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Susie Bush

Moving Forward: Integrating Fitness and Productivity at Work

Updated: Jul 26, 2024



Over the last few months, Dextra Assist have embarked on the journey of seeing how we can incorporate further ideas and practises into our working day to better our health.


I personally loved this plan. I’ll let you into a little secret – I wear two hats! My working life is a slightly strange but intriguing combination, in the morning I teach fitness classes and Pilates and, in the afternoon, I put on my other hat by settling down at the laptop with a coffee, working as a Virtual Assistant and Office Manager.


Blending the two worlds was an eye-opening journey. So, in order for you to benefit fully, I wanted to document my findings, feelings and research.


It started with the rest of the Dextra Assist team, I know that I thrive with movement and that working at a desk has been a whole new ball game for me. It got me thinking – how do I share this passion for physical activity with others who might not quite see the allure? I mean, sure, saying "I love it" is all well and good, but I wanted to dive deeper.


  • What's the science behind it?

  • Why does breaking a sweat make us feel so good?

  • And how do I convince those who are content with their current routine that there's a whole world of benefits waiting for them if they just lace up their trainers and give it a shot?


So, I started exploring. I dug into the research, soaked up every nugget of knowledge I could find, and then I did what any self-respecting office manager with a passion for fitness would do – I turned it into a mission. A mission to make movement not just a chore, but a joy. To show that even the smallest steps towards a more active lifestyle can make a world of difference.


It's not about shouting from the rooftops about my love for exercise – it's about gently nudging others to discover the magic for themselves. If you're all about setting a new 10km goal, that's fantastic! But if the thought of structured exercise makes you break out in a cold sweat, no worries! There's a level of activity out there for everyone that'll leave you feeling great.


I did some digging, and let me tell you – there's some pretty cool stuff out there about staying active and kicking butt at work! Turns out, it's not just my body giving me the nudge to get up, stretch, and take a breather before diving back into the laptop grind. Nope, my boss is reaping the rewards too!


There's this study that found taking a quick 30-second to 5-minute break every hour can lead to a whopping 13% boost in productivity. Yes, you read that right – 13%! By giving ourselves permission to step away from the screen for a hot minute, we're not just doing our bodies a favour, we're also giving our boss a reason to high-five us.


But wait, there's more! Taking regular breaks isn't just good for getting more stuff done – it also leaves us feeling happier and less burnt out. Yep, you heard me – happier AND less burnt out. It's a win-win situation for us all!


So, we've covered the 'why' behind taking a break, and now let's dive into the 'how'.


My next exploration led me to uncover the fascinating connection between physical activity and doing it outdoors. Spending time in nature or even just gazing at natural scenes has a remarkable impact on our ability to concentrate. Nature has this innate ability to captivate us, allowing our minds to naturally zero in on the present moment. This offers a much-needed break for our busy brains, leaving us refreshed and ready to tackle new tasks.


It doesn't stop there! Regular exposure to green spaces has been linked to reduced risks of depression, along with improvements in concentration and attention span. And when we take our physical activity outside, the benefits multiply. The varied terrain challenges our muscles, while elements like wind and rain provide resistance, giving us an extra workout boost. Ever heard the saying "it blows the cobwebs away"? Well, there's truth to it! Being immersed in nature has been shown to lower cortisol levels (that pesky stress hormone) and alleviate symptoms of depression, leaving us feeling mentally rejuvenated.


There's genuine science supporting the benefits of physical activity, not just for our physical well-being (no surprises there!), but also for our mental health and even enhances our happiness and productivity at work.


Our initiatives at Dextra Assist have shown that implementing a weekly Pilates class, enforcing 15-minute breaks from our desks every few hours, and starting regular check-ins to talk about future goals and development have massively improved our productivity as a team.


From this experience, I learnt that taking the time to prioritise health and well-being is not just about improving individual fitness levels but about fostering a supportive and productive work environment. These practices have helped us become more cohesive as a team, more innovative in our approach to work, and more resilient in facing challenges.


I challenge you to explore for yourselves how to be more active and how prioritising health can also promote better quality work and enable you to progress further in your careers.


Embrace the small steps towards a healthier lifestyle and see the remarkable difference it can make in your personal and professional life.


Stay tuned for more articles and suggestions on incorporating more movement into your workday, and feel free to comment below with additional ideas for our team to explore.

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