image of stethoscopeSmall business ownership is not for the faint of heart. The demands required for day to day operations can drain your energy rather quickly.

Many small business owners are overextended and without realizing it, they put their health on the back burner. There are too many pressing, urgent issues to address and it’s easy to eat on the go and skip the gym.

This is especially difficult for people that work full time and have a part time cleaning business. Juggling a full-time job, part time business and family obligations can be very stressful. So what can we do to make sure we are taking care of ourselves?

Why Be Healthy?

As with any other goal we want to set, we need to know why. The why must come first. We must have a compelling reason to stay healthy and in shape. It should be simple and easy to remember. Maybe keep a picture like this one nearby and your goal could be to not end up like him!image of man on stretcher


My ‘why’ is simple: I am healthy so I can take care of my family, my business and help others succeed. The problem with taking care of ourselves is we often put others first. Remember this –  I will take care of me so that I can take care of you.

The Entrepreneur's Phone System

If the cabin of an airplane loses pressure, the air masked will drop down from above. Frequent flyers have heard the message countless times. Put your mask on first before you try and help someone else. You are of no value if you pass out!


image of blood pressure cuff

Simple Tips to Stay Healthy:

If you are just getting started in business, this is the best time to form and keep good health habits. It’s harder to change once you get set in your ways.

If you’ve been in business for a while and need to change, it could be harder but can be done.


Start Moving

Many studies have shown an array of health hazards caused by sitting for eight hours a day. From organ damage and muscle degeneration to back problems and brain fog, extended periods of sitting at a desk can cause a chain of problems from head to toe.

A body at rest stays at rest. A body in motion stays in motion.

Unfortunately, many business owners begin to feel anxiety over not having time for an hour-long workout, and subsequently, put off exercise for another day. Instead of stressing about your lack of exercise while you continue to sit, a better approach is to simply try and incorporate more movement into everyday activities.

This can be as simple as standing during conference calls, replacing your reclining office chair with a stability ball, or starting the morning with a brisk 20-minute walk. Walk at a pace similar to if you were late for a meeting, you don’t have to over do it.

image of glass of waterStay Hydrated

Your body must have water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health.

You may have heard different suggestions for daily water intake. Most people have been told they should drink 6 to 8  8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated

Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each day. You can read more about hydration here.


image of healthy foods

Plan Your Meals

I will admit that this one is much easier said than done. When you’re busy and on the go, eating right can be a real challenge. It requires advanced planning and preparation.


Whenever possible bring healthy foods with you to snack on, especially if you don’t have time for a sit-down meal.

Charlotte Signmen wrote a great article about this, you can read the full post here, I have listed the highlights below:

  • Do your best to consume nutrient dense whole foods. Processed foods are low in nutrient value and full of chemicals and additives.
  • Make your own pre-packaged goodies. Invest in some reusable glass or stainless steel lunch containers, and pre-prepare your meals and snacks.
  • Eat regularly. Skipping meals or depriving yourself of food can often result in an unhealthy late night snack fest.
  • Breakfast is the most important meal of the day, so make it count.

Knowing what you’re going to eat ahead of time can save you from raiding the nearest vending machine or drive-through when you’re hungry.


Try Not to Stress

This can be a tough one, we all know that running a business is a delicate balance. Make sure you take a few breaks during the day. Relax and try to see the big picture.

This can be very helpful if you’re stuck on a problem that you cannot seem to solve. Take some deep breaths and close your eyes. One of my favorite audio teachings is from Jim Fannin called The 90 Second Rule.

 Jim’s teaching covers some great ideas that you can do in just 90 seconds. I would highly recommend it. Staying healthy as a busy entrepreneur is not impossible. Treat it like it’s part of your business and required for success. You will be a healthy business owner in no time at all.