Here’s an article to help us, the entrepreneurs who often neglect their health to get the job done. It’s a compilation of the best fitness tips for entrepreneurs. All of them are simple to implement, won’t take up too much time, and produce awesome results.
Get up and work out
Want to make the most of your day? The best thing you can do is get up and get in a workout first thing in the morning. You’ll begin your day with a clear head, feeling calm and full of energy. Following this fitness tip for entrepreneurs has changed my life 100% for the better. I lost 75 pounds, feel great, and get way more done.
It doesn’t have to be a 110% effort but you should do your best to get your heart pumping. You can use minimal equipment and do it just about anywhere A kettlebell, resistance bands, even your own body weight is enough.
Initially, You may feel a little weaker and more hungry and tired than normal for the first 1-2 weeks but keep at it. Your body will adjust as will your strength and endurance. Getting a little bit of caffeine pre-workout will help too.
Check out this article for several brief, intense workouts you can do anywhere. These workouts can be completed in 15 minutes and require minimal equipment.
Get some early morning sun
Here’s a fitness tip for entrepreneurs that’s so simple it seems silly. Once your morning workout is done, the first thing you should do is get outside for a little bit of sunlight and fresh air. It doesn’t have to be for very long, 5-10 minutes is enough.
Why do you want to do this? Getting sunlight in your eyes helps set your internal circadian clock. This is what controls our sleep cycle.
When you keep this clock on track you’ll have more energy during the day and deeper sleep at night.
According to Andrew Huberman, PHD you need to do this every day to see the most benefit. Even on cloudy days. You’ll still get enough light to benefit. He also says that if you miss several days you’ll have to start over.
You will begin to notice benefits after about 3 days.
Do your work in short bursts
Now that you know how to start your day, let’s get to work. Specifically how to best go about it. After hearing productivity experts like Tony Schwartz recommend it, I’ve learned to work intensely for brief blocks of time.
You can say I treat my daily work as a series of sprints, not a long, slow jog.
Here’s how it works. You’ll work on something that requires lots of concentration, like writing an article for 90 minutes. Then stop. Rest for as long as you need and then complete another 90 minute work block.
If you can do 3-4 of these blocks a day you’ll be amazed at how much you get done. Don’t use them for email and calls, only ‘deep’ work that requires your focus and concentration.
You’ll get more done in much less time. You’ll feel better too. Less fatigue, lower stress
Don’t sit so much
Most of us sit too much. According to research published in The Journal Of The American Medical Association, we sit an average of 8 hours a day. This includes when we’re driving, at home, and at work.
This is not good. It’s bad for our muscles, joints, heart, and brain.
At a minimum you should get out of your chair every 45 minutes and move around. Go for a walk, get some sun, stretch, do some body weight squats and push ups.
You can also do some of your work standing. This can be done by placing your laptop on top of a counter or even getting a standing desk.
I do this for at least 2 hours of my day. Benefits were noticeable almost immediately. I have more energy, am less sore, and don’t feel nearly as tight in my hips, shoulders, and upper back.
Don’t stand too long. After 2 hours your mental and physical endurance wears down. At this time you may want to sit for a 15 minute break or even another 90 minute work block.
Skip a meal
Intermittent fasting, where you go 12 or more hours between meals has become very popular. In the last 2 years there have been 218 clinical studies published on the topic. Funny thing is, fasting is nothing new, having been practiced – willingly and not – for as long as we’ve been on this planet.
Research finds fasting has benefits that will appeal to us entrepreneurs. I’ve listed them below.
How fasting benefits entrepreneurs
- Intermittent fasting helps you have consistent energy levels all day long.
- You won’t be bothered by hunger pains or cravings.
- You will feel mentally sharper and get more done in less time.
- Your mood will be better, consistently.
- Weight loss is much simpler. No counting calories, carbs, etc.
One of the most popular types of intermittent fasting is the 16:8 method. It’s where you don’t eat for 16 hours between meals. It’s the least painful way to fast. All you’re really doing is skipping one meal, either breakfast or dinner. Given your sleeping for 6-8 hours a night, you’ll only be awake and without any food for about 8 hours. No big deal.
It’s short duration makes it the best way to get started. A 16 hour fast is long enough to get your body to burn off a little excess body fat, boost your energy, and get your brain working faster and your thinking sharper.
Once you’re accustomed to 16 hours of fasting, which can take 1-2 weeks you may want to try longer fasts. I’ve been eating one meal a day for a year or so and love it. I get all of the benefits I write about.
Eat enough protein every day
If you make one change to your diet this year, make sure to get enough protein every day. The exact amount you need is dependant on how much you exercise, your health goals and other individual needs.
If you’re lifting weights and doing other exercise 3 or more times a week with the goal of building lean mass, getting stronger, and/or losing excess body fat then you should aim to eat about 1 gram per pound of your ideal body weight. So if you want to weigh 170 lbs, eat 170 grams of protein a day.
There are other reasons making sure you eat protein rich foods like eggs, fish, meat, and dairy products.
- It can help your brain deal better with stress.
- You’ll think faster and make better decisions.
- Protein helps keep your immune system strong so you’re healthier and less likely to get sick.
- It’ll help you stay full between meals and during a fast so your mind can focus on work instead of snacking on junk food.
- You won’t have energy crashes anymore in the middle of the afternoon.
Don’t take this tip to mean you need to count every single gram. Just determine how much works the best for you and aim to eat that much every day. Here’s a link to a page that lists the protein content of different foods for you to use as a guide.
Make your caffeine buzz better
Caffeine is awesome! It gives us energy and enables us to really focus on work. The problem is that it can also make us feel jittery and nervous, which work against our productivity.
What if you could get all of the energy and focus boosting benefits of caffeine without the jitters? We’ll, you can.
Several scientific studies show that taking the amino acid l-theanine with your coffee takes the jittery edge off your caffeine buzz.
I’ve been doing this myself for a year or so. I never feel jittery, only a sweet, sweet boost of energy and ability to concentrate on work for 2-3 hours without being distracted by a million other thoughts.
Exercise during a breaks
Here’s a fitness tip for entrepreneurs that gives instant results.
Didn’t have time to train before work? Feeling tired after working on a project? Then take a break and do a brief bout of intense exercise.
If you don’t have any equipment around, do a few sets of push ups and bodyweight lunges without resting between sets. I like doing kettlebell swings, squats, push ups, and bent over rows in a circuit for 5-8 sets of each exercise.
Whatever you do, make it brief – 5-15 minutes – and intense. When you’re done you feel refreshed and reenergized to take on another project.
Focus on your output
You’re an entrepreneur, not a factory worker so it’s time to change the way you think about your work.
Instead of tracking how many hours you’ve worked, keep track of what you get done. That’s what matters anyway. Unless you’re somehow being paid by the hour at your own business.
When I write output it doesn’t mean the greatest number of tasks done wins. What I mean is that you and I should instead focus on doing things that will really benefit your business. It may be a single thing on the some days and several on others.
Join a sport you do with others
Here’s one I wish I would’ve done years ago. Whole lifting weights, running, and other workouts you do on your own are great. They build and strengthen your body while training your brain to really focus on what you’re doing, every set and step of your workout. All of these benefits carry over to our work and make us better entrepreneurs.
I also strongly believe all of us who work for ourselves as entrepreneurs need to do something in or with a group of people. It helps get you completely away from work, focused on something else, while being around other people who are totally separate from your work.
The sport I’ve found is Brazilian Jiu Jitsu or BJJ. Training with a group of guys and girls of different abilities, experience, age, etc. is really good for my overall health. It’s to be around a group of people that aren’t in any way involved with my business after working on it pretty much every day.
Conclusion – Fitness Tips For Entrepreneurs
You now have several fitness tips for us entrepreneurs to add to your daily routine. Give them a try for a few months and you’ll see how you can get more done in less time with way less stress.