Physical wellbeing and productivity

I’m very conscious of not wanting to preach or be too prescriptive when talking about physical wellbeing. Nor can I claim to be particularly knowledgeable about what is a vast and complex subject. What I can say without a doubt is that some of the most successful and satisfying stages of my life, personally and professionally, have coincided with when I have been in good physical shape.

Being in good physical shape can mean quite different things for different people. For me it meant that I was reasonably fit, exercising regularly, flexible and supple, not suffering any injuries and eating reasonably healthily. I personally feel that if all the other factors are in place, there is a good chance that my weight will be okay as well. I don’t like to obsess about weight as I don’t think it is particularly healthy to do so, both physically and mentally.

It’s also important to be comfortable with who you are and what you look like (easier said than done I know) and accept that you will never be perfect. We all lead busy, imperfect lives and it is crucial to go easy sometimes, and not beat ourselves up for missing the occasional exercise session or getting that takeaway on a Friday night.

Having said that, it is also worth saying that nothing worthwhile comes without effort and sacrifice. To get fit and healthy, one needs to be reasonably disciplined, motivated and consistent in one’s efforts. I often think of the hare and the tortoise - slow and steady wins the race. Do a little bit every day, rather than have one day of huge effort and then nothing after that until the next week.

One of the most important things in making changes in one’s life is to have a goal or aim. I appreciate that everyone will have a different approach, but if you simply say to yourself that you want to get fit, or lose weight, or get better at a sport for example, and then just go for it, there is a good chance that you will drift, falter and eventually give up. You need to set specific, measurable goals. This applies to most things in life, but I think it is especially crucial with regards to exercise and physical wellbeing.

Using myself as an example, for the last ten years I have been in reasonable shape. Prior to the pandemic I was going to the gym regularly and collaborating weekly with a personal trainer to focus on areas that needed work, such as core strength and flexibility, both of which were lacking as I started to get into middle age. I was also walking a lot, swimming and trying to run occasionally (with mixed results). However, when the UK went into its first lockdown, like many others my established routines collapsed, my gym closed and I slipped into unhealthy habits, including eating and drinking more than I probably should have been, if I am perfectly honest. The pounds started to pile on, I lost fitness, and frankly, mentally I felt pretty worn out and down as well. I also started to experience niggling issues with back and shoulder pain. I had experienced these years ago before I started exercising regularly again. To cut a long story short, a few months ago I made the decision to return to the gym (I had continued walking during the pandemic so was not entirely inactive) and start exercising regularly again. Without exaggeration, within just a week of starting to exercise again, my shoulder pain went away entirely. It felt like a miracle, except it wasn’t of course. I also felt a renewed sense of energy returning which has really made a positive impact on my outlook during challenging times.

Continuing with my personal example, my specific goal with regards to gym is to work out a minimum of three days a week, with a day’s rest between each session and to focus on improving my physical strength and gaining greater muscle mass. The reason for this is that as one ages, muscle mass and condition tends to deteriorate. While this is a natural part of aging, I felt that it was important for me to attempt to slow this process as early as possible. I also know that resistance and weight training (if they are done correctly and safely) improve bone density and joint and ligament strength, with the bonus being that a higher proportion of muscle mass aids weight loss and increases metabolism. I appreciate that a lot of this might seem a bit too technical, but it was important for me to set specific reasons for taking this approach, as it would enable me to create specific goals and steps to try achieving them.

This is probably a suitable time to emphasise that my example is simply that; just one of many examples. Just because I choose to exercise in a specific way at a gym with a particular focus does not mean that you need to do the same, or that this approach would necessarily work for you. Everyone is different and it is important to find early on what is important for you.

So, what has any of this to do with productivity then, I hear you ask? Well, it may be a cliche that a healthy body leads to a healthy mind, but there is a lot of truth to this. Regular exercise improves strength, fitness, and flexibility. It can help to balance the body and avoid or get rid of niggles, as was the case in my example. We also know that exercise can release endorphins which help to make one feel happier, calmer, and even in some cases ease pain, stress and anxiety. An added benefit of exercise can very often be weight loss, a healthier body fat proportion and a more positive body image, all of which can aid with self-confidence. All these positives help to put one into a more positive frame of mind, with increased positivity and energy. I’m convinced that this helps one to be more productive and focused, whether that be in a personal or professional capacity.

One of the reasons this article focuses on physical wellbeing is that in future articles I will aim to write more about work-life balance, and I think physical wellbeing is a crucial element in creating the conditions necessary to make this balance more likely to be achievable.