Get More Done
Get more done. Move between the big stuff.
🌅 Coach Sunny: "You don't have to feel like it. Shoes on, door open. That's the win."
Key findings
- Higher physical activity was associated with smaller declines in work quality and job performance (683 workers). (Pronk NP et al. 2004)
- A single exercise bout slightly improves cognitive performance. (Chang YK et al. 2012)
How moving helps
In a study of 683 workers, higher physical activity was associated with smaller declines in quality of work and overall job performance, and higher fitness with smaller declines in quantity of work (Pronk 2004). That is an association study. A single bout of exercise also gives a small boost to cognitive performance (Chang 2012).
Your next 15 minutes
- Every 90 minutes, take a 5-minute movement break.
- Take one call as a walking call.
- Do a quick 10-minute session before your hardest block of work.
💪 Jumpstart: if you have time to read this, you have time for 10 push-ups (knees count). Seriously, actually do it. Now. Then come back three times a week and do it again.
Start the free 21-day habit builder →Quick answers
Does exercise make you more productive?
It's associated with better self-reported work quality and job performance, and a single bout gives a small cognitive boost.
How do I fit it into a workday?
Take a 5-minute movement break every 90 minutes and make one call a walking call.
The research (verified against the published abstracts)
- Pronk NP et al. (2004). The association between work performance and physical activity, cardiorespiratory fitness, and obesity. Journal of Occupational and Environmental Medicine 46(1):19–25. doi:10.1097/01.jom.0000105910.69449.b7
683 workers (association study). Higher physical activity was related to smaller decrements in quality of work and overall job performance; higher fitness was related to smaller decrements in quantity of work and less extra effort needed. - Chang YK et al. (2012). The effects of acute exercise on cognitive performance: a meta-analysis. Brain Research 1453:87–101. doi:10.1016/j.brainres.2012.02.068
79 studies. A single bout of exercise had a small positive effect on cognitive performance (g = 0.097) during, immediately after and after a delay. Larger effects are possible for specific outcomes and exercise parameters.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.
Need to talk to someone now? You are not alone. Call or text 988 (988 Suicide & Crisis Lifeline, US), available 24/7. If you are in immediate danger, call 911.
How to cite this page: Exercise Is The Answer. "Get More Done." https://exerciseistheanswer.com/get-more-done.html (2026, accessed [date]). Research summaries link to the original DOIs.