Home Health 9 tips for entrepreneurs to improve physical and mental health

9 tips for entrepreneurs to improve physical and mental health


Entrepreneurs are often working long hours, getting little sleep, and eating poor diets. All these unhealthy habits, combined with the stress of running and growing a business, can take a toll on your physical and mental health.

As an entrepreneur, you know that there are no “9-to-5” hours in the day. You are always on call to handle challenges and meet deadlines for your business. That being said, entrepreneurs need to be proactive about their health to stay sharp, energetic, and productive throughout the workday. Building health is more important than building a business.

Here’s how to maintain a healthy routine while making money online.

1) Eat Fatty Fish Twice A Week 

Researchers at the University of Pittsburgh were trying to find out if there was a way for people to protect their brains from stress. So, what did they discover?

They found that omega-3 fatty acids in the fish helped improve memory and reduce cortisol levels. In other words, they made you more productive.

2) Spend time outside and away from work

Take regular breaks from your work. Relaxation is essential to your physical and mental health, especially if you are stressed about something at work.

Grab a good book or movie or engage in an activity separate from what you do for a living. A long walk with your spouse/significant other during lunchtime will help relieve stress and reduce cortisol levels.

3) Exercise to increase your energy and brainpower

Even if you don’t want to spend hours in the gym every day, try adding more exercise into your daily routine. You can go for a brisk walk or jog around the neighborhood each morning before starting work or join a team at your local YMCA.

Start your day with a walk. Get up an extra 15 minutes earlier, and do the “1-mile walk”. You can find many videos on YouTube showing how to do it at home. It will help you burn calories and increase your metabolism.

4) Practice yoga or meditation

Yoga is not just about looking good in a bathing suit. It’s a powerful technique for helping you reduce tension and stress and develop focus and concentration. Yoga enables you to relax and calm your mind, making it good practice for entrepreneurs.

Stress is one of the leading causes of poor mental and physical health. Meditation can be quite helpful in reducing stress and anxiety. It also creates a state in which we make new connections in the brain, allowing us to think more clearly.

5) Drink green tea to improve your health

Green tea contains caffeine, which can boost alertness and mood. It does not cause jitteriness like coffee but instead gives you a sense of being calm and relaxed.

It also has L-theanine, an amino acid that increases alpha waves in the brain, associated with a wakeful relaxation state.

If you’re not a big tea drinker, start experimenting with different green teas and find one that tastes good to you. You can add lemon or mint to improve the flavors.

6) Exercise at least three times per week

Incorporate cardiovascular exercise into your exercise routine three times per week. This can be any aerobic exercise, whether jogging, biking, or using an elliptical trainer.

As a busy entrepreneur, you may not have time for the gym after work, so try to fit in exercise during your lunch hour — this way, you don’t even need to change out of your work clothes.

You’ll feel better, be more focused, and have more energy to tackle problems during the day if you exercise regularly.

7) Eat a low glycemic diet with lean proteins and vegetables

What do entrepreneurs need? Energy! When you eat too many carbohydrates, your blood sugar levels rise quickly. The problem is that a quick drop follows it in energy and mood. You may get hyper, but you will soon be tired and lethargic.

That’s why it’s vital to eat slow-digesting foods such as lean proteins and vegetables. Eating small, frequent meals throughout the day with these types of foods can keep your blood sugar levels more stable.

8) Take Vacations & Breaks

It would help if you got away. You cannot be creative or come up with fantastic ideas while sitting in your office day after day, week after week. Take time off at least once per month, if not more often.

Schedule some events outside of work on the weekends and keep them regardless of what happens at work. If you’d rather stay home, schedule a spa day for yourself.

9) Sleep at least 8 hours per night

Sleeping less than 6 hours can impair your brain function and ability to concentrate. When you are sleep-deprived, it’s harder for you to develop new ideas or find creative solutions to problems. It can also make you irritable and moody.

If you need to work late, try not to schedule meetings or conference calls too often during the day. Give your brain time to “recharge” so that it has enough energy for creative problem-solving.

Many entrepreneurs get so wrapped up in their business; they forget to take care of themselves. This can lead to health problems and other obstacles down the road. To avoid these pitfalls, make sure you’re taking time for yourself every day, even if it’s just 5 minutes or less! Whether this means meditating, stretching your muscles out, drinking some water before tackling more work – be sure to carve out time each day for something that will help keep you healthy mentally and physically.

David Smith