How To Integrate Movement Into Your Day

By Amine Rahal, tech entrepreneur and writer. He is currently the CEO of IronMonk Solutions.

Throughout my career as a digital marketing entrepreneur, one lesson has remained consistent: For me, physical fitness is not a luxury; it’s a necessity.

I was never much of an athlete growing up, but as an adult, I learned to appreciate the value of movement and exercise. Working all day at a desk started to adversely affect my concentration and my ability to perform to the best of my ability. Working out, even in small increments, has had a huge positive impact on my career thus far.

For me, physical well-being isn’t just about looking good; it’s intricately connected to my mental health, clarity and overall drive. Every time I feel my energy lagging or my thoughts getting foggy, a brief “body break” helps me bounce back, reenergize and refocus.

For those of you with busy schedules, especially in the current era where the lines between home and work blur more often than not, it can be difficult to incorporate exercise into your day. However, there are bodyweight movements that can be performed in an office or living room or even during an informal call (with the camera off, of course), such as:

1. Desk push-ups: This movement can benefit your core and upper body. I suggest learning how to properly perform desk push-ups.

2. Chair dips: This focuses on your triceps, and I’ve found it to be an excellent movement for when you need a quick pick-me-up. Ensure you’re aware of how to safely perform chair dips.

3. Standing leg curls: This exercise has helped me balance out the effects of sitting for an extended period of time. Here’s a really simple guide to performing a standing hamstring curl.

4. Seated torso twists: For me, this move is excellent for breaking the monotony of prolonged sitting and improving core strength. You can learn how to do torso twists by following this guide.

5. Deep squats: Squats work your lower body and core, and they give me a quick energy boost. Fortunately, I’ve found mastering a deep “air squat” is easy.

How To Integrate Movement Into Your Workday

Amid the chaos of a busy work schedule, taking time out for a fitness routine can feel impossible. But the truth is, it’s all about weaving these activities seamlessly into your day so that it feels effortless. Here’s how I’ve succeeded in doing that.

Make it a routine.

Begin by scheduling your exercise just as you would an important meeting or a task. For instance, you might perform one movement after you’ve finished checking your morning emails, another post-lunch and one more toward the day’s end. In my experience, these short bursts of activity can help break the monotony, recharge the brain and keep you energized.

Use technology to your advantage.

Set reminders on your phone or work computer to alert you when it’s time to move. You’ll be surprised how such simple nudges can create a habitual change.

Double up on tasks.

Have 15 minutes to kill before a work call? That’s a perfect time for chair dips, standing leg curls or whatever movement you feel is right for you. Waiting for your coffee to brew or for a software update? Try a few desk push-ups. Pairing movement with tasks that don’t require your full attention makes them easier to remember and execute.

Get your colleagues involved.

Introduce movement in your workplace (even if it’s a virtual one). Having a shared fitness goal or just an office partner to exercise with can make it more enjoyable and motivate you to stay consistent.

Measure and reward yourself.

Track your consistency, even if it’s just mentally noting down the workdays you manage to integrate exercises. At the end of the week or month, reward yourself for sticking to your movement goals. This could be anything from your favorite treat to an extra episode of that show you love.

The key is to remember that every bit counts. Even on days when you can’t manage multiple exercises, doing just one or two is better than none.

Make time for yourself while you make money.

Incorporating movement into your workday will not transform you into an Olympic athlete overnight. However, you might find that doing so is a game-changer for maintaining your energy, focus and clarity—crucial assets for any entrepreneur.

Remember, in the world of startups and business, your most valuable asset isn’t just your company; it’s you. As it has for me, prioritizing your physical well-being could pay dividends throughout your career.