Get moving! Top tips for productivity and concentration

Productivity and concentration go hand in hand in the working world. Often, when our concentration drops, our productivity will also be affected. We need more time to think about what we’re doing, to correct mistakes and of course, there’s the dreaded procrastination.

So, how can we maximise our productivity and concentration at work?

Well, the first place people tend to go when feeling a dip in productivity or concentration, is to grab a tea or a coffee. This does help in the short term - but can actually cause lower concentration in the longer term as the caffeine starts to wear off.

When our clients tell us they struggle with concentration we always recommend physical activity as the answer. The reason behind this is improved blood flow to the brain, which in the short term can have a dramatic and positive effect on concentration at work. As little as 20 minutes of exercise has been proven to be effective in improving concentration, so a quick circuit or a run before work, or during your lunchbreak, will do the trick and help you combat that afternoon slump in productivity.

In the longer term, it’s been widely proven that undergoing regular physical activity will release proteins in the brain which will help build memory and overall cognitive performance. So, when you’re exercising relatively intensely, you’ll be training your brain as well as your muscles and cardiovascular system! This improvement in brain function will generate more productivity without even realising.

There are other benefits to exercise which feed into the productivity of you and your colleagues. One of those being improved mood and energy levels.

There are lots of benefits to these aspects, but if you think about having a happy, healthy and energetic team working around you, you can imagine the morale and team building effect this will have. A happy team is a productive team, and the more productive and effective a team is, the happier the team might become - and so perpetuating the productivity cycle. But, the same goes for individuals who might not necessarily work within a team.

Another area of research which is relevant for productivity is lower intensity exercise. Studies have shown that low intensity exercise, like walking, can improve creativity and mental energy. So, instead of reaching for a temporary boost in energy (a sugary snack or a cup of coffee), we would always recommend going for a walk to stimulate those creative minds.

A plan for exercising – some ideas to get you started

At Portside PT we recommend our clients do 30-60 minutes of exercise 3-4 times per week, with at least one of those workouts being strength training. This is a manageable amount of training to undergo each week which will provide all the benefits like improved body composition, heart health, mental health and overall concentration and productivity.

If you need some ideas of what exercise you can do from home or if you prefer to be outside to exercise, here are some examples of what you could do!

• Running: 20-30 minutes 2-4 times per week (lunchtime is best for afternoon productivity)
• Walking: 40-60 minutes 3-5 times per week
• Home workout: squats x10, push-ups x10, lunges x10, tricep dip x10, crunches x10, rest x60 seconds – and repeat for 3-4 rounds

So, get out there and get moving, your brain will thank you for it! 

Timmo Quantick is from Portside Personal Training, offering bespoke personal training in Hove. Find out more on their website.

If you want to contribute to the Chamber blog, contact us on hannah@brightonchamber.co.uk