Exercise is Linked to Leadership Effectiveness
When we’re time-pressed and stressed out, that’s exactly when we need to make time to exercise. This is the message we give to top executives at our Leadership at the Peak program as we teach them about being “Fit to Lead.”
Staying healthy during times of stress requires either reducing the strain or boosting one’s ability to weather its effects. Try to find ways to reduce the external pressures that cause stress and overload. Meanwhile, improve your ability to process stress by establishing healthy habits.
The University of Iowa reports that regular exercise not only reduces stress, but it also helps reduce anxiety, improve sleep, and boost immunity from colds and flu. Exercise also helps to lower blood pressure and cholesterol.
Exercise and Leadership Go Hand-in-Hand
Not only do people gain huge health benefits when they exercise, but, according to our research, executives who are physically fit are also considered to be more effective leaders than those who aren’t.
Leaders who exercise regularly were rated significantly higher by their bosses, peers, and direct reports on their leadership effectiveness than those who don’t. Time invested in regular exercise, even if it means spending less time at work, is correlated with higher ratings of leadership effectiveness. It seems that a healthy lifestyle can help executives better cope with the stresses and demands of their positions, ultimately increasing their leadership effectiveness.
Exercising and staying healthy doesn’t need to be time-consuming. “Shorter, multiple bursts of intensive activity can be just as beneficial as longer, less intensive bouts,” says CCL’s Sharon McDowell-Larsen.
McDowell-Larsen, an exercise physiologist, suggests these 3 mini-workouts, posted on YouTube and created by CCL fitness instructors to help you combat the stress of leadership. Each can be done in 5 to 10 minutes, and they’re all easily integrated into a busy schedule, whether you’re in a hotel room or at home.
Make Exercise a Habit
McDowell-Larsen suggests these 6 tips for making exercise a way of life.
- Do less, more often. Short stints of moderate exercise performed daily are better for maintaining energy and boosting performance than an hour performed only on the weekends.
- Break up the day. Find little ways to increase your activity throughout the day: Walk while talking on the mobile phone, take frequent stretch breaks, park at the far end of the lot, and take the stairs.
- Keep track. Log your workouts: what you did and for how long. You’ll be able to track progress, set goals, and stay motivated.
- Take it on the road. Book hotels with fitness facilities or health club access. Pack a set of stretch cords for resistance training, a pair of running shoes, and a swimsuit.
- Be flexible. Take advantage of an open slot in your calendar whenever it appears. If someone else keeps your calendar, ask him or her to schedule workouts for you.
- Mix it up. While your stationary bike or treadmill may be convenient, you’re likely to get bored. When the weather is nice, go outdoors. Play a sport or a game of tag. Try a new exercise class or go dancing.
Regular exercise not only will help your personal health, but it will help you and others at the workplace as well, making you a better leader.
Learn more about how to enhance your image and communication skills, as well as balance and sustain your own energy at our Leadership at the Peak program, created for C-level & senior executives.