2025's Best Career Advice? Try a Sport!

Does the word ‘Sports’ invoke memories of a tyrant PT teacher with an ear-splitting whistle? Or does it remind you of the euphoria of completing a triathlon or winning a match?  Hate it or love it, the benefits of Sports are undeniable. But did you know that playing sports can give you a professional edge?

Yes, that’s right! Sports can actually be a career-growth move. And we are not alone in thinking so. From Mark Zuckerberg’s love for Cross-Fit and Jiu-Jitsu to Tim Cook’s passion for cycling, Business Professionals clearly have an affinity for Sports. But is it just a trend, or something backed by science? As it turns out, these CEOs are onto something. 

What They Don’t Teach You In School: Soft Skills

Don’t let the name fool you. In an age where so much can be automated, Soft Skills not only represent the inimitable essence of being human but are a stark reminder of what it really takes to succeed in the 21st-century workplace. 

Team Player, from the Field to the Boardroom

Interestingly, Sports can be extremely effective in helping build soft skills. Team-based sports like soccer, football, volleyball, and basketball teach professionals how to thrive in team settings. For team players, this means learning how to set common goals, delegate roles, work together as a cohesive unit, maintain accountability and discipline, encourage each other, and stay committed to the vision of the team. 

But it’s not only team players – even aspiring leaders can learn a thing or two with team-based sports. A study from Cornell University found that high school students who engaged in sports were more likely to be in leadership roles in their careers, often holding better salaries than their non-sport counterparts, too. They also depicted greater prosocial behavior, which can translate into Corporate Social Responsibility (CSR) undertakings in the workplace. Lara Abrash of Deloitte (US), who is a Softball aficionado, said, “Good leaders often find success in assembling the right team, developing a vision and strategy, aligning and empowering team members, and executing together to reach a shared goal. Sports have been invaluable in shaping my business philosophy.” 

Whether you are a natural leader or a loyal follower, team-based sports can teach you collaboration, conflict resolution, leadership, delegation, interpersonal communication, and time management skills – all of which are crucial to navigating the professional world. 

Fly Solo? Play Solo!

Not a people person? There’s still good news! Even non-team sports like swimming, kayaking, and running offer an opportunity to develop your soft skills. Job Van Der Woort, the CEO of Remote, says, “It’s more than just physical exercise; cycling was a crucible forging my independence, autonomy, and self-reliance. This daily commitment to myself and my personal growth shaped me into the CEO I am today.” And he’s not alone! Stephanie Linnartz, CEO of Under Armour, said, “Sports can empower all of us to achieve excellence in every aspect of our lives…Personally, I’ve always been an avid runner as the sport kept me grounded throughout my life and focused on what’s up ahead, rather than behind.” 

Some activities, which can be done solo or as a group (think long-distance running, swimming, trekking, biking, or hiking) can teach skills like resilience and endurance, or the ability to keep going when the going gets tough. Resilience, particularly, is critical in the workplace. The American Psychological Association’s Center for Workplace Mental Health found that Resilience offers better job satisfaction, productivity, engagement, improved workplace relationships, higher self-esteem, and overall happiness. And who doesn’t want all of these?

Couch Potato? Let Your Brain Do The Heavy Lifting!

While we remain in favor of sports that get your heart rate raging, research has found that even sedentary activities can help build soft skills. In fact, Video Games have been shown to improve leadership skills, teamwork, decision-making, conflict resolution, negotiation, etc. This is because, as Tianshi Hao and colleagues (2024) explain in their research, Video Games offer experiential learning. While research is still emerging on the topic, there appears to be some promising findings so far. 

Another similarly enriching activity is Chess, which has been known to improve problem-solving, creative thinking, memory, and probabilistic decision-making skills.  But Chess’s real impact lies in strengthening the player’s strategic abilities. It allows players to put themselves in their opponents’ minds, mentally, understanding all the possible moves they can play and how they can be countered. The ability to see things from one or many opposing perspectives, or simply from a different perspective, offers players a strategic edge in today’s cutthroat business world. As an extension, Chess also heavily improves planning skills, another crucial ability that sets professionals up for success. So don’t miss out on game nights with buddies, although balancing it with physically rewarding activities is always recommended. 

Play Your Way to Happiness: Sports & Brain Health

Workplace Mental Health is under the spotlight – and for a good reason. John Hopkins Carey Business School & Great Place to Work’s annual survey, featuring responses from over 1.5 million professionals across the world, found that workplace well-being has been consistently falling since 2019. There is a fast-spreading epidemic in the professional world, where employees (particularly women and people of color) continually report lower well-being in the workplace. Overall, the incidences of depression, stress, anxiety, and burnout are growing exponentially in industries across the globe. 

With mental health awareness comes the knowledge of tools needed to combat, or at least mitigate poor psychological well-being. When interventions like therapy may not be favored or accessible to many, participating in sports can be a surprisingly effective alternative.  As you engage in physical activities, your brain releases neurotransmitters called ‘Endorphins’. These are ‘feel-good’ chemicals that improve your mood and uplift your spirits. One example of this is the famous ‘Runner’s high’, which is a state of happiness and added energy that Runners (or really anyone who undertakes aerobic activities) feel during movement. According to the Gallup-Purdue Index, those who played sports at University or College were much more likely to report better overall well-being than those who did not participate in sports. The study measures physical, financial, social, community, and purpose well-being, in all of which athletic graduates outdid the non-athletes. 

It goes without saying that professional success can be only the product of a healthy, happy, and engaged brain – and sport helps you unlock the true potential of your little grey cells. 

Empower Your Career Strategy: Sport Up Upskilling & Networking Plans!

It is difficult to look up career growth strategies and miss Upskilling. With ever-evolving skill demands and increasingly competitive job markets, keeping your abilities relevant and sharp is non-negotiable. This is exactly what Upskilling – or the regular updation of your professional skillset through academic programs – helps you achieve. But block an hour of your study calendar for sports, and you have unlocked a new level of academic success. 

Sports have long been linked to academic success. A recent longitudinal study from the University of Sydney found that children who engaged in sports were more likely to have better memory, better focus, and are more likely to pursue higher education (Owen et al., 2023). One explanation offered is that physical activity encourages cognitive processing, which can boost academic performance as seen in test scores and grades (Wretman, 2017). Another is the time management skills, discipline, and self-regulation abilities that sports can instill in people, young and old, which are also conducive to academic success (Nguri, 2024). While the statistical tenet of ‘Correlation is not Causation’ must be kept in mind, it cannot be denied that the soft skills that sports offer can be used to achieve academic success and, in turn, impact professional growth. 

But what can be claimed, is that team sports can be an effective way to network, which is another career-growth strategy that should not be undermined. The best example of a sport that combines professional connections is Golf. The game can offer all the benefits of any team sport (teamwork, discipline, physical ability), but the remarkably slow pace of the game offers the space needed to have meaningful conversations with fellow professionals. An average 18-hole game can take up to 3 hours and 20 minutes, and the sprawling hills of greens and calm yet focused atmosphere can be conducive to interesting conversations without interruptions. Not to mention that the game, being a display of resilience, sportsmanship, and skill, can be a great way to display your mastery of these characteristics. Golf courses, for all of these reasons, are often home to business meetings, long-lasting professional relations, and, when done right, career opportunities too. 

To Sport or Not To Sport: Final Thoughts

From big business players to high schoolers, everyone is getting active and reaping the benefits. While it is not a secret that your body loves Sports, there is now compelling evidence to suggest that your mind, and your professional growth, can also tremendously benefit from them. Whether you prefer high-stakes, fast-paced activities like soccer, endurance-building sports like hiking or swimming, or even social athletics like Golf, don’t hesitate to take your pick. It’s the New Year after all, so why not make the New You, a healthier and more successful You? 

Sources:      
https://news.cornell.edu/stories/2014/06/youth-sports-spill-over-career-success      
https://westessexgolfclub.co.uk/how-golf-and-networking-build-professional-relationships/    
https://news.gallup.com/poll/189206/former-student-athletes-winners.aspx    
https://www.healthline.com/health/benefits-of-playing-chess    
https://workplacementalhealth.org/mental-health-topics/resilience    
https://www.indiatimes.com/worth/news/successful-ceos-share-lessons-learnt-from-sports-622511.html    
https://www.businessinsider.com/tim-cook-daily-routine-schedule-apple-ceo    
https://fortune.com/well/2023/08/17/mark-zuckerberg-exercise-routine/    
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469    
Hao, T., Yin, Z., Chen, S., Lal, A., Llamas, J., & Llamas, M. (2024). Video Games as a Way to Facilitate Leadership Skills and Competency Development. The Scholarship Without Borders Journal, 2(1), 5.

Nguri, M. (2024). Effects of Sports Participation on Academic Performance in Adolescents. American Journal of Recreation and Sports, 3(1), 12-23.

Owen, K. B., Foley, B. C., Smith, B. J., Manera, K. E., Corbett, L., Lim, M., ... & Clare, P. J. (2023). Sport Participation for Academic Success: Evidence From the Longitudinal Study of Australian Children. Journal of Physical Activity and Health, 21(3), 238-246.

Wretman, C. J. (2017). School sports participation and academic achievement in middle and high school. Journal of the Society for Social Work and Research, 8(3), 399-420.