Right Attitudes » Ideas for Impact » by Nagesh Belludi

The benefits of physical activity and exercise are well known: reduced risk of chronic diseases, lower stresses, increased physical fitness, improved sleep, greater self-confidence, etc. However, incorporating physical activity into our demanding schedules can be very challenging.

Recently, the Wall Street Journal offered five great guidelines to help include exercise into a busy day. See the full article here.

1. Exercise early in the morning. Typically, after work, you’re hungry, exhausted and you have family obligations. Exercising early in the morning can give a great energy boost.
2. Stay close to home or office for convenience. If possible, possess exercise equipment at home.
3. Mix exercise with family time. For instance, ask family or friends to join you in the morning-walks; this will help you stay motivated.
4. Do a weekend workout. The weekend offers two days of opportunity.
5. Stay active during the day. Mix exercise into your daily activities.

Call for Action

With the help of a physician or a personal trainer, choose activities that are appropriate for your fitness level and your goals. Be realistic in what you can achieve. Schedule exercise in your calendar.

Make the most of small bits of time that become available during the day. Take the stairs instead of an elevator; park your car as far as possible in the parking lot and walk into your office; take a quick walk around your office building when you need a break from work.

Take time out–do not exercise every day. Regular breaks allow for recovery and return to exercise with renewed vigour.

***See other articles related to recharging, re-energizing, energy management, relaxation, work-life, stress management, health, well-being, exercising

In an article entitled “The Making of a Corporate Athlete” in the January, 2001, issue of the Harvard Business Review, authors Jim Loehr and Tony Schwartz describe executives as “corporate athletes.” They explain the concept of recovering energy to bring the body, emotions, mind and spirit to a peak form and thus sustain high performance over the long haul.

Practices for Renewing Physical Energy

The authors consider physical well-being as fundamental to the high performance state of an executive. Here is a (paraphrased) list of six healthy practices they recommend for renewing physical energy.

1. Eat multiple small-meals a day. Eating just one or two meals a day with long periods in between may slowdown metabolism.
2. Never skip breakfast. Eating breakfast early in the morning helps maintain metabolism during the morning.
3. Eat a balanced diet.
4. Reduce the consumption of sugars. Sugars represent empty calories and cause “energy-depleting spikes in blood glucose levels.”
5. Drink at least 1.5 litres (four 12-ounce glasses) of water every day, even if you do not feel thirsty.
6. Exercise regularly. The authors recommend “three to four 20- to 30-minute cardiovascular workouts a week, including at least two sessions of intervals—short bursts of intense exertion followed by brief recovery periods.”

Call for Action

In the face of ever-increasing demands to perform, deliver and excel, both at work and outside, it is easy for us to ignore our physical well-being; most of us do.

Critically examine your current lifestyle and fitness level: your eating and sleeping habits, your relaxation and entertainment choices, and, your commitment to physical and brain exercises. In consultation with people around you, viz., family, friends, bosses and physicians make the right choices to adopt a healthy lifestyle. Pick physical activities that work for you and you will enjoy. Get to and stay in the ‘Zone’.

***See other articles related to recharging, re-energizing, energy management, relaxation, work-life, stress management, health, well-being, exercising