Executive Self-Care: Prioritizing Health in the Fast Lane.

“Take care of your body. It’s the only place you have to live.”
– Richard Branson.

Executive Self-Care. In today’s fast-paced corporate world, executives and professionals are under immense pressure to perform at peak levels. Unfortunately, this relentless drive often comes at a steep cost—our health.

Recent trends have highlighted a concerning pattern among high-level executives and business professionals: sudden and unexpected health crises.

Despite maintaining busy schedules and often engaging in regular exercise, many executives are falling victim to severe health issues such as heart attacks and strokes. These incidents underscore a critical reality—success and fitness routines alone do not guarantee immunity from health risks.

The stress and demands of high-pressure roles can significantly impact one’s well-being, sometimes with devastating consequences.

As an executive coach, health coach, life coach, and corporate trainer, I have witnessed the toll that intense professional environments can take on individuals. Proactive health management is not just beneficial but essential.

Just as CEOs and C-level managers rely on detailed statistics to steer their businesses toward success, it’s equally vital for them to track and manage their health metrics. Regular health checks, stress management strategies, and a balanced lifestyle are not luxuries but necessities. These preventive measures can significantly improve longevity and quality of life.

In this newsletter, we will explore practical strategies for maintaining your health, ways to integrate wellness into your busy schedule, and tips for recognizing the signs that you might need to step back. Remember, your health is your most valuable asset, and investing in it is your best decision for yourself and your organization.

Let’s begin with some insights, tips, and actionable advice to help you prioritize your well-being amidst the hustle and bustle of executive life.

You can immediately implement The following areas—by no means a complete list—to ensure physical, mental, and emotional well-being and longevity.

Signs of a Possible Health Challenge

Here are some symptoms that cover potential signs of health challenges for busy business executives:

1. Physical Symptoms

• Chronic Fatigue and Lack of Energy
• Frequent Illnesses and Weakened Immune System
• Headaches and Migraines
• Digestive Issues (e.g., Irritable Bowel Syndrome, Acid Reflux)
• Muscle Tension and Pain

2. Mental Symptoms

• Difficulty Concentrating and Poor Memory
• Decision Fatigue
• Reduced Problem-Solving Abilities
• Increased Procrastination and Avoidance Behaviors

3. Emotional Symptoms

• Heightened Irritability and Mood Swings
• Feelings of Overwhelm and Anxiety
• Persistent Feelings of Sadness or Depression
• Loss of Motivation and Enthusiasm

4. Behavioral Changes

• Changes in Sleep Patterns (Insomnia or Excessive Sleep)
• Changes in Eating Habits (Overeating or Loss of Appetite)
• Increased Reliance on Caffeine, Alcohol, or Other Substances
• Withdrawal from Social Interactions and Hobbies

5. Work Performance Indicators

• Decline in Work Quality and Productivity
• Increased Absenteeism and Tardiness
• Conflicts with Colleagues and Superiors
• Missed Deadlines and Failure to Meet Expectations

6. Physical Appearance Changes

• Sudden Weight Gain or Loss
• Dark Circles or Bags Under Eyes
• Skin Issues (e.g., Acne, Eczema)
• General Appearance of Being Run-Down

If you are showing any, a few, or many of the symptoms and signs above, it’s time to take action and address them.

We don’t have to live life this way!

You can start with the following main areas.

Executive Self-Care – 4 Main Areas to Start

1. Annual Medical Checkup

Scheduling a yearly medical checkup is crucial for monitoring your overall health. This comprehensive exam should include a review of key health metrics such as blood pressure, cholesterol levels, blood sugar, and body mass index (BMI). These are just a few metrics you can start with.

When you visit a medical centre for a yearly medical check-up, they can advise you of the best package based on your age, profession, lifestyle, and symptoms presented (If any) at the time of enquiry.

Early detection of potential health issues can lead to timely interventions and better outcomes.

I have a yearly comprehensive medical checkup with Care 1 Vietnam Executive Medical Center, the most comprehensive and professional medical centre I’ve experienced in Vietnam.

Men are prone to delaying medical attention until the last minute, which can sometimes be too late. Be proactive and find out your current health metrics.

Executives are responsible for the company and their families. Taking a serious, focused interest in and maintaining your health will help you excel in these two areas. Our results in our professional and personal lives are an extension of who we are, our health, and how we show up.
Let’s become bulletproof in the physical, mental, emotional, and spiritual levels of our being.

If you still need to do so, you can go ahead and book your Yearly Medical Executive check-up now!

2. Regular Physical Activity

Incorporate regular physical activity into your daily routine. Aim for at least 150 minutes of moderate-intensity weekly exercise, such as brisk walking, cycling, or swimming. Exercise improves cardiovascular health, helps manage stress, boosts mood, and enhances overall energy levels.

Consider working with a personal trainer or joining a fitness class to stay motivated and accountable.

The earlier you start regular exercise, the more it will support you and your health in your later years.

Find an exercise or sport you love, which will almost guarantee you will find time to enjoy it.

You’ve heard the saying, “If you don’t use it, you lose it.” That’s correct!

3. Mindfulness and Stress Management

Practising mindfulness and stress management techniques are essential for maintaining mental health. Meditation, deep breathing exercises, and yoga can help reduce stress and improve focus. Setting aside 10-15 minutes daily for these practices can make a significant difference.

Also, please consider engaging in hobbies or activities you enjoy to help unwind and recharge.

Ray Dalio:

Ray Dalio, the founder of Bridgewater Associates, strongly advocates Transcendental Meditation (TM). He credits TM with enhancing his creativity, reducing stress, and improving his decision-making skills.

Marc Benioff:

Marc Benioff, Salesforce’s CEO, practices mindfulness and meditation. He has incorporated mindfulness into Salesforce’s corporate culture and attributes his practice to better leadership and innovative thinking.

Jack Dorsey:

Jack Dorsey, co-founder and former CEO of Twitter and Square, is known for his meditation practice. He has spoken about how meditation helps him stay focused, calm, and balanced amid the demands of running major tech companies.

4. Balanced Nutrition and Hydration

Eating a balanced diet rich in fruits, vegetables, proteins, and whole grains is vital for sustaining energy and preventing chronic diseases. Avoid excessive consumption of processed foods, sugars, and unhealthy fats. Staying hydrated is equally important—aim to drink at least 8 glasses of water daily.

Consulting with a nutritionist can help tailor a diet plan that suits your lifestyle and health needs.

Nutritional advice changes daily due to new scientific studies and discoveries. We must take responsibility for our diet by keeping up to date. We are 100% responsible for what we put in our mouths.

Previous dietary guidelines have made a 180-degree turnaround, so please look for updated, current scientific information.

Your body is the most important asset you will ever own. Take it seriously and empower it through wholesome, nutritious food and drink.

What you eat and drink today, walks and talks tomorrow!

Monitoring Executives Health – Executive Coaching Service

In our Executive Coaching Service, we ensure our clients’ overall health and success. What is the point of achieving gains and winning in your professional life at the expense of your relationships and health?

Lasting success is having it all and not sacrificing one for the other.

Yes, in business, we need to make short to medium sprints that will disrupt life. We always make sure we find balance before the next big sprint. Continual, uninterrupted sprinting in business will take its toll.

A busy business executive rarely has time to research and do the homework about maintaining their health.

That’s where I come in and focus on your Executive Self-Care.

I monitor every client to ensure their health improves as their KPIs in their business goals trend similarly.

We want you to be successful in your body as well as in your career.

Executives work extremely hard and move fast. They don’t always put themselves first. As an executive coach, I ensure their overall success by monitoring their health and bringing observations to their attention for correction.

We offer detailed, up-to-date content in our health coaching curriculum.

Executives empower their businesses, and I empower the executives.

Your Next Step

Is it irresponsible to play Russian roulette with your health?

Do you play Russian roulette with your business or career?

I invite you to decide now and choose one of the following.

1. Continue as you are, aware of the possible consequences.
2. Visit your local Medical Centre, request a checkup, and action steps 2, 3, and 4 above.
3. Speak to me about our Executive Coaching Service and how we can help you achieve all your professional and personal health goals.

There is no right or wrong answer. Choose what works best for you, your business and your family.

Take positive action towards your health to ensure a happier, healthier you in your professional and personal life.

Executive Self-Care.

Paul Simos is an accomplished Executive Life Coach, Health Coach, and Certified Trainer. His fundamental belief about his clients frames how they work together: They already have everything they need to succeed. His role as a coach is stimulating and challenging his clients to unlock their successful beliefs, skills, and behaviour patterns. LinkedIn.

Resources:

1) Complimentary Powerful Coaching Conversation – Free discovery session
2) Identify Your Limiting Beliefs – Newsletter
3) Overcome Your Limiting Beliefs– Newsletter
4) 10 Situations That Call For A Coach – Newsletter