Stop Sitting - Start Moving !

In today’s fast-paced business world, many of us find ourselves sitting for long hours—whether at our desks, in meetings, or in front of screens. This sedentary lifestyle truly comes with consequences. You may have heard the phrase "sitting is the new smoking" and it’s not just a catchy slogan. Research has shown that sitting for extended periods can have serious negative impacts on both our physical and mental health, potentially hampering our success in business and beyond.

I this article, let’s dive into why movement is essential for optimal performance and how it can drive success in both our professional life and mental well-being.

The Dangers of Sitting

The comparison between sitting and smoking may seem extreme, but studies have found that prolonged sitting is associated with a range of health risks, including cardiovascular disease, diabetes, and obesity. In fact, sitting for long periods can reduce life expectancy—much like smoking. When you sit, your body goes into "inactive mode." Metabolism slows, blood circulation decreases, and your muscles weaken, leading to an increased risk of chronic health conditions.

In the context of business and entrepreneurship, poor physical health can lead to fatigue, lack of focus, and decreased productivity.

“A sluggish body often means a sluggish mind”

If you’re looking to perform at your best and succeed in your career, staying active is not just a luxury—it’s a necessity.

The Power of Movement

One of the simplest yet most powerful ways to combat the risks of sitting is to incorporate movement into our daily routine. Regular physical activity is not only essential for maintaining physical health but also has profound effects on mental, emotional and overall well-being. Here’s how:

1. Brings Mental Clarity & Boosts Creativity

Exercise has profound effects on brain health. According to studies, physical activity can increase the size of the hippocampus—the part of the brain responsible for memory and learning. This means that regular movement can help you think more clearly, make better decisions, and retain information more effectively, all of which are essential for success in business.

Hippocampus

The Brain’s Neuroplasticity

Furthermore, exercise promotes neuroplasticity—the brain's ability to form new neural connections. This means that physical activity can enhance your ability to adapt, learn new skills, and solve problems, which is crucial for navigating the ever-evolving business landscape.

Many successful entrepreneurs use walking meetings or exercise breaks to spark fresh insights and innovative solutions to problems.

2. Reduces Anxiety & Builds Emotional Resilience

Exercise increases the release of endorphins—those "feel-good" hormones that help improve mood and reduce stress. Whether you’re walking, running, or lifting weights, exercise helps clear your mind, combat anxiety, and improve your overall mental clarity.

For business leaders and entrepreneurs, this means more effective decision-making, enhanced problem-solving, and greater resilience in the face of challenges. A healthy body supports a sharp mind, allowing you to think more clearly and creatively.

Exercise plays a crucial role in regulating emotions and building resilience. Engaging in movement helps reduce cortisol levels (the stress hormone) while promoting the production of serotonin and dopamine, which help enhance emotional balance. This resilience translates into better handling of workplace challenges and setbacks, which we all experience.

Endorphins & other ‘happy brain chemicals"‘

3. Enhances Energy Levels & Productivity

Regular movement combats fatigue by improving cardiovascular efficiency and oxygen flow. This leads to higher energy levels throughout the day, reducing feelings of sluggishness and improving overall endurance. When you feel more energized, you’re more productive and able to maintain peak performance in your work.

Additionally, incorporating physical activity into your routine helps regulate sleep patterns, ensuring deeper and more restorative rest at night. Better sleep contributes to sustained energy levels and improved cognitive function throughout the day.

Finally, exercise improves insulin sensitivity, helping regulate blood sugar levels and preventing energy crashes. By stabilizing energy levels, you can maintain concentration and efficiency in your daily tasks, reducing the likelihood of burnout.

Exercise linked to good sleep

Exercise linked to blood sugar regulation

Practical Ways to Stay Active

1. Walking 10,000 Steps a Day

One of the simplest forms of movement is walking, and it can have a huge impact on both physical and mental health. Walking 10,000 steps a day may sound like a lot, but it’s an achievable goal for most people. On average, most people will spend around 1h30 (or 3 x 30 min, or 2 x 45 min) to reach them. Research has shown that walking improves cardiovascular health, boosts energy levels, and helps to maintain a healthy weight. But the benefits go beyond just physical health.

Walking is a great way to release stress and clear your head. It gives you time to think, reflect, and even spark creative ideas. Many successful entrepreneurs and business leaders incorporate walking into their daily routine, whether it’s a brisk walk during lunch or a long walk at the start or end of the day. Not only does walking promote physical health, but it can also provide clarity and mental focus, making you more productive in your work.

2. Going to the Gym or to a Group Practice

In addition to walking, incorporating strength training into your routine—whether through weightlifting, yoga, or bodyweight exercises— or playing a team sport, can significantly improve both physical and mental health. Exercise improves cognitive function and helps you manage stress. Strengthening your body builds resilience, which translates directly into better mental strength when facing challenges in business.

Regular gym sessions not only improve physical endurance but also teach discipline, perseverance, and patience. These are key traits for entrepreneurs who often face the uncertainty of starting and scaling businesses. Plus, physical exercise helps increase blood flow to the brain, which supports improved memory, focus, and overall cognitive function.

3. Dancing & Partying

Another enjoyable and highly effective way to stay active is dancing. Whether it’s in a class, at a party, or simply at home, dancing is an incredible workout that combines cardiovascular exercise, coordination, and mental engagement. It boosts mood, increases energy, and improves flexibility. Plus, dancing allows you to express yourself creatively, adding an element of joy to your movement practice

My Personal Experience: The Game-Changer

It had been a long time that I knew about the theory. I had the sports club subscription.
Yet I couldn’t put myself to work. The real game-changer for me took place when I hired a coach to create a custom program and hold me accountable, every week. The results started to show quite quickly, after 2-3 months with 2 sessions per week. But most importantly and beyond the physical changes, I could feel that I was getting stronger inside-out. And that is exactly what we’re looking for: being and feeling solid, anchored, unattached, decisive, visionary, convinced, determined and veeeery calm at the same time. Unshakeable.

Coaching is the ultimate game-changer - once you’re ready for it - whatever the area of your life that you want to change/uplevel !

Conclusion: Move Your Way to Success

In conclusion, the message is clear: sitting is the new smoking, and movement is one of the most powerful antidotes. Regular physical activity—whether it's walking 10,000 steps, hitting the gym, or simply stretching throughout the day—has a profound impact on both your physical and mental well-being. It enhances cognitive function, reduces stress, and boosts mood, which ultimately leads to greater success in business and life.

So, the next time you're tempted to sit for hours at your desk, remember the importance of movement. Take a walk, stretch, or head to the gym. Your body and mind will thank you, and your business will thrive as a result.

Your health isn’t just a personal asset; it's your most valuable business resource. Invest in it, and success will follow.