A Leader's Guide to Better Health

Exercise takes effort. No kidding! But for many, the hardest part is getting into the habits of health.

"Executives who exercise regularly tell us it takes creativity and effort to make exercise a priority," says CCL's Sharon McDowell-Larsen. Their strategies for maintaining regular fitness programs in spite of extremely busy schedules include:

Do less, more often. Shorter but more frequent bouts of exercise are effective and often easier to fit into busy, ever-changing schedules. Often the most successful routine is the one that is the most time efficient.

Get moving. Given the sedentary nature of corporate life, creatively finding ways to increase activity throughout the day can help. Try walking while talking on the mobile phone, getting up from your desk to stretch, parking far from the door and taking the stairs rather than the elevator.

Keep track. Set up an easy system to log your workouts. This serves as a reality check on how much or how little exercise you are getting. It can also help you set goals and stay motivated.

Take it on the road. More and more executives are finding hotels with adequate fitness facilities or health club access. If nothing else, pack a set of dynabands (stretch cords for resistance training), a pair of running/walking shoes and a swimsuit (most hotels at least have a pool). It may take a while to make exercise a habit; however, in time it will become routine.

Be flexible. Some executives find it impossible to work out the same time each day or week, but do well when they build in flexibility. Take advantage of an open slot in your calendar whenever it appears. If someone else keeps your calendar, have him or her schedule workouts for you.

Multi-task. Combine exercise time with other activities. Use your daily walk, run or workout to think through your day and strategize about work matters. Listen to audiobooks or language lessons if you feel the need to focus your mind as you exercise. Exercise with spouses or kids. Finding creative ways to combine exercise with other activities helps provide justification for the time spent exercising.

Motivate. Think of your weekday workout routines as a way to stay strong and fit for weekend leisure activities. Staying healthy for skiing, surfing, playing racquet sports and keeping up with kids can be a big motivator.

Busy Leaders Can Change

A recent survey of Leadership at the Peak alumni showed that busy leaders can change their exercise and eating habits. Twenty-five executives who had received one-on-one coaching during the program about their diet and/or exercise regime agreed to be interviewed. Here's what they said:

• Sixty-four percent said they had made changes in their exercise habits. The most common changes were increased amounts of exercise, more frequent or more regular exercise, or adding new exercises to existing routines. Those who said they had not changed their habits were maintaining their previous fitness regimen.


• Ninety-two percent said they had made changes in their eating habits. Typical changes were eating breakfast, especially high-fiber cereal or oatmeal; eating more fruits, vegetables and whole grains; eating less red meat; having fewer snacks; and generally paying more attention to what they eat.


• Sixty-eight percent said their health or level of fitness had changed since LAP. They mentioned having fewer colds and flu, better sleep, less stress, more energy and a more positive outlook.


• One hundred percent felt that fitness and health are integral parts of leadership. Leaders spoke of having higher energy levels, more self-confidence, better focus, greater stress relief and balance. They felt that being fit helps them project an image of being disciplined, in control and effective. Also, they thought that, by demonstrating balance and perspective and having a more positive attitude, they are better role models.
  
  

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  Expert: Sharon McDowell-Larsen
  
  Title: Senior Program Associate
  
  Relevant publications: Articles on ties between health and leadership
  
  Career background: Worked as a research assistant for the U.S. Olympic Committee before joining CCL
  
  Education: Ph.D., M.A., University of Nebraska-Lincoln

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