"One can pay back the loan of gold,
but one dies forever in debt to those who are kind."
Malayan Proverb
Monday, December 6, 2010
Exercising and The Work Day
People who exercise on work days are more productive, happier and suffer less stress than on non-gym days, scientists revealed today.
University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunch breaks - were better equipped to handle whatever the day threw at them.
It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.
The research, published in the International Journal of Workplace Health Management, is the first of its kind to prove that exercise during work hours has mental, as well as physical benefits.
Jo Coulson, Research Associate in the University's Department of Exercise, Nutrition and Health Sciences, said: "Our statistical results were very important."
"On exercise days, people's mood significantly improved after exercising. Mood stayed about the same on days they didn't, with the exception of people's sense of calm which deteriorated."
"Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands."
The study group was made up of 200 university staff and employees working for a pensions company and an IT firm.
Each employee completed a questionnaire about their mood, workload and performance on days when they exercised.
The data was compared to answers from days participants opted not to exercise.
The workers, who were already in the habit of exercising, chose their own mode, frequency and intensity of workout to better reflect a real-life situation.
Most used a gym and did classes while some did weight training and team sports.
The key findings were:
Seventy two percent reported improvements in time management on exercise days compared to non-exercise days.
Seventy nine percent said mental and interpersonal performance was better on days they exercised.
Seventy four percent said they managed their workload better.
The questionnaire scores were 27 per cent higher on exercise days in categories such as dealing calmly with stress and 41 per cent higher for feeling motivated to work.
Those who exercised were also 21 percent higher for concentration on work, 25 percent for working without unscheduled breaks and 22 percent cent higher for finishing work on time.
Feedback from focus groups found that people who built exercise into their workday were re-energised, calmer and more able to solve problems.
Ms. Coulson added: "It's generally well-known now that there are many physical and mental health benefits that can be gained from regular exercise."
"If people try to fit an active break into their working day, they might also experience the added bonus of their whole day feeling much more productive."
"And that always feels good in our busy lives."
"The study also begs the question whether employers can afford not to be encouraging active breaks."
"The suggestion is that employers who are ahead of the game in offering proper on-site facilities actually get less from their employees on days that they don't exercise.
University of Bristol researchers found that employees who enjoyed a workout before going to work - or exercised during lunch breaks - were better equipped to handle whatever the day threw at them.
It also found that people's general mood improved on days of exercise but they became less calm on non-exercise days.
The research, published in the International Journal of Workplace Health Management, is the first of its kind to prove that exercise during work hours has mental, as well as physical benefits.
Jo Coulson, Research Associate in the University's Department of Exercise, Nutrition and Health Sciences, said: "Our statistical results were very important."
"On exercise days, people's mood significantly improved after exercising. Mood stayed about the same on days they didn't, with the exception of people's sense of calm which deteriorated."
"Critically, workers performed significantly better on exercise days and across all three areas we measured, known as mental-interpersonal, output and time demands."
The study group was made up of 200 university staff and employees working for a pensions company and an IT firm.
Each employee completed a questionnaire about their mood, workload and performance on days when they exercised.
The data was compared to answers from days participants opted not to exercise.
The workers, who were already in the habit of exercising, chose their own mode, frequency and intensity of workout to better reflect a real-life situation.
Most used a gym and did classes while some did weight training and team sports.
The key findings were:
Seventy two percent reported improvements in time management on exercise days compared to non-exercise days.
Seventy nine percent said mental and interpersonal performance was better on days they exercised.
Seventy four percent said they managed their workload better.
The questionnaire scores were 27 per cent higher on exercise days in categories such as dealing calmly with stress and 41 per cent higher for feeling motivated to work.
Those who exercised were also 21 percent higher for concentration on work, 25 percent for working without unscheduled breaks and 22 percent cent higher for finishing work on time.
Feedback from focus groups found that people who built exercise into their workday were re-energised, calmer and more able to solve problems.
Ms. Coulson added: "It's generally well-known now that there are many physical and mental health benefits that can be gained from regular exercise."
"If people try to fit an active break into their working day, they might also experience the added bonus of their whole day feeling much more productive."
"And that always feels good in our busy lives."
"The study also begs the question whether employers can afford not to be encouraging active breaks."
"The suggestion is that employers who are ahead of the game in offering proper on-site facilities actually get less from their employees on days that they don't exercise.
Saturday, December 4, 2010
One Flesh
"Drop the sword - for there is but one flesh to wound, and that is the one flesh of all humankind."
Jonathan Lockwood Huie
We are all of one body.
Any harm or hatred toward another is injury or hate toward the whole of creation and toward oneself.
Jonathan Lockwood Huie
We are all of one body.
Any harm or hatred toward another is injury or hate toward the whole of creation and toward oneself.
Friday, December 3, 2010
Spirit
"I love you when you bow in your mosque, kneel in your temple, pray in your church.
For you and I are sons of one religion, and it is the Spirit."
Kahlil Gibran
For you and I are sons of one religion, and it is the Spirit."
Kahlil Gibran
Hindsight
"No yesterdays are ever wasted for those who give themselves to today.”
Brendan Francis
Hindsight can be torture. It’s always easy to identify after the fact what you think you should have done–what you should have said or how you should have acted.
It can seem imperative to look back critically when you surmise that you somehow misused yesterday, but regret in the present is far more wasteful than whatever went on in the past. You can’t possibly change what’s already happened, but you can learn from it to create what happens today.
How can you use the wisdom you’ve gained to make the most of this moment?
Brendan Francis
Hindsight can be torture. It’s always easy to identify after the fact what you think you should have done–what you should have said or how you should have acted.
It can seem imperative to look back critically when you surmise that you somehow misused yesterday, but regret in the present is far more wasteful than whatever went on in the past. You can’t possibly change what’s already happened, but you can learn from it to create what happens today.
How can you use the wisdom you’ve gained to make the most of this moment?
Fill up On Fiber
Stomach always growling no matter when you ate?
Fill up on fiber-rich foods, which keep you full longer. Plus, fiber has no calories.
Adding more fiber to your meal can help curb appetite and make you feel fuller. Unlike other carbohydrates, fiber, because it can’t be digested by the body, has zero calories. It’s easy to get enough fiber in your diet if you eat plenty of fruit, vegetables, legumes and whole grains. By choosing the whole-grain version of your favorite food, like whole-grain couscous, brown rice or whole-wheat pasta, you can fill up faster and get more nutrients to boot. Whole grains not only have their fiber intact, but they also are better sources of essential minerals like selenium, potassium and magnesium.
Fill up on fiber-rich foods, which keep you full longer. Plus, fiber has no calories.
Adding more fiber to your meal can help curb appetite and make you feel fuller. Unlike other carbohydrates, fiber, because it can’t be digested by the body, has zero calories. It’s easy to get enough fiber in your diet if you eat plenty of fruit, vegetables, legumes and whole grains. By choosing the whole-grain version of your favorite food, like whole-grain couscous, brown rice or whole-wheat pasta, you can fill up faster and get more nutrients to boot. Whole grains not only have their fiber intact, but they also are better sources of essential minerals like selenium, potassium and magnesium.
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