Staying Fit And Running A Business

By Author: James Keyes
Total Articles: 62
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The mental and physical strain of being responsible for an entire organization would drain even the energizer bunny. Certainly, hitting the gym at the end of another day of overtime isn’t likely to appeal to many busy executives and who has the time to eat healthily?

Running a business can be so exhausting that it feels as though you are running a marathon every day. But take a good, hard look at your diary for the past week. Look carefully at your schedule; true, every minute seems to be filled, but although you might feel as though all your running around contributes to some form of exercise, it that really the case?

Think about how many hours you are sedentary; all that time spent sitting in meetings, at your desk, on the phone to clients, suppliers or colleagues, and above all staring into your computer screen drafting business documents or answering emails. Now think about all those skipped meals to try to graft more minutes into your day, or all the times you’ve bought junk from the vending machine because it’s the quickest and easiest option.

Something has to give and it probably will.

The ...
... importance of health in running a business
So you think you’re too busy to be healthy? Consider this: Exercise and a healthy diet are likely to actually improve your work performance rather than hinder it. Eating plenty of fruits and vegetables, brown bread and brown rice, and limiting fats and sugars, for example, will increase your energy levels. Exercise has also been shown to enhance both mood and energy. A healthy lifestyle then, will not only help you live a longer, fuller life, but will actually help you avoid burnout, lower your stress levels, reduce your chances of getting sick, and give you a clearer mind for making important business decisions. Healthy living will improve every area of your life, including your ability to run a business.

Practical things to do during the day

• Schedule gym time – Write your intention to hit the gym into your diary or organizer. Treat your “appointment” with the treadmill with as much respect as you would give to an appointment with your bank manager. The act of writing down your intention to go to the gym will help you stick with your plan and that way it is just one more task you must accomplish during your day. After a couple of weeks of forcing yourself to go, you may very well find that you’re starting to enjoy yourself. Many business people claim that exercise helps clear their heads and is just as likely to help them relax as it is to energize them. You could also try inviting some friends or coworkers to join you. Exercising is always more fun when it is a group activity and the group mentality will keep you stick with your new regimen.
• Prepare healthy snacks and meals – Just a little more time spent planning could revolutionize the way you eat at work. Try throwing some nuts or some crudités, such as chopped carrots, radishes, cucumber and cherry tomatoes, into a Tupperware tub to munch on when you feel like a snack. When you’re struck down by mid-morning cravings, you will already have a healthy snack to hand and you won’t be forced to resort to your old nemesis the vending machine. In a similar vein, take lunch with you to work. Make yourself some tasty sandwiches or a soup the night before, and you can grab your meal from the fridge before you head out the door in the morning.
• Schedule meetings around meals, not the other way around – It’s time to take a new approach to eating at work. Instead of putting feeding yourself last on your “to do” list, consider it one of the most important things you’ll do all day. After all, nourishing yourself will help you perform more effectively at work. Also, your body will appreciate the regular schedule, and you may well find the fixed routine helps eradicate sudden hunger pangs or sugar cravings. Taking some time to enjoy your meal may also be beneficial. If you can get away from your desk for 30 minutes or so, all the better. Not only will your body have the nourishment it needs, but you’ll have given your mind a little break too. You should feel much more refreshed after lunch, and ready to tackle the afternoon’s tasks.
• Learn some desk exercises – Believe it or not, there are exercises that you can do during work hours. You should always take the stairs instead of the elevator, but it is also possible to do short bursts of aerobic activity, muscle strengthening and stretching exercises without ever leaving your desk. This will be much easier if you have your own private office, but if you have an open-plan space, there’s no need to be embarrassed – tell your coworkers what you’re doing and try to get them to join you. See below for examples.

Popular desk exercises for busy executives

Anybody starting a fitness regime should consult their doctor about the level of exercise appropriate for them, but the following are some examples of how to work-out at work.

• Cardio – Sitting in your office chair, quickly raise and lower your fists above your head as though you are weightlifting. Do this for 30 seconds then, while you’re giving your arms a break, quickly tap your feet on the floor as though you are performing a football drill for 30 seconds. Repeat five times. You should feel nice and warm now and your heart rate should be elevated.
• Muscle strengthening – Place your hands on the arms of your chair and slowly push upward until you have lifted yourself off the chair. Lower yourself back down, but do not allow yourself to touch the chair again, then try to push back up. Repeat ten times. This will work your arms, chest and shoulders.
• Stretching – Sitting tall in your office chair, lift your hands high above your head and hold the stretch for ten seconds. Relax and repeat. Now, bring your hands down to your sides and while sitting tall in your chair try to make your shoulder blades touch. Hold for ten seconds, relax, and repeat.