In a previous post we discussed your Entrepreneur Healthy Eating Plan.
There are factors that entrepreneurs face that others might, but maybe not to the same level.
For one, entrepreneurs are under incredible pressure. The next paycheck is not guaranteed.
Because of that pressure, entrepreneurs suffer from stress-related health issues. Even if you’re not doing hard labor, stress can take a toll on the body and the mind.
And entrepreneurs often have a busy schedule, which can lead to little time for proper eating and proper exercise.
In this post, we’re going to provide an exercise plan that will fit into your business work schedule.
Don’t think you have time to exercise?
Why You Need Exercise
The main point of the eating health post was that without proper food, your body won’t function at peak performance. If you’re eating too many carbs you’re causing your body to run ineffectively. You’re giving away your energy and you’re hurting your brain, which is the most important element to the success of your business.
Exercise is important too. It keeps your body in the kind of shape you need it to be in to work at your top level. It’s cutthroat out there and if you give anything to the competition you’ll fall behind.
Exercise has proven to lead to a longer life, but also a higher quality life. That’s really what we focus on. So many people are taking drugs and living like zombies without any energy today. That’s living, but it’s no way to live.
Diet is probably 75% with exercise being 25% in the equation of your health.
What I’ve found, though, is that people often workout for a month when they get motivated and then quit. It happens in the regular world and it happens even worse for entrepreneurs based on observations.
Now, I know you’re busy and going to the gym for an hour or two isn’t likely an option each day. That’s why the following items focus on things you can do without equipment (mostly) and can do in as little as 10-20 minutes.
I know you can spare 20 minutes a couple days a week.
Sprint Workout
This workout is 18 minutes, 2 days per week.
That’s it.
That’s less than 1% of your week.
Sprint workout is my favorite. I do it every Monday and Wednesday. I do miss on very rare occasion, but not often.
I do the workout on the elliptical, but you can do it on the treadmill, outside where you have room to run, on a stationary bike or even on your road bike. Anywhere that allows you to go fast and slow will work.
Here is an article – Peak 8 Exercise.
Here are the steps:
1. Set the machine or stopwatch to 18 minutes.
2. Move at a regular pace for 2 minutes.
3. At the two minute mark, sprint as hard as you can for 30 seconds.
4. Rest for 90 seconds, then sprint.
5. Do this until you’ve sprinted 8 times.
After that you’re done. You don’t want to go beyond 8 and it will be difficult to especially at first. In fact, you’ll probably start with 5-6 depending on the shape you’re in now. And that’s okay. This is supposed to be hard, but incredibly beneficial.
Walking
Walking is something that has huge benefits for your body health, but also for your brain health. Even taking a 20 minute walk at lunch time outside can be wonderful. You get the blood flowing and you get exposure to midday sun, which gives you energy and vitamins that are necessary for good health.
Many people today suffer from Vitamin D deficiency. The best way to get Vitamin D is through the sun. 20 minutes of sun each day can do wonders for your body and mind.
Go for a walk to clear your head. Get some sun. You’ll feel incredible after the first day.
Planking
It may be a craze with the kids, but planking is an incredible “workout” that you can do anywhere.
Get in the pushup position and hold yourself up with your arms full extended. Hold it for as long as you can. Each time go for a few seconds more.
That’s really all it takes. Do this in the morning and do it at lunch. It works your arms, shoulders, back and core.
No weights. It takes 2 minutes and does wonders.
Yoga
Yoga helps both the body and the mind. With yoga, you focus on the present, which is great for your brain health. The routines also benefit your flexibility and core muscles.
Yoga classes can be intense and up to an hour or more.
But you can do it at home with smartphone apps for as little as a couple dollars.
They come with instructions and with routines so all you have to do is turn it on. And you can do it in the privacy of your home or office.
Go for a 10-20 minute routine on the days when you’re not sprinting.
Standing Desk
So many people work at a desk today; myself included.
One thing you can do to make this easier on yourself is to work at a standing desk. Actual standing desks can be expensive, but you can work at a counter or even make your own desk by slapping a board perpendicular to the wall.
When you stand, rest on the balls of your feet with your butt sticking out. Think of it like you have a tail and stick it out instead of tucking it between your legs. This puts you in great posture.
Wear comfortable shoes. If your feet get sore, go back to sitting for a while. You can alternate between both.
Resources: Gokhale Method and Standing Desk Benefits
Golfing
Walking 18 holes of golf burns 1,500 calories. On top of that you get incredible sun exposure.
Now, 18 holes or even 9 holes takes a few hours. However, this is an idea for your free time and it can be fun. You’re enjoying life and benefiting your body.
I think that if you can work exercise into the things you enjoy that you’re going to make it more likely that you get your exercise in as opposed to scheduling time at the gym.
Golfing is one idea. I love it, but it could be hiking. It could be gardening. It could be anything that you enjoy to do outdoors that requires a little good old fashioned labor.
Conclusion
Working out is about living healthy. Like a good diet plan, this plan is meant to be something you can do regularly and forever. The more you can work these items into your regular routine, the better.
The big issue with working out is doing it for a while and then quitting. That’s not really an option if you want to be in shape and living a good quality life for as long as you can.
You owe it to yourself, your family and to your business to be at peak performance. Diet and exercise are the two most important items to being healthy in life. It can make you feel better both in body and in mind.
Hopefully these two articles have been helpful. I know they’ve helped me and I know they can make a difference for you.