Tips for Rising Leaders to Prioritize Physical Health & Wellbeing
Erin Owen, MBA, MCC
? Leadership Career Alchemist and Master Coach | I help leaders recognize their unique gifts and maximize their potential so they can make magic in the world
This month I am writing about a topic near and dear to my heart – a topic that too many rising leaders deprioritize while they work long hours and strive for promotions and more earnings: physical health and wellbeing.? I am a strong believer in both. Physical health and wellbeing are essential to your growth as a leader, and for unlocking your greatest potential. When I speak of wellbeing I am speaking about your emotional, mental and physical wellbeing. There is a direct correlation between physical health and mental wellbeing. The two are fundamentally linked. Physical activity directly impacts your mental health and wellbeing. Regular physical activity is one of the most important things you can do for your mind, body and spirit, which is why I prioritize my fitness workouts three times a week and supplement those with walks in the woods near my home.
A sense of community and social connectedness also directly impacts your wellbeing. According to the Mental Health Foundation, “People who are more socially connected to family, friends, or their community are happier, physically healthier, and live longer, with fewer mental health problems than people who are less well connected.” A sense of belonging is crucial when it comes to our emotional wellbeing. And yet our increased isolation with remote working exacerbates loneliness and requires us to be proactive in getting up from our desks, going outside our homes, and being intentional in how and with whom we connect. You can read all about the data on emotional wellbeing by clicking here .
April is National Stress Awareness Month. One of the best ways to combat and manage harmful stress is to engage in a healthy lifestyle that includes exercise, and prioritizing your wellbeing. This month I focus on three essential areas that will help you cope with adversity, manage stress, build resilience and optimize your health and wellbeing – all so you can thrive as you successfully rise in your life and career:
Physical Health:
MOVE YOUR BODY! It is truly that simple. And more than likely you are spending too much stationary time with your technology. Exercise doesn’t need to be complicated. Think about this: walking is free. Whether you engage in running, strength training, Pilates, yoga, swimming, dancing or good old walking. Go rock climbing, run around and play with your kids or your neighbors’ kids, even gardening and moving around outside is healthful movement. Just get out there and move. And before you say “I don’t have enough time,” know that your body will thank you in tangible ways such as increased energy and focus. These dividends will boost your work performance and creativity in return.
Do some form of movement each day ideally for 30 minutes. There are numerous benefits to exercise beyond the positive effects it has on your body. Did you know exercise positively impacts your mental health and wellbeing as well? It can improve your mood, anxiety, depression, stress and help you sleep better. When you physically feel good you have the ability elevate your life in all areas and reach your full potential.?
For the purpose of this article, let’s focus on walking because it is the simplest form of exercise, has endless health benefits and is something that I enjoy doing too. According to Prevention, ‘15 Major Benefits of Walking, According to the Experts,’ “One of the most powerful ways to maintain a healthy weight, keep your joints strong, and live longer is also one of the simplest, no matter your age. The health benefits of walking are endless, and experts agree by adding walking to your daily routine, you can greatly improve your physical and mental health.” So, how many steps should you take per day? According to the article, “A?2021 study ?published in?JAMA Network Open?found that for people ages 38 to 50, 7,000 steps was associated with a lower mortality rate.” And since I know my younger leader clients in your 20s and 30s like to move at a faster pace, you’ll be glad to know that brisk walking, even in short bursts, offers even more health benefits, according to two other JAMA studies featured in a New York Times article titled “Speeding Up Your Walks Could Have Big Benefits”. So, put on a pair of walking shoes and start strutting your stuff. Your mood, your brainpower, your creativity, and your overall health will all benefit. You can read the Prevention article in its entirety by clicking here .
According to the article, listed below are the 15 benefits of walking:
Nourishment & Nutrition:
Ever heard of the proverbial notion that ‘you are what you eat’? Your diet directly impacts your overall health and wellbeing. What you put into your body will either fuel your body, or slow it down. Food most certainly nourishes our bodies on a physical level. Joshua Rosenthal, the founder of the Institute for Integrative Nutrition (IIN), is one of my wellbeing mentors. I had the benefit of studying directly with him and being coached by him in the early days of IIN. His approach takes nourishment and nutrition one step further, and beyond the plate with his concept of Primary foods. According to Rosenthal’s integrative approach there are four key primary foods:
In his eBook The Power of Primary Food – Nourishment Beyond the Plate , Rosenthal asks you to reexamine what’s on your plate metaphorically speaking. He suggests that all the components of wellbeing are just as important as the food that you eat. These components include having meaningful careers, loving our lives, moving our bodies, and embracing the things that feed us on a mental, emotional, psychological, and spiritual level. He suggests that “in order to effectively improve our diets, we must be willing to look not only at the food on our plates, but at the experiences that feed us on a daily basis.” When I first learned this concept from Joshua in 2003, it woke me up to the reality of the impact my stressful career was having on my health. “When primary food is balanced and satiated, your life feeds you, making what you actually eat secondary.” ~ (IIN) The concept that these four elements need to be operating in a synchronous manner in order to optimize your wellbeing helped me understand that I needed to make different choices about my work, ones that were not driven by my ego. All the green juice and kale and quinoa in the world will not make you feel healthy, nourished and whole unless your primary foods are nourished.
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Tap Into The Power Of Your Community:
A sense of community can improve your physical health and your emotional and mental wellbeing. Social connection is as important as the food we eat, and the exercise we do for our bodies. Loneliness is detrimental to your mind, body and spirit. Actively engaging with other like-minded people can boost your wellbeing. Harness the power of your community. Tap into the human need to connect. According to Stanford Medicine, ‘Connectedness & Health: The Science of Social Connection,’ “One landmark study ?showed that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure.” The findings went on to further show that on the flipside, a strong social connection:
You can read the full article by clicking here . I encourage you to think of one way you can get more involved with your community. Perhaps it is a workout class, a volunteer event, a weekly game of pickleball or a meet-up group. Maybe you offer to walk an elderly neighbor’s dog, help neighbors collect trash once a week, or plant flowers each spring at a local public school. Whatever the case, human connection is key for your wellbeing.
In conclusion, if you want to thrive as you rise in your career as a leader, you must prioritize a healthy lifestyle and wellbeing. This is the foundation that will strongly support and dramatically change your life for the better. Physical health, nutrition in all forms, and connecting with your community are essential ingredients for fostering a healthy mind, body and spirit. As April is National Stress Awareness Month, I encourage each of you to pause and think about how you can prioritize your physical health and wellbeing moving forward. What is one positive step you can take to feel better?
In partnership as you rise,
Erin
Erin Owen, MBA, MCC (she/her/hers)
Executive and Leadership Coach
Website:?https://erinowen.com
LinkedIn:?https://www.dhirubhai.net/in/erinowen/
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