I’ve often noticed in movies over the years that rich businessmen are often portrayed as “big” guys. The notion that company owners or senior executives are depicted regularly as “corporate fat cats” is not exactly as funny or accurate as some people may think.
If you’re managing a business -whether it be a start-up or a Fortune 500- , managing to eat a healthy diet can pose significant challenges. Let’s face it, when time is short, it is easy to get a “fast” (food) meal. It is no wonder that those with busy lives are susceptible to packing on a few extra pounds. Before you know it, those pounds accumulate over months if not years, and you suddenly look in the mirror and ask “who is that?”. Making matters worse, the long and stressful work hours make regular exercise that much more difficult as well.
So, newsflash to stressed out executives; don’t be surprised if you develop health issues such as hypertension, coronary heart disease, fatty liver, Type 2 diabetes, stroke, gallbladder disease, osteoarthritis, and many other medical problems that could ultimately lead to bigger issues. Still want to be the boss?
There is no Excuse for not Exercising
The usual excuse that most sedentary people have when it comes to bad eating habits and lack of exercise is that they’re always “too busy” to go to the gym or run a quick 5k. Well, that may have been a more valid excuse 20+ years ago, but gym access is now 24/7 and gym associations exist across the globe to provide outlets for people looking to exercise nearly everywhere. Don’t forget that if there is a road in your town, you can always put on the running shoes for 15-30 minutes and get your heart rate up. Even a little will do you good.
Thanks to modern technology and such things like email and text messaging, it is very easy to take care of business in just a few clicks at any time of the day thereby allowing more time for personal activity like exercise.
Once the work is done, you should find yourself free to do things that you like to do. Admittedly exercise does not always qualify as a something one “likes to do”, but the satisfaction of knowing you are taking care of yourself is fortifying to mind, body and soul. In fact, it may surprise you to know that you don’t always need to head to the gym to get some reps into your day.
Try some of these exercises in your office:
- Triceps dips
- Desk pushups
- Calf raises
- Squats
- Chair or desk side planks
- Desk plank
- Desk donkey kick
- Pistol squats
- Lunges
- Side lunges
- Side-leg deadlifts
- Wall sit
- Step-ups
Remember that elevator you love riding? That’s on the chopping block. It’s time to say bye-bye to those modern conveniences in favor of long flight of stairs at your office, at the mall, or wherever you may be to get some cardio into your day. I always try to take the stairs whenever possible and track stairs climbed and steps taken each day.
Of course, consult your doctor before pursuing any exercise program, especially if you are already suffering from a disease or health issue that may worsen if you experience fatigue.
Watch what you Eat
So, it’s time for the company lunch. You are excited to visit that new restaurant you have heard so much about. You immediately spot cheeseburgers, fries, wings and some BBQ ribs on the menu and think why not? While you are at it, you may as well grab a nice big glass of soda. I can tell you that whatever calories you may have lost in that quick office workout, you just lost it at the dining table. You have to commit yourself to foods that helps your body perform better, especially as we get older. Diet is the #1 way to stay fit and trim.
Instead of the usual fatty meals that you may be enticed to order, it’s time for a real change. Start with greens and other vegetables coupled with some lean proteins like fish, chicken or even a lean steak. Control your portion sizes by eating only a piece of protein the size of your fist together with steamed vegetables, which you can eat as much as you want! Avoid high calorie salad dressings or salad topers with high glycemic indices like craisins.
Managing Stress
Now if we think about it, one big contributor as to why most executives are having health issues may be due to consuming soda and junk food because of the stress that they have to go through while working in the office. Stress eating and drinking things like cola, donuts, and all other sweet and salty treats feel satisfying at the time, but your body r will perform better and get better sleep when the best fuel is used to keep your machine running in tip top condition
When deadlines are fast approaching and you feel incredibly tense, it’s time to standup, shake your arms and legs and exhale deeply. Tell your teammates in the room to do the same because it will help all of you feel relaxed and stimulate creative conversation.
If you need to take your work home, don’t overdo it. Learn to take some time off from your laptop and other devices. Grab a break by taking the dog for a walk, talk to a friend, a brother, a sister, your son or daughter, anyone. Learn to chill and relax, my friend!
Get Some Sleep
And finally, catch up on some sleep. Getting enough sleep is the only way for the body to recover, so if you’re going into meeting after meeting or Zoom after Zoom, and you find yourself still sitting in front of your computer with your eyes heavy 10 hours later, it’s time for you to shut things down and decompress.
Again, thanks to modern technology, meetings can now be set and canceled if needed. With Google and Microsoft adding their different suites in the cloud, you can access your Calendar and start your web conferences and meetings by just using your mobile phone or laptop from nearly anywhere.
Remember, for our body to function properly, it needs around 8-10 hours of sleep. So, if you deprive yourself of a good night’s sleep, it’s not just your eyes that are going to suffer. – Michael Canzian
Originally published at https://www.reddit.com.