This summer I splurged on personal fitness classes. It’s been one of the best investments I’ve made in myself even though it cost a pretty penny. I’ve completed Tough Mudder three times (twice in Whistler and once in Atlanta). This year I’ve skipped it but have my sights set on doing one last event next March in New Orleans. As it’s likely my final Tough Mudder, I want to finish strong. To do this, I’ve started learning exercises to strength my body for all the obstacles. I’ve decided to do StrongLifts 5x5 for my training. From an evaluation at the gym it was apparent my squats and deadlifts needed some work – like A LOT. Two months ago, I couldn’t execute a deadlift. Today, I am adding weight to my deadlifts thanks to identifying areas of weakness and learning proper forms with a trainer.

Investing in fitness classes goes beyond my personal fitness goals; it fits right into my career development. Unless you wear a tin foil hat, it’s abundantly clear that exercise is good for you. Study after study cites these benefits. But one aspect of exercise that has remained, for the most part, a dirty little secret is that exercise improves your career. It also allows you to vaunt your way up the corporate ladder.

For all you ladder climbers out there, today I’m going to dissect the benefits of exercise and how it can help you reach for the next rung on your ladder.

Exercise promotes the growth of brain cells

This scientific fact took me by surprise at first but it really makes a whole lot of sense – a healthy body makes for a healthy mind. What’s particularly exciting about this brain growth potential is that it develops brain cells in the hippocampus – the area of the brain associated with learning and memory. It’s not just about growing brain cells, it’s also about retaining them. There are studies that have also shown a linkage between obesity and multiple forms of dementia.

For all of you reading this article on the couch making your way through a bag of Doritos – fear not. You don’t need to transform into a full-fledged gym rat to reap the benefits of exercise. Consistently exercising 3 to 4 times a week for 30 to 45 minutes is all you really need to build a better brain.

Exercise fights stress

Whether you are a psychiatric nurse, a logger or anywhere in between, you are going to experience some form of stress at work. Vacations, spending time with people you care about and having a hobby outside of work are all great ways to combat stress at work. Probably the best long run method for stress relief is exercise. There is a laundry list of benefits from exercise that fight stress:

It pumps up your endorphins, giving you a relaxing runners high that a cup of coffee can’t hold a candle to
It allows your mind to reach a meditative state, an important element in maintaining strong mental health and a stable mood
Exercise improves the quantity and quality of your sleep, allowing you to live to fight another day!

A well-rested employee not tearing their hair out from stress, who conveys a positive and stable mood is much more likeable (yes, really). And the most likeable people get the promotions.

Lesson: do things that make you likeable – exercise is a major one!

Exercise makes you appear more competent

Many overweight employees face discrimination throughout their careers. Studies have shown that being overweight is prohibitive to career advancement, promotions at work and higher wages. This is due to the perception among some people that overweight people are less competent. While this is not a fair assessment, it’s a reality that competence is one of two characteristics that you are judged on the first time someone meets you. We can argue the science and the ethics but the more straight through process is to exercise and appear competent. I always take the straight through process when I can.

Exercise makes you more attractive

This is another sticking point that might be a tad jarring some of my readers. People that exercise consistently are going to appear more attractive. One study from psychologytoday.com found that attractive lawyers made 10 to 12 percent more than their counterparts. There is also a linkage between attractiveness and competency of CEOs that was cited in the same article. There are many dimensions to improving one’s attractiveness; exercise is critical in maintaining one of these dimensions – height-to-weight proportions.

On the flip side – don’t be too attractive! Studies with regard to both men and women find that being extremely attractive can have a negative effect on being hired and promoted. So while it’s important to look good, overdoing it can have unintended consequences. Everything in moderation.

Exercise leads to happiness

Everyone is always asking how to find happiness. It appears at least part of the answer is to exercise. People that exercise are happier. And, I probably don’t need to tell you (but I will anyways) – happier people are more productive! In fact, happier people are 12% more productive compared to their moody counterparts. Happier people are more likeable people.

Exercise gives you a more structured, better-balanced life

One topic that I will be writing about in the future is how career success is much more related to the value you bring to the organization rather than how late you stay at the office. The two, in my opinion, are often mutually exclusive.

I strongly believe people need to compartmentalize aspects of their life from their work. Exercise allows you to do just that. I book my training sessions in advance for the week. This gives me a hard stop at work so I can make it for my sessions. This also presses me to work smarter and to be more productive with my time at work. You don’t need to have personal training sessions to do this. Use your iPhone or Android calendar to “book” workout sessions with yourself. Treat them like you would any important appointment and commit to going to the gym during these times. If you really have a burning assignment or deadline, leave it for after the gym. Remember, you’ll end up being more productive after a workout anyways!

…And remember: find something that works best for you!

Maybe you prefer a 90-minute hot yoga class. Perhaps you prefer setting new personal records for deadlifts at the gym (fun fact: it’s called a “PR” by gym rats). It could simply be a nice 30-minute walk to enjoy the last days of summer. Whatever it may be, find an activity that you enjoy and that you can do consistently. If you do that, you might be surprised what you accomplish.

How has exercise and fitness helped your super charge your career?

Has a certain workout plan worked best for you?