Want to boost your energy, focus, and decision-making as a founder? Exercise is the answer.
Sitting for long hours can harm your health and productivity. Founders who prioritize regular movement and exercise gain sharper thinking, better stress management, and improved sleep – all critical for running a business.
Here’s how to make it work:
- Aim for 3–4 hours of moderate-to-intense exercise weekly. Break it into manageable chunks.
- Try quick workouts: The 7-minute workout or short “exercise snacks” during the day.
- Incorporate movement into your routine: Stand during calls, take the stairs, or do squats while waiting for coffee.
- Use exercise to improve sleep: Morning or afternoon workouts can help you fall asleep faster and stay rested.
Making time for fitness isn’t just about health – it’s a business asset. A little effort daily can lead to big gains in energy, focus, and resilience.
Exercise Benefits for Business Leaders
Energy and Performance
Staying active can give entrepreneurs a natural energy boost, reducing the need for stimulants like caffeine. Even light exercise has been shown to increase energy levels by 20% and reduce fatigue by 65%. This extra energy helps business leaders stay productive and perform better during demanding days.
"On my doctor’s recommendation I started getting regular exercise. Not only did my health improve, but my business did as well. In fact, I’d say at this point that regular exercise is integral to my success as an entrepreneur".
This increase in energy doesn’t just enhance productivity – it also helps the body handle stress more effectively.
Stress Management
Exercise is a powerful way to handle stress. Research shows it can lower stress hormones, ease muscle tension, reduce anxiety, build mental resilience, and even strengthen social connections. Just 20 minutes of moderate exercise a day can lead to better performance the next day and improve overall health. Lower stress levels also contribute to clearer thinking and better focus.
Brain Function and Decision-Making
Exercise doesn’t just benefit the body – it sharpens the mind. Aerobic activity, in particular, has been linked to better cognitive performance. A 2012 study by the Montreal Heart Institute found that regular aerobic exercise can improve brain function. For business leaders, this means making smarter decisions, processing complex information more efficiently, staying focused during critical moments, and finding creative solutions to challenges.
Mental Health and Leadership
Exercise also strengthens emotional resilience and leadership skills.
"If I were to stop exercising because I felt that being a good business owner was a higher priority, then ironically I would end up a worse business owner than I was when it was a lower priority".
Staying active boosts confidence, improves mood, and enhances stress tolerance – qualities essential for effective leadership. This connection between physical health and leadership creates long-term benefits for businesses.
The World Health Organization (WHO) reminds us: "Some physical activity is better than doing none". By making movement a regular part of their routines, entrepreneurs can build the mental and emotional foundation needed to thrive in business.
Fitness for Entrepreneurs: Why You Can’t Afford to Ignore It
Time-Efficient Exercise Methods
Busy founders can stay active without spending hours at the gym.
20-Minute Workout Plans
The 7-minute workout, featured in the American College of Sports Medicine‘s Health and Fitness Journal, offers a quick full-body circuit. By repeating the circuit 2–3 times, you can fit in 14–21 minutes of effective exercise. The routine includes:
- Jumping jacks
- Wall sits
- Push-ups
- Crunches
- Step-ups (using a chair)
- Squats
- Triceps dips
- Planks
- High knees
- Lunges
- Push-ups with rotation
- Side planks
"There’s very good evidence that high-intensity interval training provides many of the fitness benefits of prolonged endurance training but in much less time."
– Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla
Not every workout has to involve a full-blown routine. Small, intentional movements throughout the day add up.
Movement-Based Meetings
Meetings can double as opportunities to move. For virtual calls, try these simple ideas:
- Stand during video calls
- Do leg lifts during conference calls
- Stretch at your desk between meetings
- Add short "exercise snacks" lasting 30 seconds to five minutes
"Exercise snacks are short bouts of movements, anywhere from 30 seconds to five minutes, that don’t require going to the gym or any prep work. They are snacks, not meals."
– Dr. Marily Oppezzo, PhD, certified personal trainer and head of Stanford Lifestyle Medicine Healthful Nutrition pillar
Beyond meetings, find ways to weave movement into your daily routine.
Daily Movement Habits
Simple daily habits can make a big difference. For those with packed schedules, combining exercise with existing routines (known as habit stacking) is a practical approach. Try these:
- Do push-ups while waiting for the shower to heat up (like Nicole Kolenda, who does up to 30 a day)
- Hold wall sits while brushing your teeth
- Do squats while waiting for your coffee or toast
- Take the stairs instead of the elevator
- Stand and stretch every 30 minutes during work
"With my clients, I’ve observed that becoming breathless with three or four exercise snacks throughout the day can sometimes be more stress-reducing than doing one longer workout and sitting the rest of the day. After raising your heart rate through exercise, your body has to kick into ‘calm down’ mode and exercise snacks give your body an opportunity to calm down multiple times throughout the day."
– Dr. Marily Oppezzo, PhD
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Making Exercise a Long-Term Habit
Create a routine that fits your lifestyle by picking activities you genuinely enjoy. Studies suggest entrepreneurs need around 3–4 hours of moderate to intense physical activity each week to experience noticeable benefits for both their physical and mental well-being.
Beyond the immediate energy boost, committing to regular exercise can be a game-changer for long-term success in your entrepreneurial journey.
Trying Different Workouts
Explore a variety of workouts to find what keeps you motivated and energized. Exercise doesn’t have to be limited to traditional gym routines.
"The key to creating a lasting fitness routine is making exercise fun. Focus on what makes you feel good so you’ll keep coming back day after day." – John Boitnott
Here are some options to consider, along with their benefits and tips to get started:
| Activity Type | Benefits | Getting Started |
|---|---|---|
| Spin Classes | High-intensity cardio, group support | Try one class to see if it clicks |
| Strength Training | Builds muscle, boosts metabolism | Start with light weights, 40–45 mins |
| Club Sports | Social interaction, set schedules | Join a local recreational league |
| Outdoor Activities | Fresh air, adaptable options | Rent equipment before investing |
Once you discover activities you enjoy, focus on making them a regular part of your weekly routine.
Aligning Exercise with Your Lifestyle
Treat exercise as a non-negotiable part of your day – just like work, family time, or meals.
To make it stick, keep these strategies in mind:
- Consistency: Stick to a regular schedule for at least 2–3 months to form a habit.
- Pace Yourself: Start with lighter workouts and gradually increase intensity as you go.
- Build Connections: Join group classes or team up with others for accountability.
- Stay Adaptable: If an activity stops inspiring you, try something new.
The goal isn’t to become a professional athlete – it’s about finding activities that keep you active and energized. By dedicating time to discover what you enjoy, exercise can become a fulfilling and essential part of your entrepreneurial lifestyle.
Exercise and Sleep Quality
Getting regular exercise plays a big role in achieving restful sleep, which is crucial for staying sharp and productive. Research shows that adults who exercise for at least 30 minutes a day tend to sleep about 15 minutes longer compared to those who don’t. Quality sleep not only helps the body recover but also keeps the mind focused – essential for anyone juggling a packed schedule, like a founder.
Physical Activity for Better Sleep
When and how you exercise can influence how well you sleep. Studies suggest that even evening workouts can improve sleep, as long as they’re moderate and wrapped up at least 90 minutes before bedtime.
| Exercise Timing | Benefits | Recommendations |
|---|---|---|
| Morning | Helps you fall asleep faster by shifting your internal clock forward | Great for those who struggle to fall asleep |
| Afternoon | Supports deep sleep and keeps your natural rhythm intact | A good option for most people |
| Evening | May reduce waking up during the night | Stick to moderate intensity and finish 90+ minutes before bed |
"Current science suggests there is no one universal time of day that is best to exercise for sleep. Rather, the optimal exercise time likely depends on individual factors such as your chronotype, your age, and any underlying health conditions." – Sleep Foundation
To make the most of your workouts for better sleep, consider adding these activities to your routine:
- Moderate aerobic exercise: Aim for 150 minutes per week.
- Mind-body practices: Try yoga or light stretching.
- Breathing exercises: These can help transition from work mode to relaxation.
Sleep’s Impact on Business Performance
Research also highlights how exercise can reduce the time it takes to fall asleep and decrease nighttime disruptions. Better sleep, in turn, boosts your energy and mental clarity the next day, creating a positive cycle between physical activity and rest.
"Optimizing your exercise routine can potentially help you sleep better, and getting an adequate amount of sleep may promote healthier physical activity levels during the day." – Sleep Foundation
Staying active not only enhances sleep but may also reduce the need for sleep aids. This kind of consistency in both exercise and sleep leads to sharper decision-making and better overall performance in business.
Conclusion: Exercise as a Business Asset
Regular exercise isn’t just about staying healthy – it can be a game-changer for your business. Physical activity boosts energy, cuts fatigue, and sharpens decision-making, all critical for navigating the challenges of entrepreneurship.
Here’s the reality: nearly half of small businesses fail within their first five years. By making exercise part of your routine, you’re equipping yourself with the mental clarity and resilience needed to beat the odds.
A Simple Framework for Busy Schedules
| Time | Benefits | How to Make It Happen |
|---|---|---|
| 20 minutes daily | Better focus, less fatigue | Treat it like a must-attend meeting |
| 2.5 hours weekly (moderate) | Clearer decisions, lower stress | Split into 30-minute chunks |
| 1.25 hours weekly (high-intensity) | More energy, better sleep | Try early mornings or lunch breaks |
As the table shows, even short, regular workouts can lead to big improvements in focus and stamina. Experts Bonnie Hayden Cheng and Yolanda Na Li put it best: "Your body will thank you, and your mind will reward you with more energy, better task focus, and improved creativity".
"Think of this time as an investment in your well-being and productivity. The payoff is immediate: sharper focus, lower stress, and a burst of energy to carry you through your day. It’s about working smarter, not harder." – Alvin Ding
Make exercise a priority – it’s a smart move for both your health and your business.
Related posts
- Building a Sustainable Founder Lifestyle: Long-Term Strategies for Work-Life Harmony
- The Silent Killer: Recognizing and Overcoming Founder Burnout
- Beyond the Hustle: Building Sustainable Routines for Long-Term Founder Success
- Your Startup’s Secret Weapon: Why Prioritizing Your Mental Health Makes You a Better Founder
