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.

1. AV O I D C H A I R B U T T: G E T F I T & G E T A H E A D

2. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
AHEADTOMEBOTTMLINERES
OURCES
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.
2
Page

3. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
G E T P H Y S I C A L LY A C T I V E T O I M P R O V E Y O U R
WORK PERFORMANCE
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.
3 Page

4. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
AHEADTOMEBOTTMLINERES
Exercise Improves Job
OURCES
Performance by About 15%.
Favorite Activities Poll
Here are some related articles
Being curious about physical activities others participate in and enjoy, we posed the question “What types of
about fitness in the workplace:
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
 How Much Does Physical
most frequent responses received. You may want to consider if any of these activities are right for you.
Inactivity Cost You?
http://www.entrepreneur.com
Gym
/worklife/healthandfitness/he
althyandwealthycolumnistkris
Joining a gym gives you access to structure, experts who can help you learn how to
tinwehner/article195306.html
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  The Desk Workout
types of exercises. The president of an Arizona company joined the gym to take http://www.msnbc.msn.com/i
d/3562670
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  Fitting in fitness: Finding
around in San Francisco without feeling I’m prone to a heart attack).” time for physical activity
http://www.mayoclinic.com/h
ealth/fitness/HQ01217_D
Lift Weights  Exercise - and improve job
performance by 15%
Milk isn’t the only thing that does a body good. If you are looking for a non-dairy way to get http://changingthenumbers.bl
a strong body, try lifting weights. The Vice President of a Canadian company responded ogspot.com/2007/12/exercise-
and-improve-job-performance-
about weight lifting saying “I've noticed a very significant drop in my stress level. I feel
by.html
sharper, and far more productive throughout the day.”
4
Page

5. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
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.”
5 Page

6. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
AHEADTOMEBOTTMLINERES
OURCES
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.”
6
Page

7. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
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.”
7 Page

8. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
AHEADTOMEBOTTMLINERES
OURCES
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?
8
Page

9. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
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
9 Page

10. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
AHEADTOMEBOTTMLINERES
OURCES
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.
10
Page

11. AVOID CHAIR BUTT:
GET FIT & GET AHEAD
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
11 Page