360° Coverage : Fitness For Duty: Exercise Can Make You A Better Leader

2 Updates

Fitness For Duty: Exercise Can Make You A Better Leader

Apr 23 2014, 5:00pm CDT | by

Okay. Even with a few late snows, spring is officially here. Birds are chirping. Trees and flowers are blossoming, The weather’s warming up. We’re running out of excuses for not beginning some sort...

Filed under: news

 
 
 

21 weeks ago

Fitness For Duty: Exercise Can Make You A Better Leader

Apr 23 2014, 5:00pm CDT | by

Okay. Even with a few late snows, spring is officially here. Birds are chirping. Trees and flowers are blossoming, The weather’s warming up. We’re running out of excuses for not beginning some sort of regimen to trim off those extra pounds we gained over the holidays.

Is getting into shape really something we must dread? Is it an exercise (pun intended) in futility?

Shay de Silva says no. She’s a certified personal trainer and fitness nutrition specialist who understands the real world effects of endless meetings, jet lag, travel food, and all the rest that produces fatigue and bulge.

In my 40 years of work with leaders in multiple industries, I’ve noticed that most of the best ones tend to maintain good physical fitness. It’s certainly not that they have more time than other people. They just seem to make fitness a priority. Then they reap the benefits.

Here’s what Shay de Silva has to say about the linkages between fitness and effectiveness. (Learn more at Fast Fitness to Go.)

Rodger Dean Duncan: Why should leaders take time out of their already busy schedule to exercise?

Shay de Silva: Adding exercise to an already packed day might seem out of the question. However, setting aside just 20 to 30 minutes a few days each week can produce major payoffs. According to a recent article in Psychology Today, physical activity is the best way to improve cognitive function. Given that the majority of the workday requires problem solving, decision making, and focus, leaders who make exercise a priority definitely have a leg up over those who don’t.

Duncan: What types of exercise can someone do to get the most out of a quick workout?

de Silva: Fortunately, exercise doesn’t need to take hours out of your day. People often tell me they simply don’t have time to work out. When we dig deeper, I learn that it takes them 30 minutes to get to the gym, they feel like they need to work out for at least an hour, and then they need to drive another 30 minutes home. No wonder they don’t have time! I would agree that two hours is too much for most people to commit to on a regular basis. So let’s make it easy.

According to the Physical Activity Guidelines for Americans (from the U.S. Department of Health and Human Services), adults should aim for 150 minutes of moderate aerobic exercise and two strength training sessions per week, or 75 minutes of vigorous aerobic exercise and two strength training sessions per week. High-intensity interval training is a great way to get your strength sessions and aerobic exercise at the same time. This takes just three or four 25-minute workouts each week. I love this type of workout because it can be adjusted to any level of fitness, doesn’t take much time, and can be done anywhere. Even better, according to a Canadian study, “after four months of high-intensity interval training, heart patients had markedly improved cognitive functions: the ability to think, recall, and make quick decisions.”

Try this:

  1. 30 seconds jumping jacks (beginners march in place)
  2. 30 seconds push-ups (beginners do push-ups on knees or against a wall)
  3. 30 seconds squats (beginners don’t bend knees as much)
  4. 30 seconds bicycle crunches
  5. 30 seconds jogging in place (beginners march in place)
  6. 30 seconds arm raises (reach your arms up so they form a V over your head and then pull your elbows in towards the side of your body)
  7. 30 seconds one-leg deadlifts (stand on one leg and reach towards the floor as your lifted leg extends behind you until you feel a stretch in the back of your standing leg, then stand back up; beginners keep both feet on the floor)
  8. 30 seconds plank (beginners can put one knee on the ground or do this against a wall or chair) Click here for a video demonstration.
  9. 1 minute rest

**Repeat sequence five times.

Duncan: How can exercise give you a competitive advantage?

de Silva: You may think you don’t need exercise for an added edge, but research by the Center for Creative Leadership determined that overweight leaders are often viewed as having less effective interpersonal relationships, poorer leadership capabilities, and lower overall job performance. While these stereotypes may not be valid, having a slimmer physique can improve others’ perceptions of you as a leader.

Duncan: Can working out help you earn more money?

de Silva: The evidence seems to indicate that earning power is indeed associated with physical fitness. A study published in the June 2012 issue of the Journal of Labor and Research showed that people who exercise regularly earn about 9% more than those who don’t.

Duncan: If you really hate working out, how can you get in the habit of doing it regularly?

de Silva: Commit to finding something you enjoy. Try one new activity each week until you find a winner. Here are just a few ideas: walking, lifting weights, dancing, tennis, kayaking, a new class at the gym, hiking, and biking. Print out a calendar and mark the days you exercise. Write down what you did and how you felt afterwards. Having a visual reminder of your accomplishments will make you more likely to keep up with your routine./>/>

Duncan: How can I motivate myself to work out when I have a million other things to do?

de Silva: Start by taking a minute to think about what working out will do for you. Focus on the extra energy you’ll have, the good mood, the lower cholesterol, the increased productivity, and looking great. Tell yourself that you’re just going to start with five minutes of movement. You can dance, do a few push-ups, or go for a walk. Just do something. Once you get started, it’s usually pretty easy to keep going and get in a full workout. If not, at least you did a few minutes, which is always better than nothing.

Rodger Dean Duncan is the bestselling author of CHANGE-friendly LEADERSHIP: How to Transform Good Intentions into Great Performance . Follow him on Twitter @DoctorDuncan

 
Update
2

3 weeks ago

Khazanah throws MAS RM6b lifeline

Aug 29 2014 5:01pm CDT | Source: Business Times Singapore

August 30, 2014 1:15 AMKHAZANAH Nasional will inject RM6 billion (SS$2.4 billion) over three years to resuscitate loss-making Malaysia Airlines (MAS) under a recovery plan that includes even an Act of Parliament. Other key moves are migrating its operations, assets and liabilities to a new company (NewCo) and slashing the workforce of 20 ...
Source: Business Times Singapore   Full article at: Business Times Singapore
 

 
Update
1

3 weeks ago

MAS posts loss of RM307m for Q2

Aug 28 2014 5:00pm CDT | Source: Business Times Singapore

August 29, 2014 1:13 AMMALAYSIA Airlines (MAS) registered a loss of RM307 million (S$122 million) for the second quarter to end-June, but warned of worse to come in the second half when the "full financial impact of the double tragedies of MH370 and MH17 ...
Source: Business Times Singapore   Full article at: Business Times Singapore
 

 

Don't miss ...

 

<a href="/latest_stories/all/all/30" rel="author">Forbes</a>
Forbes is among the most trusted resources for the world's business and investment leaders, providing them the uncompromising commentary, concise analysis, relevant tools and real-time reporting they need to succeed at work, profit from investing and have fun with the rewards of winning.

 

blog comments powered by Disqus

Latest stories

EU, Russia and Ukraine to hold meeting on gas in Berlin
Brussels, Sep 23 (IANS/EFE) The European Union will participate in a trilateral ministerial meeting with Russia and Ukraine Friday in Berlin to address the issue of energy security in the context of the ongoing conflict between Moscow and Kiev.
 
 
UN mission team to combat Ebola arrives in Africa
United Nations, Sep 23 (IANS) An advance team of the United Nations Mission for Ebola Emergency Response (UNMEER) has arrived in Ghana's capital Accra to set up the operation's headquarters, a UN spokesman said Monday.
 
 
Spanish Ebola patient in 'serious' condition
Madrid, Sep 23 (IANS) An Ebola affected Spanish missionary who was flown back from Sierra Leone was described as "serious" by the health authorities in Spain.
 
 
Alibaba raises $25 bn in history's biggest IPO
New York, Sep 22 (IANS/EFE) Chinese e-commerce giant Alibaba collected $25 billion in the largest initial public offering ever after underwriters exercised an option to purchase additional shares, the company said Monday.
 
 
 

Latest from the Network

JLo treats fans to racy performance
Singapore, Sep 23 (IANS) Singer-actress Jennifer Lopez's fans here were in for a treat as the Latin star showed off her moves during a racy performance at the Singapore Grand Prix. Lopez wore a tasselled black bodice...
Read more on Celebrity Balla
 
2015 European Games announces venue for triathlon
Baju, Sep 23 (IANS) Baku 2015 European Games announced the venue for the triathlon event to be held next summer. The event will be held at the Bilgah beach (some 35 km north of Baku) and see 130 of Europe's finest...
Read more on Sport Balla
 
UN adopts plan to enhance rights of indigenous people
United Nations, Sep 23 (IANS) The first World Conference on Indigenous Peoples, a colourful assemblage from the world over, began here Monday with a boost from the UN General Assembly which adopted a plan to enhance...
Read more on Politics Balla
 
Bindra bags bronze in men's 10m air rifle
Incheon, Sep 23 (IANS) Ace Indian shooter Abhinav Bindra claimed his first Asian Games individual medal by winning the bronze in the men's 10 metre air rifle event at the Ongnyeon International Shooting Range here...
Read more on Sport Balla
 
Indian men's team win bronze in 10m air rifle
Incheon, Sep 23 (IANS) Shooters bagged another medal for India in the 17th Asian Games with the men's team winning the bronze in the 10 metre air rifle event at the Ongnyeon International Shooting Range here Tuesday....
Read more on Sport Balla
 
Kylie Jenner to sport mohawk?
Los Angeles, Sep 23 (IANS) Reality TV star Kylie Jenner is considering getting a crazy mohawk hairstyle because she likes to constantly experiment with her locks. Jenner, who is known to change the look of her locks...
Read more on Celebrity Balla
 
Pastore, Musacchio recalled to Argentina squad
Buenos Aires, Sep 23 (IANS) Paris Saint-Germain (PSG) midfielder Javier Pastore and Villarreal defender Mateo Musacchio have been recalled to Argentina's national football squad for friendlies against Brazil and Hong...
Read more on Sport Balla
 
Paul McCartney calls for meatless Mondays
London, Sep 23 (IANS/EFE) Singer Paul McCartney has asked his fans to refrain from eating meat Mondays to help the environment in a YouTube video posted in conjunction with the start of the UN Climate Summit in New...
Read more on Celebrity Balla
 
Indian men's team bag bronze in 10m air rifle
Incheon, Sep 23 (IANS) India won the bronze medal in the 10 metre air rifle men's team event of the 17th Asian Games at the Ongnyeon International Shooting Range here Tuesday. The Indian team comprising Abhinav Bindra...
Read more on Sport Balla
 
Atlanta Braves Fire GM Frank Wren
The Atlanta Braves have fired general manager Frank Wren.MLB.com's Mark Bowman -- who says Atlanta tapped John Hart as its interim general manager -- wrote about Wren's dismissal on Sept. 22:"Nearing the end of their...
Read more on Sport Balla