Effective Movement

I've challenged myself to post on LinkedIn daily, experimenting with various topics and tones to see what resonates. I tried a "controversial" approach that got over 95,000 impressions but did spark some negativity. I meant well, what do you think?

This week, returning to these productivity tips that resonated with me, next in line is to "Move!" I'm no health expert and not in peak physical condition myself, but I have researched heavily on the topic, so I hope my findings can be insightful for you.

THE THEORY

Movement is crucial for maintaining a productive lifestyle. Books like "Spark: The Revolutionary New Science of Exercise and the Brain" and "The Happiness Advantage" show that exercise boosts brain health, enhances cognitive flexibility, and increases endorphins, reducing stress and anxiety. A Stanford study also found that walking improves divergent thinking, a key component of creativity.

The idea of needing 10,000 steps a day is likely exaggerated. This popular goal originated from a Japanese marketing campaign in the 1960s, rumored to be because the symbol in Japanese resembles a person walking. However, recent research by the American Heart Association suggests health benefits can start at 6,000 steps. The key takeaway is that any increase in daily movement, even below the steep goal of 10,000 steps, can still boost health and productivity.

Maybe we just need a Minimum Effective Dose (MED) of movement. Tim Ferriss's "The 4-Hour Body" emphasizes how we should focus on finding the smallest dose that produces the desired outcome - something like looking for the point of diminishing returns (sorry, I am an economist). He gives the example of how high-intensity interval training and kettlebell swings can be great MEDs for a full-body workout.

MY PERSONAL THOUGHTS

I started doubting the 10,000 steps-a-day goal after a trip to Disneyland with my family. We had barely reached 10,000 steps by 2 PM, and were already exhausted by then (or do steps count double if you are carrying a kid?)

I realized that setting such a high goal was counterproductive. Sometimes I felt that the goal was so unattainable that I just decided to start fresh the next day altogether, which is actually counterproductive. Maybe an MED goal of 6,000 would have been way better.

Systems > Goals. Instead of only setting a step goal, I have started to commit to daily habits such as walking 15 minutes after lunch or doing walking 1:1s.

[Side note: In my quest for a good MED, I found the exercise both Lebron James and Disney's CEO Bob Iger do - the VersaClimber. It is kind of expensive, so I got the cheaper version and it lasted for 4 years]

HOW TO PUT THIS INTO PRACTICE

Science has proven that incorporating movement into daily routines can boost productivity. Try these steps (no pun intended):

1. Set realistic goals: Aim for a slightly higher daily step count and gradually increase it.

2. Set the right systems: Turn goals into daily habits, like walking after meals or having walking meetings.

3. Pair movement with enjoyable activities: As "Atomic Habits" suggests, link tasks that might not be appealing at first with enjoyable ones, like listening to a podcast or walking to your favorite coffee shop.

4. Track progress: You cannot improve what you cannot measure. Invest in a fitness tracker to monitor activity levels and celebrate milestones.

I like to move it, move it,

Jorge Luis Pando