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A V O I D C H A I R B U T T :

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A H E A D T O M E B O T T M L I N E R E S

O U R C E S

Michaels & Associates Docntrain, Ltd. dba Michaels & Associates

11639 E. Wethersfield Road, Scottsdale, AZ 85259 USA

marketing@docntrain.com www.docntrain.com

Phone: 480-614-8440 Toll-free: 877-614-8440 Fax: 480-614-2775

Copyright © 2008 Michaels & Associates Docntrain, Ltd. dba Michaels & Associates. All rights reserved.

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You’re good at what you do. You have the right work ethic and you always strive to go

above and beyond. What else can you do to improve your performance at work? Get

physically active. According to a study published by the American College of Sports

Medicine (ACSM), quality of work, mental performance and time management improve

by about fifteen percent on days workers exercise. If you want to improve your work

performance and climb to the top through regular physical activity, read further and find

out which activities others enjoy and get some helpful tips about how to choose the right

activity for you.

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Favorite Activities Poll

Being curious about physical activities others participate in and enjoy, we posed the question “What types of

exercise do you enjoy and why?” on the professional networking community website www.linkedin.com. A

number of people responded about the types of physical activities in which they participate and why. Here are the

most frequent responses received. You may want to consider if any of these activities are right for you.

Gym

Joining a gym gives you access to structure, experts who can help you learn how to

exercise correctly, a sense of community, all the aerobic and strength training

equipment you could want and a variety of classes. It’s a great way to explore many

types of exercises. The president of an Arizona company joined the gym to take

advantage of the treadmills. Explaining why she joined the gym, she wrote, “My walk

is on a treadmill at what I call “San Francisco” projection (because I want to walk

around in San Francisco without feeling I’m prone to a heart attack).”

Lift Weights

Milk isn’t the only thing that does a body good. If you are looking for a non-dairy way to get

a strong body, try lifting weights. The Vice President of a Canadian company responded

about weight lifting saying “I've noticed a very significant drop in my stress level. I feel

sharper, and far more productive throughout the day.”

Exercise Improves Job

Performance by About 15%.

Here are some related articles

about fitness in the workplace:

How Much Does Physical

Inactivity Cost You?

http://www.entrepreneur.com

/worklife/healthandfitness/he

althyandwealthycolumnistkris

tinwehner/article195306.html

The Desk Workout

http://www.msnbc.msn.com/i

d/3562670

Fitting in fitness: Finding

time for physical activity

http://www.mayoclinic.com/h

ealth/fitness/HQ01217_D

Exercise - and improve job

performance by 15%

http://changingthenumbers.bl

ogspot.com/2007/12/exercise-

and-improve-job-performance-

by.html

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Walk

Want to get rid of that three o’clock burn-out feeling? Instead of drinking that sugar

and caffeine-filled energy drink to increase your energy and clarity, why not try

walking? Seventy-two percent of the respondents listed walking as one of their

favorite exercises. A mechanical engineer in Alabama said, “I walk a few times a

week at lunch, for about 30 min, with some coworkers. It's a great stress reliever, it's

a nice break from staring at a computer screen, and it's a great way to combat my

"freezing" office.”

Run

Running is a high intensity workout that offers high intensity benefits. An

owner of a company in Texas who responded to our poll said this about

running, “It has given me more energy and increased my creativity. I can't

explain the increased creativity but I seem to have most of my new ideas

while running.”

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Hike

Want a jolt of energy that surpasses the jolt you get

from a latte at your favorite coffee bar? Try a hike with

a friend or the family dog. It’s cheaper, less fattening

and the changes in elevation will get your heart

pumping. One hiker, the vice president of an Arizona

company, said “The amazing views, different seasons

and spotting wildlife were spirit-lifting rewards.”

Yoga

Want to balance your body, mind and spirit? Try yoga. It’s a therapeutic

exercise that provides physical and mental benefits. One information

technology and services professional in New York said, “Yoga is great

because I am getting significant benefits in terms of flexibility, digestion,

strength and weight control, and I don't need equipment.”

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Inline Skate

Throw away your plastic surgeon’s telephone number. You won’t need liposuction if you inline skate! An Arizona

instructional designer commented, “I’ve lost thirty-five pounds, and cellulite on my legs is a thing of the past. My

endurance, balance, tolerance and mood have all improved, and answers to work problems come to me when I am

skating.”

Cycle

Are gas prices eating at you? Cycling costs a

lot less, is better for the environment and

in some cases may even get you to

work faster. A certified public

accountant in Arizona said, “I feel alert, in a better mood

and like I get more done when I ride my bike to work.

Plus, I save $5.10 a day on gas costs.”

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The Right Activity for You

When considering activities that are right for you check with Human Resources to find out about

your company’s wellness program. You might also want to check with your health insurance

company’s wellness program. Either of these resources may have a wealth of knowledge about

different activities or offer discounts and personal support that make it easy for you to get active.

Want to find out more about corporate wellness programs?

These articles may interest you:

http://www.infinitewellnesssolutions.com/workplace-wellness.html

http://health-insurance.suite101.com/article.cfm/workplace_wellness_programs

Before you decide on the activity, check with your doctor. Once your doctor says you’re healthy

enough to participate, choose a physical activity that suits you. To discover which physical activity

might be right for you, ask yourself questions like:

What are your likes?

Do you want to participate in a group or individual activity?

How often can you devote time to the activity?

Do you want to be indoors or outdoors?

What is your budget?

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Likes

When thinking about a physical activity you would like to do, consider what you enjoyed doing as a child

and give it another try. Don’t choose an activity solely because it’s “good” for you. Enjoyment is the key if

you’re going to stick with the activity.

Group or Individual

Group activities can offer friendship, fun and extra motivation because others are depending on you.

Individual activities allow you to participate on your own schedule. They can also offer you a chance to

clear your mind and pin down answers to questions.

Time

Your goal should be to participate in your chosen activity on a regular basis. So, choose an activity with

your busy schedule in mind. If you’re in crunch time at work and are having trouble finding enough time

to participate in your chosen activity there is no need to fret. Instead, try some exercises you can do at

work like taking the stairs, parking your car further from the door, taking a walk at lunch time or doing

desk exercises. Some exercise is better than none.

Take a look at these websites to get more ideas on making every minute count:

http://www.smallstep.gov

http://www.adcouncil.org

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Location

Is being outside appealing to you, or are you bothered by weather extremes? If hot, cold or windy weather conditions are not appealing to you, the

gym or walking in the mall might be good options. If you like the outdoors, walking, hiking, cycling or inline skating might be good choices.

Budget

Physical activities such as walking, running or hiking can cost very little in terms of participating and equipment

costs. In most cases, these exercises cost the price of a pair of shoes. Some activities like a gym membership or

cycling may require a little higher investment. Consider how much you are willing to spend.

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See You at the Top

To improve your performance at work, get physically active. Getting in shape just might be the extra boost you need to get the promotion you’ve been

after. Choose the activity that is right for you and get moving!

marketing@docntrain.com www.docntrain.com toll-free: 877-614-8440