Just 21 minutes of exercise could help boost concentration at work, study finds

24 January 2023 , 14:48

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Lacking concentration at work is a common feeling (stock photo) (Image: Getty Images/iStockphoto)

Let's face it, almost all of us will know the feeling of staring blankly at our computer screens at work and trying to force our brains to kick into gear to write that important email or start that overdue report.

And although you might find you can get yourself into the working mindset after a coffee or a quick walk around the office, there are other times when even a five-minute break won't get you back on track.

However, a new study has discovered there's one other thing you can do to boost your concentration in the workplace - and it all comes down to getting more active.

Just 21 minutes of exercise a day could make a difference (stock photo) (Getty Images)

In a unique experiment, sports brand ASICS invited competitive gamers - who specialise in mind games including chess and esports and who rely heavily on their cognitive function - to start an exercise program.

The program included medium-impact cardio and strength training and saw the participants work out for 150 minutes a week - or just 21 minutes every day.

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The findings proved that after just four months of regular workouts, the participants' minds were significantly sharpened and they performed at an even higher competitive level in their chosen discipline.

According to the study, participants benefited from a 10% average increase in cognitive function, with problem-solving abilities improving by 9%, short-term memory increasing by 12% and processing speed and alertness improving by 10%.

The exercise also helped to boost concentration by a whopping 33%, which means the 21-minute workout method could also be the key to helping you out of your office work slump.

Commenting on the results, Professor Brendon Stubbs, who led the experiment, said: "We all know that exercise is good for our mental and physical health but the impact on cognitive functioning has been less explored. We wanted to examine the effects of exercise on people who depend on their cognitive abilities – competitive mind gamers.

"Our results show significant improvements in their cognitive functioning, including concentration levels and problem-solving abilities. Exercise stimulates cell growth in the brain and rapidly increases blood flow to the hippocampus and prefrontal cortex, mechanisms that enable us to better retain memories, process information and problem-solve quickly.

"If exercise can significantly increase the mental performance of professional mind gamers, imagine what it could do for the rest of us. From increasing focus when revising for an exam or improving alertness before a work presentation, exercise truly can enhance brain power."

In addition to cognitive function and concentration being boosted, participants also noticed a 44% increase in group confidence levels and a 44% decrease in anxiety levels.

There was also a recorded 31% improvement in the average State of Mind scores of the gamers tested, as before the study the score was a below-average 58, but by the end, it had risen to 76.

Zahna Eklund