7 Reasons Freelancers Should Prioritise Exercise
Twenty years ago, I barely did any exercise. It wasn't something that interested me at all.
These days, I can’t imagine my life without regular exercise, and I genuinely don’t think I’d be able to deliver the quality of service I do if I didn’t make time for it.
I know it’s easy to neglect your fitness as a freelancer – trust me there are plenty of days where I look for every excuse possible not to get those trainers on. But I make myself do it because I know there are so many benefits.
And I wholeheartedly recommend freelancers, especially those who work from home, make exercise more of a priority.
1. Physical benefits – improve posture and reduce aches and pains
It goes without saying that exercise improves our physical health. It’s good for our heart, lungs, muscles and even our bones. But it's also great for mobility, flexibility and muscle health.
If, like me, you spend most of your day at a desk, you've probably experienced the stiffness or minor aches and pains that comes with sitting all day. It's not good for your posture, core strength, or muscles and joints.
Working out frequently will lessen the aches and pains that come from sitting for long periods and give all of your muscles an equal chance to work.
Lifting weights is a great way to correct muscle imbalances that cause bad posture and general aches, while swimming can often relieve lower back pain and sciatica. But even doing some stretches every day or going for a short walk will help.
2. Combat daily fatigue
We've all had those days were staring at the screen makes our eyes feel heavy and we re-read the same email three times because the information just isn't going in. When you're having one of those days, the best thing to do is to get up from your desk and do some exercise.
It may sound counter-productive, but moving your body for at least 30 minutes can help you tackle fatigue so you can return to your desk refreshed and energised.
Low-intensity exercise is an effective way to fight tiredness, and that means you don’t have to go too crazy to reap the rewards.
Power walking, a light jog, a steady bike ride, vinyasa yoga, or using a rowing or stepping machine are all great ways to incorporate low-intensity exercise into your routine. These activities put less strain on your muscles but still improve cardiovascular health and reduce pain and fatigue.
3. Get a change of scenery and some fresh air
If you work from home and only have yourself for company, exercise gives you an excuse to escape the house, enjoy some fresh air, and take a break. You may be seriously underestimating how much you need some time out.
Some people prefer to exercise alone, but many find they work harder when they’re in a group of similar-minded people holding each other accountable. You could look into joining a running club, sports team or a weekly fitness class at the gym. This gives you a chance to socialise and maybe even make some new friends, which will be a welcome break if you spend most of your day alone at your desk.
I highly recommend trying out Parkrun. It's a free 5k every Saturday morning and there are hundreds across the UK. You can walk, run or jog and it's a great way to meet people in your local community.
4. Reduce work stress and burnout
As a freelancer, your workload and income can fluctuate from month to month, which can be pretty stressful.
Exercise is the best medicine for reducing stress and anxiety. Plus, it’s a productive way to use any free time you get in those quieter periods. But even when business is booming, exercise is a great way to reduce overwhelm.
Keeping up with a regular fitness routine helps you battle both the physical and mental symptoms of stress by pumping up your endorphins and reducing the stress hormone cortisol. A workout is the perfect way to release any pent-up frustration or discouragement you may be having about your work. It provides a positive way to express those emotions rather than relying on unhealthy coping mechanisms.
5. Clear the brain fog and solve that problem
I can't tell you how many good ideas and solutions to problems have come to me when I've been out running.
Exercise naturally enhances executive functioning, which can make you a better problem solver with better memory recall and better reasoning. Even short bursts of exercise have been proven to increase our focus and ability to problem-solve.
So if you’re caught in the middle of something and are unsure how to proceed, a quick workout could help you clear the brain fog and come up with a solid solution to your issue.
Sometimes just taking half an hour to clear our heads can make things feel much more manageable once we return to our desks.
You’ll probably notice you’re in a much better headspace to deal with the issue, and some of the negative feelings have evaporated just by taking some time for self-care.
6. Boost your self-esteem
Exercise is a natural mood enhancer because it releases happy hormones into our bodies that make us feel more positive.
Plus, it gives us a sense of purpose and achievement. We can give ourselves small fitness goals to work towards, such as lifting a certain amount of weight or running so far without stopping. And when we hit those goals, we feel proud. We feel like no matter what else is going on, we can celebrate the small wins.
Some people find getting a workout in first thing gets them motivated for the day ahead.
Some people find a midday lunch-hour session is best because it gives them a much-needed break and an energy boost to tackle the afternoon jobs.
And others prefer to exercise after work to help them wind down and process their day.
There’s no right or wrong time to exercise, but if you stick to a regular routine, you’ll reap the rewards after every session. Find what time of day works best for you.
7. Give clients a better service
You have to look after yourself if you want to look after others. You might have heard the phrase ‘you can’t pour from an empty cup’, and it’s so true. You want to give your customers and clients the most amazing experience possible, and the best thing you can do to make that happen is look after yourself first and go into each workday with a healthy mind, body, and attitude.
It doesn’t have to involve super intense exercise. I'm not saying you have to run every day and sign up for marathons or become a powerlifter in the gym (unless you want to, of course). Even just a brisk walk, a 30-minute swim, or following along with a fitness video on YouTube each day is enough to make a noticeable impact on your mood, productivity, and overall fitness levels.
Find what works for you. Find what you enjoy, what you can commit to, what feels good – something you will look forward to even. Take a break from the screens, give your eyes some respite and give your body a chance to move. You’ll thank yourself for it later (and so will your clients because they’ll be getting the best of you).
Which type of exercise is right for you?
If you’re new to working out, getting started might feel daunting. With so many different ways to exercise – how do you know which type is right for you?
Here are just a handful of ideas for how you can get yourself active:
Weight lifting is a popular way to get started in the gym. This is the most effective way to strengthen your muscles, making daily tasks easier because you’ll be stronger. However, it’s important you learn how to lift safely and correctly, as it’s so easy to injure yourself if you do it wrong. You may need to start with a personal trainer to show you the ropes. If you don’t have the funds for that, there are so many great YouTube tutorials for beginners that will show you how to use gym equipment safely.
You’re already carrying the weight of running a business – how heavy can a few dumbbells be?
Running is another great activity for newbies. Plus, it’s one of the most affordable ways to exercise, as all you need is a pair of running shoes and a positive mindset. If you need extra motivation to get started, see if there’s a Parkrun near you. These are free weekly events where people of all ages and fitness levels get together to run, jog or walk 5km. You’ll have the support of doing it as part of a group, and it’s very casual and no-pressure, making it perfect for those who are just testing the waters with running.
With a bit of experience under your belt, you’ll have no trouble chasing those late payments or running around after your clients.
If you have a pool nearby, swimming is a great low-impact cardio activity that goes easy on your joints. It uses all your major muscle groups, making it the ideal full-body workout.
If you’re drowning in work, get yourself down to the leisure centre – a good workout is sure to keep you afloat.
Yoga is amazing for increasing flexibility, strength, and balance, and many people find it helps them just as much mentally as it does physically. There are many different styles of yoga – some go heavy on the meditation aspect, and others are a lot more physically demanding. You may need to try a few out and see which suits you best.
Even just 20 minutes of yoga can be an effective workout, so you won’t have to bend over backwards to fit this into your schedule.
Boxing is another fun full-body workout that will have you sweaty and satisfied by the end. And it has the benefits of improving hand-eye coordination and discipline and can help you relieve any work-related stress. See if you can join a beginner’s class at a nearby gym.
With a bit of training, you’ll be fighting off your competitors in no time.
Are you struggling to make time for exercise?
Are you caught in a feast and famine cycle? One minute you’re too busy to do anything other than client work and the next you’re in a panic, desperately trying to attract new business. It’s hard to get into a good exercise routine when you haven’t got control of your work schedule.
But it doesn’t have to be that way. You can have a business that works on your terms. That allows you to make time for your business development, your social life, your family, yourself and your health and well-being.
If you'd like help creating that business, let me help. I offer one-to-one consultations and ongoing mentoring.
