In pursuing professional success, health and physical activity often take a backseat. However, at SOFTSWISS, with over 15 years of operational excellence in the tech industry, we have learnt that wellness is a crucial component of success. This understanding has led us to explore the significance of sports and wellness at work, guided by insights from Svitlana Kulykova and Leonid Prybluda, link builders at SOFTSWISS, and functional training coaches.
Q: How did you personally get into sports?
L: Funny story: I used to be the kid who would do anything to skip PE class. But as I grew, I started valuing not just a sharp mind but also, let’s say a less ‘sedentary’ physique.
Initially, my workouts were hit or miss, mostly miss. But then, my friend and I took the plunge and got ourselves a coach, a giant believer in the ‘No Pain, No Gain’ mantra. We were put through the wringer, but it taught us a lot, especially about the importance of technique over torture. It is all about starting small and building from there.
Q: What should a person do to prepare for their first training session?
L: First and foremost, assess your health to avoid any injuries. It is crucial not to dive into physical activities without considering existing health issues, like blood pressure anomalies or an umbilical hernia. Additionally, training should never be done on an empty stomach! Ideally, you should eat 1.5–2 hours before exercising.
At home, ensure a spacious and ventilated area, comfortable footwear (optional if not using weights), and always keep water handy. In the gym, footwear is necessary for safety, and the right type is essential for weight training. Outdoor workouts call for moisture-wicking clothing to prevent catching a cold.
Remember, day one is not about breaking records but setting a pace you can keep up with. And if you are feeling off, take a break, hydrate, and rest. Your body will try to convince you it is nap time, which is just part of getting into the groove.
Q: In today’s busy world, how can we find time for sports when juggling professional and personal responsibilities seems overwhelming?
S: The main idea lies in motivation and prioritisation. You do not need to live in the gym to get fit. It is about making minor adjustments and prioritising your health. Incorporating fitness into your routine can be flexible and varied, fitting into even the busiest schedules. Those truly committed will find a way, while others may find excuses. Motivation is the game-changer here.
Joint sports activities improve relationships within the team, establish interaction, and stimulate the creation of collaborations. Office workers are often overloaded with work and only sometimes have the opportunity to communicate with colleagues. If an employee leads a sedentary lifestyle, choosing team sports and developing new qualities is better.
L: For example, SOFTSWISS has a separate channel dedicated to the sports community, where any employee can ask a question about sports that interests them or find a friend to go to the gym with. All these factors stimulate the formation of ‘warm’ contacts – employees are more willing to meet each other halfway and interact better, leading to increased productivity at work.
The social aspect also matters. When an employee understands that the employer does not just expect results but shows concern, organises sporting events, pays for membership in a sports club, and helps with mental health, this contributes to motivation and increases loyalty.
Corporate sports help maintain good physical shape and mental health – first, it relieves mental fatigue. Also, any physical activity stimulates the release of endorphins, which positively affects people’s mood and productivity and saves them from burnout. It also helps maintain work-life balance. When there is a competitive element in sports, leadership qualities are well “pumped up”. An example is our managers, for whom sport is not just a word.
Q: How do you balance regular training sessions with your job?
L: It boils down to self-discipline. Treat your workout like any other non-negotiable part of your day – like showering or brushing your teeth. Finding balance becomes second nature once it becomes something you look forward to rather than a chore.
Here are some simple strategies to get moving:
- Keep your goals realistic and trackable.
- Shake up your routine to keep things interesting.
- Work out with a friend or a colleague for that extra push.
- Stick to a consistent schedule; make it a habit.
Q: How do you adapt a specific training schedule to your work routine?
S: It is important to find the right balance. At the beginning, it was challenging to find the drive for morning workouts before heading to the office or to find the motivation for evening sessions after a long day. However, depending on my work schedule, committing to training 3–4 times a week became a game-changer. I listen to my body. If I am exhausted, I will do a lighter activity like walking or rowing. It is a refreshing break from the computer screen and keeps me physically active.
Q: How have sports helped you tackle complex problems at work?
L: Office work often limits physical movement, leading to mental and physical fatigue impacting productivity and problem-solving skills. Integrating regular physical activity into your routine has been instrumental. It replenishes your energy and positively affects your health, making it easier to navigate complex issues at work. The introduction of sports programs at SOFTSWISS says a lot about its benefits, including improved endurance, stress reduction, and enhanced concentration.
Q: What ergonomic adjustments would you recommend for those working on laptops without external monitors?
L: The struggle is real, but there are practical solutions at hand. A laptop stand and a wireless keyboard can transform your workspace by elevating your screen to eye level. This adjustment promotes an improved posture and reduces the strain on your neck and back. Such minor modifications can enhance your work environment, making those long hours more comfortable and health-conscious.
Q: What advice would you give IT professionals just starting to incorporate sports into their lives?
L: View physical activity as essential nourishment for your body and mind, not as a punishment. If you need help deciding which activity to pick, try different things until you find what you enjoy. It is important to remember that the fear of judgement is often a mental barrier. Embrace your fitness journey with self-love and an open mind.
Q: Does SOFTSWISS provide any sports-related perks or support? How do they impact your daily life?
S: We are fortunate to work for a company that values the well-being of its employees. SOFTSWISS offers incredible perks like paid multisport sessions, access to a psychologist, and invaluable resources for unwinding after a working week. The company also supports group sports activities, which are fantastic for team bonding and motivation.
L: In August 2023, SOFTSWISS employees engaged in a bike ride, underscoring the belief that cycling is beneficial for people of all fitness levels and an effective means of fostering team spirit.
Furthermore, in July 2023, SOFTSWISS took part in the IT Olympiad that featured unique team-based competitions, including shuttle running with monitors, a bear walk with system units, and hard drive throwing, among others. This event was more than just a physical activity. It was an opportunity for employees to strengthen bonds, communicate more effectively, and discover shared interests while working towards a common objective. This collective effort brought the team closer and contributed to them securing an honourable third place, showcasing the positive impact of such activities on team unity and performance.
Q: What would you say to motivate a person who has never engaged in sports?
L: Instead of waiting for Monday, it is best to begin as soon as you feel the urge. Unfortunately, nothing motivates better than discomfort. Physical activity can be a remedy – the key is to approach it wisely.
S: People are driven by various factors, such as health concerns, emotional stress, weight issues, low energy levels, injuries, or even the need for social interaction. The crucial step is self-awareness – acknowledging the problem, embracing it, and being determined to solve it.
Remember, sports are much more than just a way to stay fit. It is a powerful tool for smashing your work goals. You are not just boosting your health by getting into a regular exercise groove. You are sharpening your mind, shaking off stress, stepping up your leadership game, and building rock-solid habits. So, keep sports from taking a backseat in your busy life. Give it the chance to be your secret superpower, helping you nail those work targets.