For small-business owners, there are never enough minutes in the day. Many of us wear multiple hats: we’re the HR manager, bookkeeper, business development manager and general admin person! So, where in the average workday can we fit in exercise?
Well, the good news is that you don’t have to get up an hour earlier, take a 45-minute lunch break (remember those?) or trek to the gym after work (although well done if you’re managing this and managing a business).
All you need is small movement breaks throughout your day, to find more energy, motivation and focus.
Two minutes is all it takes
Research has shown that stopping for a two-minute movement break regularly throughout the day is enough to reconnect with your energy and counter the effects of sitting for extended periods. So the next time you hear yourself say you don’t have the time to exercise, try the two-minute trick. Tell yourself, I’m just going to do two minutes. If you keep going after the two minutes is up, that’s great. If you don’t, that’s fine too. The research is clear that you’ll still get incredible benefits from that moment of movement – and remember, all those little moments add up.
Four ways to find more energy in your day
- Embrace micro-moves: Quick bursts of activity or ‘micro-moves,’ throughout the workday can be a game-changer. This could include stretching at your desk, doing chair squats during a conference call, or taking brief walking breaks. Micro-moves help counteract long periods of sitting and can significantly boost energy levels, focus, and productivity.
- Transform your environment: Your small business workspace is probably not set up to encourage movement. But we can change that! Think about how you could change your environment so that it’s more conducive to movement. For example you could get a standing desk, have a yoga ball nearby for when you need to swap out your regular chair, or even have some small weights on your desk for when you need to get moving. The good news is you can even use existing office items with your movement breaks – a full water bottle makes a great weight.
- Find an accountability partner: Partner with your team members or other small business founders to set movement goals and stick to them. Having someone to keep you accountable means you’re much more likely to show up. It could be participating in a virtual fitness challenge, sharing progress on a Slack channel or committing to a regular walking meeting with one of your clients or suppliers.
- Schedule breaks: While it’s tempting to ‘power through’ that neverending to-do list, scheduling wellness breaks into your day can help your physical and mental health as a small-business founder. Plan your breaks ahead and treat them with the same importance as any business meeting. It could include a quick yoga break, a ten-minute walk, or some time outside in nature. The silver lining? These breaks will ultimately make you more productive and focused, so you’ll get more done than if you’d just stayed at your desk all day.
Try these movement breaks:
- Do angled push-ups at the kitchen bench while waiting for the water to boil for your tea or coffee.
- Stand and pace when on the phone.
- Do a few heel raises when waiting for your next Zoom meeting to start.
