Walking is one of the best workouts you can do. This is a low-impact exercise, easy on the joints, that can be done by anyone anywhere. It is absolutely free and, most importantly, it comes with a series of benefits for both the body and the mind. Among many others, going for a stroll can help you boost productivity at work. Yes, that’s right. Walking, done on a regular basis, can improve work performance. How? Keep on reading to discover the ways this simple exercise can aid you work more efficiently.
Better Cognitive Function
Walking has a positive effect on our brain and how it functions. It doesn’t matter if we’re teenagers, in our 40’s or seniors. It doesn’t matter if we go for a brisk walk or a leisure one. Engaging periodically in this exercise will lead to the development of new connections between brain cells and will boost your brain power. This is supported by a growing body of research.
A recent study investigated whether physical activity can generate short-term improvements in cognitive health. The results showed that a low-intensity activity such as walking has the power to improve the cognitive processing speed. This is the speed at which the brain is able to take in and process new information. A different paper discovered that walking can bring visible improvements in the white matter, which plays a vital role in the brain health.
Higher Creativity
Are you struggling to find new ideas at your workplace? Are you lacking inspiration? Then take a walk!
Professors from the Stanford University examined the effects of walking on creative thinking. The scientists had participants to the experiment use their imagination to solve diverse assignments in two different phases: at first they were asked to seat at a desk in an office space and then to complete given tasks walking on the treadmill. The results showed that the creative output of those who walked was increased by 60% in comparison to those who sat down during the tests.
Another research, conducted by professors from the University of Graz, Austria, investigated whether there’s a link between exercise and creativity levels. 79 individuals, aged between 18 and 33 years, participated in the program. They were monitored for five days to see their physical activity level and then asked to complete a series of tests to assess their ingenuity. After analyzing the final data, scientists concluded that those who moved more turned out to be more inventive than those who remained rather sedentary.
Improved Focus and Memory
It has happened to all of us at some point – we simply can’t bring ourselves to concentrate and complete an activity. Going for a stroll can be a game-changer in this situation. A research from the University of Illinois discovered that taking a short break and going for a walk can improve workers’ focus during busy, intense periods. According to the findings, regular walking breaks can help you clear your mind and increase your capacity to concentrate.
In addition to boosting your focus, walking can have a positive influence on the working memory. The working memory comprises the rather smaller amount of information we store in our mind in order to perform specific cognitive tasks. A systematic review aimed to determine if there’s an association between physical exercise and this type of memory. After analyzing 28 studies with over 2,000 participants, researchers found out that a moderate-intensity exercise like walking can effectively improve the working memory of older adults. They recommended engaging in this form of workout for 45 to 60 minutes, 3 times a week.
It Reduce Stress
Stress can seriously affect your productivity. It can have an impact on your decision-making abilities, it can lead to errors, poor time management and an overall decrease in your work performance. One of the effective methods to relieve stress is, you’ve guessed it, walking.
How does walking reduce stress? Well, a stroll can boost the blood flow and oxygen to the brain and lead to the release of endorphins – the “feel-good” chemicals produced by our bodies. These hormones play an active role in alleviating stress, in relieving pain and generating a feeling of relaxation. At the same time, taking a walk can decrease your cortisol levels, the body’s main stress hormone.
Japanese scientists from the University of Tsukuba investigated whether work-related stress can be combated through walking. After analyzing data from more than 6,000 workers, aged between 20 and 60 years, they discovered that the key is moving in a natural environment. Their analysis indicated that walking at least once a week in a forest, a park or any green space can improve employees’ abilities to manage stress.
It Boosts Energy Levels
Do you feel like you’ve been hit by a wave of sleepiness and lethargy? Then it’s time to get your body moving. Another scientifically-proven benefit of walking is the fact it can help us increase our energy levels.
In a systematic review and meta-analysis, which included 16 studies and 678 individuals, professors from the University of Georgia examined the impact of physical exercise on energy and fatigue levels. They found out that going for a walk longer than 20 minutes can lead to a decrease in tiredness symptoms and a boost in energy. A different study compared the effects of stair walking and of caffeine consumption on energy levels in sleep deprived young women. The results? Participants felt more energized after the 10-minute stair walk than after drinking 50 mg of caffeine.
How to Integrate Walking into Your Workday
There are several ways you can incorporate walking into your daily workday:
- Walk to work when possible.
- If you’re driving, park further away from your building and walk the rest of the distance.
- If you’re taking public transportation, don’t get off at your regular stop. Instead, get off one or two stops earlier and walk.
- Take the stairs instead of the elevator.
- Walking meetings. Although they may seem atypical at first, this sort of meetings can generate real benefits. According to research, walking meetings are correlated with increased productivity and better mood among employees.
- Lunchtime walk. Going for a stroll during your lunch break can have a positive influence on your workday. Findings suggest that a 30-minute walk during lunchtime can lower nervousness, boost the mood and hence improve efficiency in the workplace.
Keep Track of Your Walks
There’s no question about it, walking is essential for a healthy life. At the same time, it’s also important to log your walks. Recording your physical activity is an excellent idea from diverse perspectives. This will keep you accountable, it will give you the opportunity to see your progress and feel a sense of accomplishment. Reaching and surpassing a goal will reinforce the confidence in yourself and in your abilities and will help you maintain a positive mindset.
Tracking your walking activity can be easily done today. You can keep a walking journal, purchase a pedometer or fitness tracker or, the simplest method, use your phone, which you carry with you anywhere you go. Just install a walking app like our own ActivityTracker and you’re all set. The app will automatically record your movement and will display useful info regarding your step count, distance, calories burned or active time. You’ll be able to set your own goals, monitor your progress in detail and share your results with family, friends and colleagues.