Leaders, no matter their geographic location, are expected to perform and achieve a lot. Their time is consistently taxed as they try to achieve more in less time. Many leaders fail to do one of the most important things that could help their productivity, and that is to make their health and specifically, exercise, a priority. It is important to exercise several times a week, even when you’re on the road. Exercise gives you the opportunity to relax, clear your mind, and it improves your energy levels so you can get more done.

After a busy day, even when I am tired, I go to the gym and exercise. After my workout, my energy level soars. I a filled with positive energy and my head is clear! With this energy I can spend quality time with my family, rather than going directly home and giving the negative energy of a busy day to my wife.

Exercise is a win-win situation for your business and personal life; that every leader should take seriously.

Studies show that people are more productive when they take part in a regular exercise routine. For most of us, it is difficult to make this happen on a regular basis. But as leaders, it is important to lead by example and to encourage your staff as well. Don’t let the fast and busy life of a leader, manager etc… influence you the wrong way.  By exercising and eating healthy you will feel energetic; and this energy will transfer to your staff, employees, friends, and family.

In my spare time I’m a Personal Trainer, Wellness Coach, and a Martial Arts Teacher. I teach everyone that it is critical to get a balance in their nutrition intake and their physical activity in order to ensure a healthy, productive life – now and in the future. Below I have listed a few easy exercises that a busy leader can do every day Even as little as 15 minutes a day can be hugely beneficial to your health. Something is better than nothing.

1. One of my favorite and intensive full body exercises is called a burpee.
   1. Begin in a standing position.
   2. Drop into a squat position with your hands on the ground. (count 1)
   3. Extend your feet back in one quick motion to assume the front plank position. (count 2)
   4. Return to the squat position in one quick motion. (count 3)
   5. Return to an upright standing position. (count 4)
2. Push-ups you can do in several ways, for example: Push-ups with your elbows inside (triceps) and elbows outside (chest). Push-ups use a lot of muscle groups. If you cannot do too many that is OK, start low and keep doing them every day and slowly increasing your count.
3. Sit-ups you can also do in several ways, for example, knees bent in 90 degrees, 180 degrees and touch your toes. A good one for your core is planking on your lower arms, about 10 cm above the ground. You can also do crunches and leg raises.
4. Additionally you can do squats, jumping squats, and lunges.

Try to be consistent and spend a little time every day, even if it is only 5 minutes.

One last tip, look for small ways to exercise: Take the stairs instead of the elevator, when you’re walking the dog, take a bigger route. Park farther away from a store entrance, do leg raises under the seat in front of you when on long plan ride.

Just as with any leadership initiative, do it one step at a time.

No more excuses, start today!

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