Chapter 3
Physical fitness & exercise

“A man’s health can be judged by which he takes two at a time – pills or stairs.”

– Joan Welsh

Schedule Exercise as a Priority

To ensure exercise isn’t overlooked, physically block out time for it in your schedule.

Treat these workout appointments with the same importance as any other meeting for at least three weeks to establish a solid routine.

Embrace Incidental Exercise

Incorporate physical activity into daily chores for added fitness benefits. 

For example, climbing stairs in short bursts throughout the day can significantly enhance cardiorespiratory fitness over time.

Reduce Sedentary Behavior

Make a conscious effort to stand, stretch, or take brief walks regularly throughout your day.

Limit hours spent sitting to combat the negative health effects of a sedentary lifestyle.


Choose Active Transportation

Replace short car trips with walking or cycling. 

This simple switch not only boosts physical health but also benefits the environment.

Reframe Exercise as a Routine

Shift your mindset from viewing exercise as a habit to seeing it as a ritual or routine.

Unlike habits, which can be mindless, routines are intentional, goal-oriented, and mindful—key for making exercise a meaningful part of your day.

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