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Exercise to Ace Your 9-to-5 

By: Karen Condor

 

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Fit, fast, formidable the image of a successful business professional. And as a small business owner, you have so much to do to take care of everything that you may forget to take care of you.

But being fit will make you faster and more formidable both physically and professionally.

It takes all three components. For example, you may think you are being fast at attaining life insurance because you heard that no medical exam life insurance quotes can decrease underwriting time from four to six weeks to 48 to 72 hours.

But don’t forget, while you save on the time and the inconvenience of fasting, needles, and a medical visit, the insurance company will still ask detailed medical questions. They may also ask to view your medical records. And you may be rejected for coverage if you have certain medical issues.

So don’t be among the 43 percent of Americans who don’t have life insurance and aren’t properly planning for their future. And don’t be among the 32.5 percent of Americans who are overweight and not helping their image, their budget, or their health.

Let’s look at how to get in those recommended three-to-five workouts a week to enhance your stamina, your confidence, and your appearance to help boost your bottom line.

Workout Benefits for Business Owners

Exercise should be an integral part of your business plan. It is essential for entrepreneurs, and there are more than just three reasons why.

In addition to lowering stress, heightening creativity, and inspiring goals, you can also help reduce your weight, maintain strong muscles and bones, reduce your risk of chronic diseases, manage chronic pain, help your skin stay healthy, and get a better night’s sleep. 

Basically, exercise improves every aspect of your health from the inside out. How can all of these benefits not make you more successful? The problem is that many business owners are already busy, so there seems to be no time for working out. 

How to Get in Shape with a Busy Schedule

This is a short list. You only have four main factors to consider for establishing a workout plan within your busy schedule. 

Essentially, you have to consider the location, time, type, and length of your workouts in order to best plan for your physical health as well as professional success.

Determine Your Workout Location

People are worried about staying safe at the gym as they are starting to reopen. However, the 2020 pandemic has forced us to think outside of the box. One option to consider is if your business includes a gym or is close to a gym. If not, don’t despair. There are other ways you can workout without going to a traditional gym. 

If a friend, or even more conveniently a neighbor, has a gym that can meet your needs, maybe you would feel more comfortable there. Using a friend’s or neighbor’s gym could also provide you with a workout buddy!

You could also consider creating a gym in your office or at your home. Creating your own gym will save you money in the long-run on a gym membership. The basic equipment recommended includes:

  • A mat
  • Resistance bands
  • Dumbbells
  • A jump rope
  • A pull-up bar
  • A kettlebell
  • A workout bench.

Regarding workout attire, you will want comfortable and breathable shorts or leggings, fitness tanks or T-shirts, a sports bra, crew or ankle socks, and running or cross-training shoes.

If you do have space in your office for a gym, an added benefit is that it may inspire any employees you have to also use it. In this way, you are truly leading by example, an effective technique for any business owner. 

You could be helping to create less-stressed, more-productive workers for your business by providing free, easy access to a workout space! 

Determine Your Workout Time

An after-work workout can be a great way to decompress from the work day, a symbolic way to transfer from your work life to your personal life.

For many, taking a break during the work day to exercise is a great way to recharge your energy. Exercising between 1 and 4 p.m. can help you avoid an end-of-day slump by shifting forward your body clock the same way an early morning workout does.

But your best bet is probably to make exercise a morning habit to jumpstart your day. It will certainly make you more energized than indulging in a donut and a latte and subsequently suffering that mid-morning low-sugar crash. 

An additional benefit is that you’ll have your completed workout under your belt in case your plans for your day go completely awry.

If you’re someone who doesn’t like routine, then vary your times. If you workout at a gym, this is a good way to find times which may be less busy. And when your workouts take you outdoors, you may need to vary your workout schedule based on temperature or precipitation. 

Recommended Types of Workouts

This is where it gets fun, because there are so many types to choose from!

Running comes in at the top, because it’s the fastest way to workout with the best benefits. Even a 15-minute run can boost your metabolism, and it also will leave you feeling relaxed. If you prefer something less physical, then try a brisk walk outside or on a treadmill.

Other good suggestions are:

  • Cycling or stationary bike
  • Rowing machine
  • Dumbbell exercises (bench press, shoulder press, curls, triceps extensions, squats, and calf raises)
  • Resistance band exercises (push-ups, curls, shoulder presses, chest presses, stomach curls, triceps pushdowns, side leg raises)
  • Calisthenics (push-ups, sit-ups, flutter kicks, squats, jumping jacks, high knees, mountain climbers, burpees)

Recommended Lengths of Workouts

The stage is set. You have the place, you have the equipment; you’re ready. But now the question is, how much time is this going to take?

It’s recommended to exercise 150 minutes a week. So, simple math breaks that down as this. Three times a week is a 50-minute session; five times a week is a 30-minute session.

Don’t have time for five times or don’t want to do 50 minutes at a time? Then split up your workout. For best results, make the workout time at least 20 minutes, so you can have an elevated pulse long enough to ensure great results.

Stay Safe and Exercise Smart

However, keep in mind that although moderate physical activity (such as brisk walking or low-impact biking) is safe for most people, health experts recommend that you talk with your doctor before starting an exercise program if you have certain issues. 

If you have heart disease, type 1 or type 2 diabetes, kidney disease, arthritis, high blood pressure, are being treated for cancer or have recently completed cancer treatment, consult with your doctor before starting any kind of workout program.

These tips should help you find the most effective way to keep your workouts long on success when you are short on time.

Published: September 30, 2020
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