The Healthy Executive – C-suites Wanted

C-suites wanted: Must be able to roll up your sleeves, go the extra mile, climb over that mountain, hit the ground running, sprint to the finish, push for higher ground, tackle each situation head on, and swim with the sharks.

Sounds like they want someone trained to compete in triathlons, not a management person. Today’s executives can’t rely on an MBA alone to make it in this fast-paced, global economy. The new must-have skills include physical fitness, stamina and resilience. Leaders must do more than just walk the talk; they must walk the wellness walk.

Increasingly, leaders are expected to be on top of their game, but the constant demands can wreak havoc with their health and well-being. Increased work pace, longer days, travel, working across different time zones, and the pressure to stay connected 24/7 have the potential to create wear and tear on both individuals and teams.

Executives who walk the wellness walk will see dividends for themselves and their organization that reach far beyond the bottom line. Practice what your organization preaches… live more of a work/life balance to not only place more time in your personal space but to lead your organization’s mantra of living healthy. You need to know that you are setting the example for how to maintain a fit lifestyle.

The following are a few habits, taken from Globe Careers’ Leadership Lab Series, that will have a positive impact on you, your family and your team.

  1. Get 7 to 8 hours sleep. 

If you are low on energy, gaining weight and grumpy, chances are you aren’t getting enough sleep. One night without sleep, or several nights with too few hours of sleep, leaves you driving as if you are legally drunk at a blood alcohol content of 0.08.

  1. Eat breakfast daily. 

The purpose of eating breakfast is to give your body some much needed energy after a long night of sleep. You want to “break” the “fast.” Including protein such as Greek yogurt, eggs or cereal with milk will keep you energized for three to four hours. Start packing a healthy lunch and include small mid-morning and mid-afternoon snacks such as roasted almonds and a piece of fruit.

  1. Manage stress. 

Take wellness breaks throughout the day to recharge and encourage your team to do the same. Leave work at a reasonable hour and let others know you have a life beyond work. They will take note and do the same. Take your well-deserved vacation and try to stay unplugged as much as possible.

  1. My favorite: exercise daily. 

If your team sees you making fitness a priority, they will follow suit. That could mean taking the stairs instead of the elevator, going for a walk or run midday, encouraging your department to take a stretch break. Another way is to walk and talk. Get out of the boardroom and host a walking meeting. These activities will stimulate blood flow and get the creative juices flowing. Keep a pair of running shoes under your desk and walk after lunch or at break times. Go for a walk with the family after dinner to reduce screen time. And look back on my blog articles emphasizing exercise as a necessary part of each day.

  1. Eat 7 to 8 fruits and vegetables each day. 

People who eat a diet rich in fruits and vegetables have a significantly lower risk for cancer, heart disease, obesity, hypertension and diabetes. They are also slimmer. Managing your weight will help you manage your life. Treat your team to some fresh fruit at your next meeting.

  1. Practice gratitude. 

We can get so caught up in the thrill of the next deal and achieving targets that we forget to recognize the efforts of our team along the way. Take time to show thanks. No one has ever faulted his or her employer for giving too much praise.

  1. Stay connected. 

Social connections can strengthen our immune systems, lower rates of anxiety and depression and improve our self-esteem. Connecting with people makes us happy, which in turn keeps us healthy. Get out from behind your desk and give your employees some face time. Don your sneakers and golf shirt and show up to the company BBQ. Combine fitness and ‘fun raising’ by forming a team and running or cycling for a cause. Your employees will be proud on many levels.

As the pressure heats up at work, leaders need to protect their personal and family time and encourage their teams to do the same. ‘All work and no play’ is not sustainable or desirable for today’s leaders. This spring try a new mantra – ‘Leave work and get out and play.’

(With excerpts from Globe Careers’ Leadership Lab series.)