Running a business often feels like a marathon—only instead of running, you’re sitting… a lot. Emails, client calls, invoicing, spreadsheets, meetings—it adds up to long hours in a chair and very little movement. And while we entrepreneurs are great at tackling big challenges, finding time to stay active often slips way down the to-do list.
As a professional bookkeeper who works closely with small business owners, I’ve seen firsthand how easy it is for business demands to squeeze out even the most basic self-care. But here’s the thing: your health is just as vital to your business as your numbers. If you’re running on empty, everything suffers—your energy, focus, creativity, and resilience.
The good news? You don’t have to become a gym rat or train for a triathlon to feel better in your body. A few small shifts—from your desk to your dumbbells—can make a meaningful difference. Let’s talk about practical, realistic ways to stay active while running your business (without needing a second calendar just for workouts).
Why Movement Matters for Business Owners
First, let’s acknowledge the “why.” Staying active isn’t just about fitness or looking a certain way. It’s about maintaining the stamina and mental clarity that your business demands every day.
Here’s what a bit of daily movement can do for you:
- Boost your energy (no more 3 PM slumps)
- Improve focus (better decisions, faster work)
- Support stress management (goodbye burnout)
- Prevent back and neck pain (desk life isn’t kind)
- Increase your mood and confidence (yes, even on tax day)
When you see physical activity as a tool to support your business performance, it becomes much easier to prioritize.
Start With What You’ve Got
You don’t need a fancy gym membership or two-hour breaks to get started. The best place to begin is right where you already are – your workspace.
Here are some desk-to-dumbbell ideas to try today:
1. Chair Stretches and Desk Mobility
These simple moves can be done between emails or while waiting for your coffee to brew:
- Neck rolls
- Shoulder shrugs
- Seated spinal twists
- Calf raises while standing at your desk
Try setting a timer every hour or two as a reminder to stretch. It adds up!
2. Standing Desk or Laptop Riser
Standing for part of your workday improves posture and burns more calories than sitting. If a standing desk isn’t in the budget, a laptop riser or even a sturdy box will do the trick.
Alternate between sitting and standing to keep your body engaged throughout the day.
3. 10-Minute Movement Breaks
You don’t need a full hour to get your blood flowing. A few ten-minute movement breaks each day can do wonders:
- Walk around the block (or even around your house)
- Do a set of squats or lunges
- Follow a short YouTube workout
- Dance to your favourite song — yes, really!
Schedule these breaks like you would a client meeting. They’re just as important.
Workouts That Work With Your Schedule
Some business owners thrive on structure, while others need flexibility. Here are a few types of workouts that fit nicely around your busy calendar:
Bodyweight Circuits
A quick 15–20 minute routine using just your body can give you a full workout. Think of squats, push-ups, planks, and jumping jacks.
Tip: Stack it with something fun, like your favourite podcast, so it feels more like a break than a task.
Walking Meetings
Have a phone call that doesn’t require screen sharing? Take it on the move. Pop in your earbuds and walk while you talk. This is a great way to boost steps without losing productivity.
Lunchtime Yoga or Pilates
There are thousands of free or low-cost videos online that offer 20–30 minute flows. Choose one based on your energy levels—restorative for low-key days, energizing for when you need a lift.
Weekend Activity Dates
Whether it’s hiking, skating, biking, or dancing in your kitchen, using weekends to move your body helps balance the work-week stillness.
Making Movement a Habit (Not a Hassle)
Consistency beats intensity. You don’t need to overhaul your entire life; you just need to keep showing up for yourself.
Here are a few tips to make it stick:
Pair it with something you already do
Stretch while your coffee brews. Walk after your last client call. Do a few push-ups before lunch.
Track progress in a way that feels good
Some people love step counters or habit trackers; others prefer journaling how they feel after movement. Find what motivates you—not what shames you.
Set movement goals like business ones
Just like you plan for revenue or growth, you can set physical goals too. Maybe it’s walking 5,000 steps a day or doing yoga twice a week. Make it realistic and rewarding.
The Canadian Twist: Move With the Seasons
Let’s be honest—our Canadian seasons come with their own set of movement challenges and opportunities.
- In winter: Try snowshoeing, indoor walking tracks, or follow cozy stretching routines at home. If you’re up for it, shovelling snow is cardio!
- In summer: Take advantage of long daylight hours for evening walks, patio workouts, or lunchtime strolls in the sun.
- In cooler seasons: Embrace layers and move outside anyway. Spring and fall are perfect for hikes, community runs, or dog-walking if you’ve got a furry friend (or a local rescue close by).
Why Your Health Is a Business Investment
At the end of the day, staying active isn’t just about you, it’s about your business. When you feel better, you run your business better.
Think of movement like bookkeeping: a little daily effort keeps things running smoothly. Neglect it for too long, and you’ll feel the backlog — in your body, your stress levels, and your productivity.
As a professional bookkeeper, I’ll always advocate for systems, structure, and staying on top of the small stuff. The same applies to your health. You don’t have to do it all at once, but you do have to start.
Final Thought: From Desk to Dumbbells—Your Way
You don’t need to do this perfectly. You just need to do it your way. Whether that’s stretching between Zoom calls, lifting dumbbells in your office, or dancing while you file receipts — movement counts.
Your business needs a healthy you. Not just at year-end, not just during crunch time, but every day.
So go ahead—add a little movement to your day. From your desk to your dumbbells, you’ve got this.
