Staying Fit and Healthy as an Entrepreneur: 10 Top Strategies

Intro

As an entrepreneur, finding time for health and fitness can be a major challenge.

Long work hours, nonstop demands, and perpetual stress make it tough to maintain healthy practices and uphold a healthy lifestyle.

However, maintaining your physical and mental health is crucial to support the intense workload and constant pressure of entrepreneurship.

And if you can build in some time to look after your health, you’ll find, like I did, that your productivity will improve, and you’ll actually get more stuff done in a shorter space of time.

In this post, we’ll explore 10 key strategies entrepreneurs can use to stay fit and healthy.

Let’s dive in!

TL;DR: Entrepreneurs can optimize health through strategies like consistent exercise, activity breaks, nutritious eating, proper sleep, meditation, active recovery, accountability partners, and detailed goal setting.

1. Set a Consistent Exercise Routine

Carve out time for exercise in your calendar and stick to it no matter what!

Block off specific times, like early morning before work or during a lunch break, and treat this time like any other important meeting that cannot be moved.

Setting a routine makes exercise a habit so you don't have to think about squeezing it in.

Wake up 30 minutes early to fit in a quick bodyweight workout.

Schedule a standing meeting with yourself at the same time daily to go for a walk or hit the gym. Consistency is vital - and if you keep to it, you will see results.

My Tip: After a workout, I use an ice bath. Not only does this help my muscles recover more quickly, I can have a few moments of quiet contemplation before starting my day of work.

Image: https://foreverfitscience.com/recovery/the-skinny-on-cold-baths-do-they-actually-work-and-if-so-how

2. Take Advantage of Small Pockets of Time

Look for small windows of time in your day that can be used for quick workouts. Knock out some squats, lunges, pushups, or planks during phone calls - as weird as it sounds I know people who do that!

Do calf raises or arm exercises while reviewing documents. Use 10 minutes between meetings for a brisk walk outside. These small bursts of exercise add up over time.

I try to do this with work tasks too - If I find myself home alone if the kids have gone out to activities, I try to use my time wisely and do a quick work sprint.

And whether that’s responding to some emails or writing content from my content plan, I find that these ‘sprints’ work well.

Image:

https://www.udacity.com/blog/2021/09/create-a-timer-in-python-step-by-step-guide.html

3. Incorporate Physical Activity Into Your Workday

Try to build more movement into your daily work routine. Take walking meetings when possible to get out of the office. And of course, your physical health and your mental health are connected - I mean it’s your health right?

And if you are like me and you work alone most days, you need to look after your mental health - it can be very isolating having no one to talk to.

I always opt for the stairs over the elevator. When I have to park the car, I try to park a bit farther away from my destination to get in some extra steps.

And in my office I use a walking pad with an incline, so I can walk, albeit very slowly, while I work at my desk - it’s great!

Another thing that I find helpful is to simply stand up away from your desk and do some stretches - get the blood flowing a bit more, and give your eyes a break from the screen too!

Look for opportunities to get active versus sitting all day. It doesn't have to be formal exercise - just increased activity. Your body will thank you.

4. Prep Healthy Grab-and-Go Meals and Snacks

I get it. Nutritious eating can fall by the wayside when every minute counts.

But try, at least try to prepare healthy grab-and-go meals like protein bars, mixed nuts, fruits, salads, and sandwiches so you have good options on demand. Don’t go to the grocery store when you’re hungry - this normally results in buying junk which, If you’re like me, you will eat at some point!

If you don’t buy it in the first place, then keeping your intake on the healthy side is a lot easier.

A strategy some of my colleagues have done in the past is to make meal prep part of your routine on a Sunday. That way, during the week you have a load of snacks ready to grab from the fridge.

Stock your office with healthy snacks. Fuel properly to maintain energy and productivity.

And for those times when Sunday meal prep just isn't in the cards or when the office snack stock has run out, consider ordering easy-to-cook solo meal kits that align with your health goals and save time. These meal options can be a lifesaver for busy entrepreneurs who still want to ensure they're eating right without the hassle.

5. Stay Properly Hydrated

Dehydration zaps energy and concentration. Entrepreneurs easily overlook water intake as they hustle through nonstop days. I always keep a big bottle of water handy and set reminders to drink throughout the day.

Last year I bought a Berkey water filter so I know the water I’m drinking is good, and doesn;t contain any nasties.

Proper hydration energizes your body and mind - and if it’s a bit boring, try infusing your water with fruit or even try coconut water for added nutrients.

6. Make Sleep a Top Priority

As tempting as it is to stay up late burning the midnight oil, insufficient sleep impairs focus, decision-making, and performance - game changers for entrepreneurs.

So, my advice is to ditch the late night laptop, or Netflix, and get your sleep mask and pyjamas on!

Try to make 7-9 hours of sleep a priority.

One thing I try to do when I’m ‘on-it’ is to set a firm bedtime and stick to it, even on busy nights.

Limit work and screen time at least an hour before bed, I turn off all electrical devices and don’t have any screens in my bedroom.

And, yes I think it works, the next day you feel raring to go and full of energy. Give it a try.

7. Decrease Stress Through Meditation

The nonstop pressure of entrepreneurship definitely heightens stress.

Carve out even 5 minutes a day for meditation using apps like Calm or Headspace. Things like deep breathing exercises, body scans, and mindfulness meditations decrease anxiety.

A clear, focused mind prepares you for hours of productive work - don’t believe me? Give it a try for a week and see how you feel.

8. Engage in Active Recovery

High-intensity exercise causes muscle fatigue and damage. Schedule active recovery days for gentle activity like walking, yoga, or swimming.

I find walking is particularly helpful in many ways - it’s really good if you’re a bit sore from an intense workout, but it also allows my mind to wander and think about ‘big picture’ stuff for my business.

This facilitates muscle repair so you can workout vigorously again at a later stage. Try to avoid overtraining and causing injuries by balancing strenuous workouts with active rest - the rest part is vitally important!

9. Form an Accountability Group

I joined a mastermind group about four years ago - it’s great for motivation and accountability. You feel like you don't want to let the group down, so you make goals and really stick to them. Even if you complete the goal a day before your meeting!

Another good idea from a fitness perspective is to set up a meetup or friendly competition around steps, weightlifting stats, or even running distance.

Share resources like gym discounts, recipes, and workout classes. Accountability from peers helps cement new healthy habits.

10. Set Specific and Realistic Goals

Vague goals like "get in shape" quickly fall apart when time gets crunched.

Like most goals, break them down into manageable chunks and then tick off the smaller steps each day or week.

Taking this approach not only makes the target a lot more attainable, having the small steps actually written down gives you a lot more clarity on what needs to be done.

Some fitness objectives cold be to complete one 60-minute gym session, walk 10,000 steps per day, or eat five servings of vegetables - measurable and achievable targets!

To Sum Up

Juggling the many demands of entrepreneurship makes health and wellness a challenge, but an extremely worthwhile investment.

Try to employ these 10 strategies to take care of your body and mind, boost resilience to stress, and work at your peak.