Many people hit the gym to improve cardiovascular health, build muscle, and of course, get a rockin’ bod. But working out has above-the-neck benefits, too. For instance, what if it could make you a better employee?
The business world is a stressful place – it’s no day at the beach that’s for sure! Studies have shown that making time for exercise provides some serious mental benefits; regardless of your age or fitness level. Research also has proven that exercise helps boost morale, increases employee retention, and increases employee productivity. Take advantage of our Business Health Program to make your workplace a happier and healthier one!
Our Business Health offers corporate discounts and corporate wellness programs to businesses both large and small. We’ll work with you and your team to create customized workouts in a small group setting. This environment is a cost-effective way to receive individualized instruction from a fitness professional.
We’ll even come to you! Recently, we’ve partnered with Garmin in Chandler, AZ to sponsor their For the Health of It!. A company-wide voluntary wellness program, that aims at increasing awareness and improving Garmin associates’ knowledge of their personal health. The program’s mission is to inspire and empower individuals to take responsibility for their own health through balanced nutrition, regular physical activity and awareness and education. Each week, one of our personal trainers travels to the Garmin Campus and puts their employees through a full-body workout.
Think our Business Health Program is something for you and your company? Call 480-779-7505 today to see what we can create for you!
Sample Garmin Workout
Body Weight Squats
- Position your feet somewhere between hip- and shoulder-width apart.
- Turn your toes out as needed to accommodate flexibility through the movement.
- Keep your chest tall.
- Look ahead and slightly up.
- Be sure your knees are tracking in line with your toes.
- Squat as deep as your flexibility allows.
Stair Run
- Run up and down two flights of stairs
Side Lunges
- Keep your chest up.
- Shift your weight through your midfoot and heel.
- Lunge as low as your flexibility allows.
Stair Run
- Run up and down two flights of stairs
Bulgarian Split Squat with Chair
- Place one foot in front of you and the top of the other foot behind you resting on a chair.
- Keeping your core tight, slowly lower your body until your front knee is bent to 90-degrees.
- Make sure your front knee doesn’t go in front of your toes.
- Return to starting position.
Stair Run
- Run up and down two flights of stairs
Chair Push-Ups
- Place your hands on the side of the chair directly under your shoulders.
- Position your feet hip-width apart.
- Maintain a plank position; your body should be in a straight line from from the back of your head to your hips.
- Keep your neck neutral, keeping it in line with your shoulders.
- As you lower, keep your elbows close to your body.
Stair Run
- Run up and down two flights of stairs
Chair Triceps Dips
- Slide your butt off the front of the chair with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
- Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
What to tell your boss
Get your boss inspired to help you exercise by reading up on these unexpected ways that working out can benefit mental health, relationships, and lead to a healthier and happier life overall.
Reduce stress
Rough day at the office? One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!
Boost happy chemicals
Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed . For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time.
Improve self-confidence
Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth . How’s that for feeling the (self) love?
Prevent cognitive decline
It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 . Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.
Alleviate anxiety
Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity . And we thought intervals were just a good way to burn calories!
Boost brainpower
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance . Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning. Smarty (spandex) pants, indeed.
Sharpen memory
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning . For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults .
Get more done
Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers .
Tap into creativity
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards . Supercharge post-workout inspiration by exercising outdoors and interacting with nature. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.
Inspire others
Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain .
