 mindset can be influenced by something as simple as greater self-awareness. All kinds of physical activities can objectively show us we can achieve goals that at first seemed out of reach. You might think that you鈥檒l never be able to lift a certain weight, for example, but persist, and you will see how strong 鈥� both mentally and physically 鈥� you truly are.
You don鈥檛 need to be super fit, or even a regular gym-goer to benefit from the well-being perks that come with exercise. Getting active a few times a week can be enough to not only transform your physical fitness, but also boost your mood and performance, in and outside of work.
Publication date: 17 January 2019