You know exercise is good for you. But have you considered how it benefits your work performance?

University researchers in Hong Kong, who studied 200 employees in the United Kingdom and China, found that regular physical activity could make employees more productive by improving their sleep, energy level, and focus.

Over 10 days, researchers from the University of Hong Kong and Lingnan University tracked study participants’ physical activity throughout the day with wearable smart-band devices. The researchers also had the participants and their supervisors report work outcomes. Results were not always immediate, the researchers found—instead, the employees were more likely to see improvements in their pain reduction, task performance, and creativity the day after exercise.

The researchers’ findings are especially important, as more employees have turned to remote work. Remote workers are moving less throughout the day—compare them to their in-person office cohorts who walk from the subway or parking lot to their building, to meetings, or to meet a friend for lunch.

The researchers offer several suggestions to add exercise to your life:

• Make exercise as fun as possible. Researchers found that the people who viewed exercise as enjoyable rather than something to dread were also the ones most likely to engage in daily physical activity. Hiking, biking, pickleball, yoga, weightlifting—what do you like? It matters less what the activity is and more that you find it fun, so you’ll be more likely to make it part of your routine.  
• Remember that some is better than none. Researchers found that even 20 minutes of moderate exercise a day was enough to improve employees’ performance at work the next day. If you’re feeling unmotivated, just aim for 20 minutes of activity. The World Health Organization offers recommendations on physical activity levels for children, adults of various ages, and those with disabilities or other health conditions.

For more advice, read “To Improve Your Work Performance, Get Some Exercise.”