As an entrepreneur, you have to stay motivated and energized to make your business a success. Regular physical activity can help you reduce stress, stay motivated and be healthier. Below is an extract from Heart and Stroke Foundation publication “100 HEALTHY THINGS YOU CAN DO IN MINUTES.”

Get Active

Research shows that being physically active every day tunes up your body and your mind. Aim to get at least 150 minutes a week of moderate– to vigorous–intensity exercise. You don’t need to make it a marathon — even 10 minutes of activity counts toward the total.

Aim for 10,000 Steps

Get off the bus one stop earlier or park a few blocks from your destination and walk the rest. Taking 10,000 steps a day will help you stay healthy and fit. Invest in a pedometer and discover the benefits of even a few minutes of walking.

Train on the Cheap

Do bicep curls, overhead presses and lateral raises with two cans of soup or beans. These activities help maintain strong bones and muscles.

Stretch it out

Recharge your batteries by doing some stretches at your desk. Try a couple of shoulder rolls and neck circles each hour. Stretching is an important part of any exercise program. You’ll gain limber joints, improved circulation and lower stress levels.

Make a List

Write down all of the activities you enjoy, such as biking, yoga and skating, and note the health benefits of each. Then, block off time in your schedule to do one. Being intentional will help you stay active.

Make Waves

Find a public pool, beach or hotel and go for a swim. Swimming and water aerobics can be just as effective as running on a treadmill or riding a stationary bike. It gets your heart rate up and improves strength.

Take the stairs

Avoid the elevator and escalator today. If climbing several flights of stairs seems daunting, start by taking the stairs down one or two flights. Try adding an extra flight up and down the stairs

Fill your water bottle only half full

You’ll finish it faster, and can get up from your chair for a quick walk and refill.

© Heart and Stroke Foundation of Canada. Visit Heart and Stroke Foundation’s online resources to learn more about how you can stay healthy and active.