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Diet and Exercise for the Busy Executive
Too Busy?
Are you one of those busy people who doesn't have a minute to spare? Do you
struggle to find the time to fit your health into your very busy schedule? Do
you spend most of your days in an office, in front of a computer monitor, attend
long meetings or travel often abroad, and drive to and from work by car? Do
you come home to watch the TV or read the newspaper?
If so, this article is for you.
Change Your Attitude!
Believe it or not, but yes, our recent ancestors spent most of their time out
of doors, doing physical activity. Strange, but true - as little as fifty years
ago most of the population of the world earned their living through physical
labor. Unfortunately for some of us, our bodies are adapted and built for physical
activity: jumping, climbing, walking, running, reaching, swinging, throwing,
catching and lifting - and occasionally even hunting or defending ourselves
from predators.
It's no wonder then, that when we stop exercising, we start deteriorating,
and feel the affects.
Change your attitude towards diet and health, or suffer the long-term consequences.
Your health is in your own hands. It's up to you to take responsibility.
Not convinced? Okay, so let's first convince you of all the benefits of exercise:
- Increases you energy level - so you have more energy to deal with
your other tasks. Since your cardiovascular fitness will improve with exercise,
your body will have more oxygen and use it more efficiently, when performing
tasks.
- Improves your muscular tone, posture and complexion - you'll start
feeling and looking better. You are burning off excess calories and toning
your muscles, which will keep you slim and streamlined.
- Increased relaxation - physical exercise is a great way to get rid
of tensions that have built up during the day. Whenever you become angry or
frustrated, but are required to maintain your control, part of this nervous
energy becomes translated into physical tensions - muscles that grip tighter
and changes to your posture, even though you may not be consciously aware.
When you exercise, you release this pent up tension.
- Improved concentration - with more oxygen flowing to your brain and
other parts of your body and a more relaxed body, you will be able to concentrate
more. People are often not aware of the amount of energy they expend when
their body is tense. This leads to headaches and backaches.
- Increased confidence - mastering a physical skill will make you feel
much more confident and at ease, and in control of your body, when you go
into meetings and face people.
- Improved sense of wellbeing - when you exercise, your body manufactures
chemicals, which help improve your overall mood, energy and happiness. This
is why psychiatrists recommend people who are depressed to get physical exercise.
- Improved health - the long-term benefits of exercise are improved
health and reduced risks of serious or incapacitating health problems, such
as heart disease and cancer.
- Promotions and more bucks - if you feel better, look better, are
more confident and have more energy and concentration to deal with your tasks,
this is eventually going to translate into faster promotions and more earning
power. So, if you are the type who can only think in terms of hard cash, your
investment in health will "pay dividends".
Isn't this enough to convince you of the importance of regular exercise?
Adopting an Exercise Program
Exercise is the key to health and relaxation. But what if you can't find the
time, or you're always so full of health complaints, and aches and pains that
you can't find the energy or motivation to exercise?
In Russia and Japan - and a few other parts of the world - exercise is taken
seriously and is often compulsory for certain workers. Maybe we can learn a
thing or two from these countries.
Experts recommend at least 15 minutes of strenuous cardiovascular activity,
3-4 times per week, which raises the pulse rate above 120 beats per minute.
I would recommend at least half an hour per day of mild to moderate activity,
at least 5 times per week.
Exercise doesn't have to mean attending a gym or health club, playing a game
of football or jogging a mile or two - activities, which many people traditionally
associate with sport. There are many creative and more relaxing ways in which
to exercise, which have a far greater health benefit on the body and mind. Discussed
below are some suggestions for integrating physical activity into your week
routine.
- Walking. Walking is one of the healthiest and most natural activities
you can do. Have you ever considered walking to work? If this is not feasible,
then take an early morning, lunch time or early evening stroll around the
local park. It will do you the world of good to see something green and breathe
a bit of foliage. Adopt a brisk, but comfortable pace, and make sure that
you have a good pair of walking shoes and dress comfortably, with loose-fitting
clothing. If you prefer to walk with company, then try finding a partner or
spouse to accompany you. You should try to walk for at least 30 minutes, five
times per week. The best thing about walking is that it's free.
- Cycling. Cycling does require that you invest in a reasonable bicycle,
which could set you back between 100-500 dollars. A helmet is also advisable.
Some countries in Europe - notably France and the Netherlands - provide special
cycling lanes. Where this is not available, you can use secondary roads or
even pavements. Avoid cycling on major roads or highways, since these generally
carry fast-moving traffic, including lorries and buses, and are noisy and
polluted. Cycling to work is ideal - weather permitting - if you live within
10 kilometers of your office and you are able to travel on roads that are
relatively quiet and safe.
- Swimming. Swimming is one of the healthiest activities you can do,
since it exercises all the major muscular groups in your body, as well as
proving cardiovascular activity. Breaststroke is probably the most relaxing
stroke, but this should be varied with backstroke and freestyle. Water gymnastics
is also a popular water sport. If you don't know how to swim, most swimming
pools offer courses for beginners, with trained instructors. If you are adverse
to cold water or outdoor weather, there are plenty of heated, indoor pools.
- Tai Chi. The slow, flowing and relaxed movements of this eastern
form of self-defense provide an excellent combination of meditation, breathing
and easy physical stretching and limbering.
- Yoga. Yoga is one of the best activities for stretching your body
and for mental relaxation. Some of the home exercises recommended in the next
section are adapted from Yoga practices. Initially, you can attend a local
yoga class, to learn the stretching, breathing and meditation techniques,
which go hand in hand. Once you are familiar with the routine, you can practice
Yoga within the privacy of your home.
- Dancing. The free and relaxed movements of dancing, together with
music and social company, are a fun way to relax and socialize, at the same
time as you get some exercise. Presumably, you do have some sort of a social
life, outside of work? Dancing is an opportunity to kill two birds with one
stone.
- Tennis. This is a great social sport that provides excellent cardiovascular
stimulation, while at the same time being fun and stimulating.
- Gardening and household activities. Pottering around in the garden
or helping with cleaning or repair activities around the house is a relaxing
past time for many people. If you really enjoy and take an interest in gardening,
you can do this on a regular basis, in the morning or evenings. If not, then
don't do it so often that it becomes just another chore. The point is that
it should be done as part of relaxing and unwinding. Avoid bending the back,
lifting heavy objects or sudden movements.
The activities discussed above are mentioned because they cost little, are
easy to perform, and enhance general relaxation and health. Depending on your
age and level of health, you can engage in a host of other exercises activities
such as golf, bowls, horse riding, hiking, mountain climbing, skiing, gym, football,
squash, fencing, karate and judo. Your choice of sport will often depend on
your temperament and interests.
Exercises to do in the office or at home
The following stretching and limbering exercise can be done either in the office,
or at home, when you have a few moments to spare. These exercises will help
you to unwind and release pent up body tension.
- Arm circles. Hold up your arms at your sides, at shoulder level,
with your elbows straight. Move your arms in small circles backwards. Gradually
increase the size of the circles, until you are making large circles. Then
do the same exercise, moving your arms forwards.
- Side Stretches. Stand up straight with your arms at your sides and
your legs shoulder-width apart. Gradually bend your body to the left and move
your left hand down your left leg. Straighten up slowly and repeat on the
right side.
- Touch the sky. Stand up straight with your arms at your sides and
your legs shoulder-width apart. Each up with your hands towards the ceiling,
as high as you can. Rise up onto your toes.
- Touch the floor. Stand up straight with your arms at your sides and
your legs shoulder-width apart. Reach slowly down with your hands towards
the floor, keeping your knees and back straight and your head up.
- Side swinging. Stand up straight with your arms at your sides and
your legs shoulder-width apart. Swing your arms lightly and freely from left
to right, twisting gently to each side as you swing.
- Wrist circles. Sitting or standing, move your wrists in small circles,
backwards and then forwards. Then shake your hands loosely, as though you
were shaking off water from them.
- Neck circles. Stand or sitting up straight, gradually move the head
forwards to touch your chest, and then back. Repeat a few times. Then move
your head from left to right. Gently perform a complete circle or roll with
your head, in both directions.
- Facial exercises. Pretend that you are chewing a big ball, opening
your mouth as wide as possible and smile and then pulling your cheek muscles
and jaw downwards.
- Eye circles. Hold you thumb away from you, with elbow straight, at
eye level. Keeping your head straight, gradually move your thumb to the far
left, up, down and back, keeping you eye on your thumb. Repeat to the right.
Then make large circles to the right and to the left, with your eyes only,
keeping your head straight.
- Ankle circles. Sitting comfortably, move your feet in small circles
outwards.
- Arm curls. Straighten your right arm and then curl up your right
arm, tightening your biceps. Repeat with the left arm.
What's a healthy Diet?
Certainly not French fries and a hamburger and coke from Macdonald's.
I would recommend the following:
- Cut out the following from your diet: sugar, alcohol and cigarettes.
- Cut down on the following: red meat, refined foods, tea and coffee.
- Avoid the following: fatty and oily foods, sweets and chocolates.
- Eat plenty of vegetables, including salads and soup.
- If you are susceptible to colds and fevers, take vitamin supplements, such
as Vitamin C and D to strengthen your immune system.
A balanced diet should consist of three moderate meals per day. Avoid skipping
meals or over-eating.
You Still Haven't Convinced Me
Okay - I understood all the arguments, but you know what - I just couldn't
be bothered. It's my life anyway.
Is that so? Maybe it's time you got a real life. Are you really in control
of your life, or is your life running you? If you cannot find the time or motivation
to take care of your basic health needs, then you have a serious problem. Either
you don't respect yourself, have such low self-esteem that you feel its necessary
to punish yourself or you are in a state of depression or denial.
Good luck to you.
References