Physical Wellbeing

A big workout once a week is just as good as daily exercise!

December 24, 2022
The Wellness Tribe Team
One big workout once a week is just as good as daily exercise!

As a physiotherapist, I often hear from my patients that they do not have time to exercise every day, whether during corporate wellness sessions or during individual sessions. With busy schedules and a never-ending to-do list, it can be tough to fit in a daily workout. But here's the good news: you don't have to exercise every day to be healthy! In fact, one big workout every week is just as effective as exercising daily.

Testing Your Limits

Now, I know what you're thinking. How can one intense workout per week be as effective as daily exercise? The key is pushing yourself to your physical limits during that workout. When you challenge your body with a high-intensity workout, you are giving your muscles and the cardiovascular system a much-needed workout. 

This kind of intense exercise has a greater impact on the body than moderate exercise, so even though you're only working out once a week, you're still getting a good workout.

The Connection Between Exercise and Mental Health

The Connection Between Exercise and Mental Health
Photo by Victor Freitas on Unsplash

One big workout per week has numerous benefits. Exercise that is intense and regular can improve your mental health. Exercise releases endorphins, which are chemicals in the brain that promote feelings of happiness and emotional well-being. You can boost your mood and reduce stress by engaging in a challenging workout once a week.

Another benefit of one big workout per week is that it can help you avoid burnout and injury. Overdoing it with daily exercise can lead to fatigue and a higher risk of injury. By allowing your body to rest and recover in between workouts, you can prevent burnout and keep your workouts safe and effective.

Now, I want to be clear that the one big workout-per-week approach isn't for everyone. If you have specific fitness goals, such as losing weight or training for a marathon, you may need to incorporate daily exercise into your routine.

A Few Precautions

One Big Workout a Week: The Surprising Health Benefits According to a Physiotherapist
Photo by Victor Freitas on Unsplash

Additionally, if you are new to exercise or have chronic health conditions, it is important to consult with a healthcare provider before starting any new fitness routine.

But for the majority of people, one big workout per week is a great way to maintain a healthy lifestyle. So next time you're feeling overwhelmed and don't think you have time for daily exercise, remember that one big workout per week is just as effective. And who knows, you might even find that you enjoy it more than daily exercise! 

"Exercise is a celebration of what the body can do, not a punishment for what you ate." — Kevin NG. 

So grab your sneakers and get moving – your body (and mind) will thank you.

Closing Thoughts

Overall, the key takeaway is that consistency and effort are more important than the frequency of workouts. As long as individuals are able to regularly engage in physical activity that challenges their bodies and promotes overall wellness, they can experience the numerous benefits of exercise regardless of how often they do it.

Emotional Wellness

Embracing Change: The Shift from IQ to Adaptability Quotient

November 16, 2022
Aakriti Agarwal
Embracing Change: The Shift from IQ to Adaptability Quotient

One of the most famous phrases attributed to Albert Einstein is, "The measure of genius is the ability to change." It is more accurate than ever in today's swiftly changing world.

Change is unavoidable, and we must be prepared to navigate it successfully. And, like so many other things, change may travel in both positive and harmful directions. We are practically sure to experience disaster and failure if we fail to manage the stormy seas of change in the proper way.

We will surely grow more clever, insightful, and adaptable as we learn to maneuver through life's changes. To thrive in life and conquer the challenges that come your way, you'll need perception, assessment, and adaptability. When presented with a difference, intelligence is tested by making adjustments and changing subsequent actions accordingly.

When we change, we develop and become wiser in the process. Humans generally thrive on change and expansion, but they might have many inner or outward factors to change.

Trying to maintain everything the same is not only unhealthy but also impossible. You are misinterpreting human traits and thriving if you avoid change.

Adaptability and Workplace

Embracing Change: The Shift from IQ to Adaptability Quotient
Photo by Brett Jordan on Unsplash

The way we work, live, and interact with one another is changing dramatically. Unprecedented rates of change have emerged from extraordinary technological developments in automation and artificial intelligence, disruptive innovation, and globalisation. As a result, leaders in the business sector are continually rethinking how their companies create value and stay relevant in an unpredictable climate. 

Furthermore, the future of employment is continuously evolving. Technological improvements have decreased the expiry date of staff talents to the point where a typical corporate capability is only relevant for 4.2 years, down from 30 years in 1984. According to the World Economic Forum, 65 per cent of present employment will be obsolete by the time today's primary school students reach the workforce.

What is the adaptability Quotient?

The capacity to decide what is relevant, discard obsolete information, overcome hurdles, and respond to change in real-time is known as the Adaptability Quotient (AQ). Those with a high AQ exhibit the following characteristics:

  • Open-mindedness. They actively manage their unconscious prejudices to remain receptive to new ideas.
  • They go out of their way to perceive things from other people's viewpoints.
  • They place a high value on acquiring new skills and investing in their education to better prepare themselves for an unpredictable future.

Adaptable leaders and staff are better suited to meet their company's changing and growing demands – and they're in great demand.

"Adaptability is the quality that distinguishes the survivor from the perished." - Charles Darwin

How can adaptability be developed?

Years of practice responding carefully to problems as they emerge are required for adaptability. You have the power to influence your team and propel your company ahead as a leader. Adaptability, like emotional intelligence, may be increased and enhanced.

  • Model the high-AQ behaviour you want your workers to emulate. For example, leaders who adopt the pacesetting leadership style may increase their team's AQ by displaying flexibility and encouraging team members to alter and update their abilities. This will aid in the creation of a stress-resilient and change-adaptive environment.
  • Take charge of your educational path. Recognise the importance of continuing your education. Assume responsibility for your education, and you will increase marketability for years to come.
  • Decide which positions you want to pursue depending on how much you can learn. Then, make future opportunities to learn critical new skills a priority.

What is agile, and how is it more effective in bringing adaptability to you?

The three pillars of Agile are quality, speed, and value. It encourages people to risk discovering new ideas and developing them with the least amount of danger possible. It's a cycle that starts with an idea and ends with a worthwhile result. It encourages people to take the risk of generating new ideas and developing them with the slightest danger of failure. 

A group of people may work together to develop an idea, correct errors, and make it worthwhile. The possibilities are designed, and duties are shared after the concept is conceived. As a result, more than one team would be working on the idea, each with their skill level in a specific area. If a mistake occurs, only the team assigned to it will reprogram it, saving time and energy for the others.

Three tips to help you develop the mindset to adapt to change: 

Three tips to help you develop the mindset to adapt to change
Photo by Nataliya Vaitkevich

Recognise change

One of the most challenging aspects of the process is recognising and embracing change—one of the first things we do as humans are to deny reality. As a result, we frequently ignore the shift to avoid dealing with it, or so we believe. But, on the other hand, denying or postponing this problem may make it worse and more unpleasant than just embracing it from the outset. 

It's critical to acknowledge that change is occurring and to attempt to emotionally and, if possible, physically prepare ourselves for it! Recognising and embracing change is a crucial part of the transformation process.

Maintain a positive attitude

Consider the change in a good light. Rather than focusing solely on the bad, write or speak about why this change could benefit you and any other benefits that may result from it. In times of despair, being optimistic is crucial and an excellent tactic. In any scenario, there are positives, and it is up to you to locate them. 

Ignore your negative feelings about the shift and concentrate on the good, even if only for a short while. This upbeat outlook can assist you in getting through it!

Talk about it

Make a phone call to your best buddy. Speak with a member of your family. Speak with a therapist. It doesn't matter who you talk to, as long as you find someone you can trust and tell them everything. It's critical to express your feelings and discuss them with someone you can trust and rely on. It is a sign of strength, not weakness; to know yourself well enough to recognise that you require support is a sign of strength, not weakness.

This support system may also provide the tools you need to overcome or better adjust to the shift. They can also bring a fresh viewpoint to the problem, which may or may not be beneficial, which is also OK!

Conclusion

Remember, change is unavoidable, and it affects everyone! What distinguishes it is how you respond to the change. And don't be concerned if it takes you longer than someone else; you're all on your road! It takes time to adjust, but if you stay optimistic and open-minded, you will succeed.

Workplace Adaptability

Pivot Like a Pro: How High is Your Business's AQ?

January 5, 2024
Mohit Sahni
Pivot Like a Pro: How High is Your Business's AQ?

In today’s fast-paced world, adaptability isn’t just a buzzword – it’s a survival trait. The concept of an "Adaptability Quotient" (AQ) has gained traction, representing an organization's ability to adjust to changing environments. Unlike the fixed metrics of IQ or EQ, AQ is fluid, evolving with your business. It's about how quickly and effectively your company can pivot in response to new challenges, technologies, and market dynamics.

Forbes highlights that companies with high AQ are more likely to thrive in today’s volatile market. They’re the ones who see change not as a hurdle, but as an opportunity.

Assessing Your Company's AQ

So, how do you measure something as dynamic as adaptability? It starts with a self-assessment. Evaluate how your organization has handled past changes. Were transitions smooth, or did they meet resistance? Did your team demonstrate resilience in the face of adversity?

A Harvard Business Review study suggests considering factors like decision-making speed, innovation frequency, and the ability to abandon old norms. These are the hallmarks of an adaptable enterprise.

Cultivating a Culture of Adaptability

Adaptability starts with culture. It’s about fostering a mindset where change is expected and embraced. This requires leadership to lead by example, encouraging experimentation and learning from failures.

Google’s Project Aristotle revealed that psychological safety plays a critical role in team effectiveness. In an adaptable organization, employees feel safe to voice their opinions, take calculated risks, and contribute new ideas without fear of failure or ridicule.

Leveraging Technology for Enhanced Adaptability

In the realm of adaptability, technology is your ally. The right tech stack can streamline processes, provide valuable data insights, and enable swift responses to market changes. A report by Deloitte emphasizes the importance of digital transformation in increasing AQ.

However, it's not just about having technology; it's about how it's used. Training and upskilling employees to leverage these tools effectively is crucial.

The Engine of Adaptability

Finally, adaptability is fueled by continuous learning. An organization with a high AQ is always learning - from market trends, from competitors, from its own successes and failures.

Investing in employee education and staying abreast of industry developments are key. As per a LinkedIn Learning report, companies that champion learning are more agile and better equipped to adapt to unforeseen challenges.

Embracing Diversity and Inclusion for Greater Adaptability

A diverse and inclusive workforce is a cornerstone of adaptability. Diversity brings a plethora of perspectives, ideas, and problem-solving approaches. An inclusive environment ensures that these diverse voices are heard and valued.

Research by Boston Consulting Group found that companies with more diverse management teams have 19% higher revenues due to innovation. This indicates that diversity is not just good for company culture, but it's also beneficial for business.

Encouraging diversity in your workforce means more than just hiring practices. It's about creating an environment where all employees feel they can contribute their best work. This involves regular training, open communication channels, and policies that support diversity at all levels.

Building an Agile Infrastructure

An organization's infrastructure can significantly impact its adaptability. This includes not just physical infrastructure but also organizational structures and processes. An agile infrastructure is designed to support quick shifts and rapid decision-making.

This might mean adopting flatter organizational structures that facilitate faster communication and decision-making. It could also involve investing in cloud-based systems and tools that allow employees to work flexibly and collaboratively from anywhere.

Moreover, agile infrastructure is about having the ability to scale up or down quickly in response to market demands. This flexibility ensures that your organization can adapt to various scenarios, whether it's a sudden increase in demand or a need to cut costs during slower periods.

Incorporating these additional sections into your article will provide a more comprehensive view of the different facets that contribute to an enterprise's Adaptability Quotient.

The adaptability of your organization is an important indicator of its future success. By assessing your current adaptability, nurturing a culture of openness to change, utilizing technology wisely, and committing to continuous learning, you can enhance your organization's adaptability. In doing so, you position your enterprise not just to survive but to thrive in the ever-changing business landscape.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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