By now you have probably given up on your new year's resolution to exercise more and lose weight. But, there is some good news.
Fortunately, thanks to new evidence about how much exercise we really need, you only need to expend energy 22 minutes a day. Why 22 minutes? Compared with 1960, Americans today burn about 140 fewer calories, on average, per day because of our sedentary jobs. To offset the damages of sitting, we need to move. The latest recommendations call for at least 150 minutes of moderate-intensity exercise per week to maintain good health. If you divide 150 minutes by seven days a week, that's 22 minutes a day.
The trick is to perform high intensity interval training.
In some respects, the same holds true when it comes to productivity. If you are on the treadmill at the same speed 9-5, that won't be as effective as taking breaks and practicing high intensity interval working. In some instances, turning off your mind is the best thing you can do. Think of it like putting your cortex on the couch.
Finding your so called "power hour"each day and taking breaks, doing your work in spurts instead of constantly, and finding quiet time, will help you get more done:
Research shows there is some science to streaks, and not just hitting 6 three pointers in a row. These hot streaks tend to last for four or five years, and some people have more than one. The authors also found that a hot streak can happen at any point, even in the final years of a career—contradicting the conventional view that people in many fields are likely to do their best work in their 30s or 40s, late enough for them to have built up a solid base of experience but early enough for them to still have the energy required to sustain high productivity. While quantity of output does not increase, quality does.
You might have already played Power Hour in college. I'm sure as result you became a lot looser and came up with some really crazy ideas. However, it is unlikely you were very productive for some time afterwards.
Make finding your Power Hour an entrepreneurial habit.
Arlen Meyers, MD, MBA is the President and CEO of the Society of Physician Entrepreneurs.
Arlen Meyers, MD, MBA is a professor emeritus of otolaryngology, dentistry, and engineering at the University of Colorado School of Medicine and the Colorado School of Public Health and President and CEO of the Society of Physician Entrepreneurs at www.sopenet.org. He has created several medical device and digital health companies. His primary research centers around biomedical and health innovation and entrepreneurship and life science technology commercialization. He consults for and speaks to companies, governments, colleges and universities around the world who need his expertise and contacts in the areas of bio entrepreneurship, bioscience, healthcare, healthcare IT, medical tourism -- nationally and internationally, new product development, product design, and financing new ventures. He is a former Harvard-Macy fellow and In 2010, he completed a Fulbright at Kings Business, the commercialization office of technology transfer at Kings College in London. He recently published "Building the Case for Biotechnology." "Optical Detection of Cancer", and " The Life Science Innovation Roadmap". He is also an associate editor of the Journal of Commercial Biotechnology and Technology Transfer and Entrepreneurship and Editor-in-Chief of Medscape. In addition, He is a faculty member at the University of Colorado Denver Graduate School where he teaches Biomedical Entrepreneurship and is an iCorps participant, trainer and industry mentor. He is the Chief Medical Officer at www.bridgehealth.com and www.cliexa.com and Chairman of the Board at GlobalMindED at www.globalminded.org, a non-profit at risk student success network. He is honored to be named by Modern Healthcare as one of the 50 Most Influential Physician Executives of 2011 and nominated in 2012 and Best Doctors 2013.