Today we are discussing 10 very practical and easy exercises for busy entrepreneurs who don’t have enough time to make it to the gym. Being fit and healthy is very challenging for some entrepreneurs. They stay focused on their business to make sure that it will run smoothly and stay profitable. Because of their busy lives and hectic schedule, it is hard for them to find time to work out. Today we are discussing 10 very practical and easy exercises for busy entrepreneurs who don’t have enough time to make it to the gym.
Why is exercise important for entrepreneurs?
In today’s hectic corporate environment, people are forced to sit through long office hours without any break, having to complete one task after another. Matters become even worse when one is running his/her own work. However, every business owner should also bear in mind that being in a good shape is very important when running a business. Their body needs proper care in order to function well. They can be more productive if their body is in good condition. More importantly, health has to be on everybody’s priority list. If health is lost then the ability to work will also be compromised. Sitting for long hours can lead to fat deposition, accumulation in the most unwanted places leading to self esteem issues or lack of confidence. This will lead to lack of enthusiasm for striving for more.
If you are one of those busy entrepreneurs, you might be wondering how you can actually start getting fit if you can’t make time to go to the gym to work out? Well, you just have to make it simple. Being fit doesn’t mean you have to look for a nice gym in order to work those muscles out. In fact, no matter how busy you are, you can stay fit without using any gym or fitness equipment.
10 Easy exercises for busy entrepreneurs
You can use your own weight to lose pounds. Doing push-ups is one good example of resistance training without using any gym equipment. This exercise can also help make your posture better. When at work, do not spend a lot of time sitting on your chair. Getting up once in a while and walking around can actually help you burn calories. In fact, the very act of standing up already burns you 50 calories.
Here’s an infographic that gives you 10 easy exercises for busy entrepreneurs.
10 easy exercises for busy entrepreneurs.
1. Using your own weight
If you cannot find time to make it to the gym, you can simply use your own weight for resistance training. 10 minutes of push-ups or squats or even doing the plank can work wonders to your body.
2. The Tabata Protocol
The Tabata Protocol regimen is known to be created by Izumi Tabata and is often regarded as “simply the best supra-aerobic cardio workout ever discovered”. According to TabataProtocol.com, the original Tabata Protocol Workout requires the following:
• 5 minutes of warm-up
• 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
• 2 minutes cool-down
If you have exercising equipment at home, like the treadmill or elliptical or even a stationary bike, you can try the regimen. If you don’t have access to such equipment then you can try this work out regime for running or even jogging. However, you will need to slowly build strength and endurance before you can actually do very high intensity work outs. You can visit their website for more details.
3. Stand and walk around
If you are doing a sit down office job, it is most essential to get up once every half an hour. Sitting continuously in a slouched posture will lead to fat accumulation in the lower abdomen and hips. Also, your core area will begin to loosen up which means that your core muscle will lose it’s strength. Sitting for long hours is one of the most common causes of excessive abdominal fat or belly fat. You have to tune yourself to stand up occasionally every once in a while or move around a bit, however ridiculous it might seem. If you are one of those people who keep an alarm to remind yourself to drink water, you could do the same for reminding yourself to stand up whilst working. Also if you have the privacy of your own cabin or room, you could do some very simple stretches to release the tension from your back muscles. This will also strengthen your back muscles and reduce recurring back pain.
4. Six floors rule
Apart from jogging, swimming and cycling, one of the best and fastest ways to lose weight and burn calories is to climb stairs aka stepping. You don’t really need a stepping equipment to exercise. All you need to do is to make the decision not to use the elevators. Thanks to the advent of technology, we often compromise health for convenience. Climbing will help you tone and strenthen your thighs and glutes. Therefore, always remember to take the stairs if you are going up less than six floors. However, this is not advisable for those with specific heart conditions and remember to consult with your physician as such exercises can increase your heart rate.
5. Commute
If you work nearby or if the locality that you live in offers you good safe roads for cycling or is pedestrian friendly, it is best advised to cycle, walk to work. You can also take public transport if it involves some walking and standing up. This way, you will be done with your daily dose of exercise even before work starts. Conversely, it is not advisable to cycle or even walk on roads that are heavily congested with traffic or those in bad condition.
6 & 7. Push-Ups and Ab-Crunches
Both these exercises will give extraordinary results if done regularly. The best part is that they can be performed without equipment and can be done within the comfort of ones own bedroom. Do these before you go to bed and after waking up. Slowly increase the number of crunches or push-ups each day.
8. Mountain Climbers
It is a very effective cardio-vascular exercise that gives you desirable results when done on a regular basis as it efficiently uses a large number of muscle groups. Here is a step-by-step way to do it from WikiHow. This exercise can also be performed in the comfort of your own bedroom or living room.
9. Jumping Jacks
We are pretty sure that you remember doing jumping jacks in your PT Class or as a kid. It’s fun to do and requires no time to master it. The faster you do it, the faster your heart rate becomes and in turn, the faster your body burns fat. Increase the number of jumping jacks per day. It is an aerobic, full body work-out.
10. Squats
Squats are a great way to build muscle strength and endurance. As you grow old, the muscles in your thighs and your joints lose strength and agility. There are high chances of fat building in your lower torso area as well. If you want to keep your legs in great shape, squats are a very efficient way to achieve this goal. Like the aforementioned exercises, they can be performed in the privacy and comfort of your home.
These 10 easy exercises for busy entrepreneurs will most certainly help inspire a fitter, better you!
Video: 3 Effective ways to lose weight
Video: The kind of motivation to lose weight
Intro and Infographic courtesy: http://startbloggingonline.com/top-exercises-busy-entrepreneurs/
External References: http://www.fitday.com/fitness-articles/fitness/10-fitness-tips-for-busy-professionals.html
https://www.kabbage.com/blog/effortless-training-10-free-fitness-hacks-for-busy-entrepreneurs/
http://tech.co/10-exercises-busy-entrepreneurs-need-stay-shape-2015-02
Image Credits: Miranda Mylne Via Flickr.com (No changes have been made to the original)
Image License: https://creativecommons.org/licenses/by/2.0/
Creative Commons Legal Code: https://creativecommons.org/licenses/by/2.0/legalcode
