When’s the last time you considered the common phrase, “You are what you eat?” Whether wielded by a caring parent or concerned doctor, this saying gets to the heart of nutrition: Diet has a significant role in your overall health and wellbeing.

For small business owners, ensuring you eat all your leafy greens or hit the gym for cardio can easily fall to the wayside compared to your company-related pursuits. However, proper nutrition and fitness in the workplace is essential. After all, individuals can spend up to two-thirds of their waking hours at work, and failure to maintain your health can harm your ability to do your job, decreasing your productivity — the exact opposite of what you think you’re gaining by shortchanging your wellness needs.

In this article, we’ll cover the link between workplace productivity and diet and exercise, plus ways to boost your nutrition and fitness at work.

Poor Health, Poor Performance
Do you ever feel like you’re in a “funk” at work, and no matter what you do, you can’t seem to shake it? You might struggle to complete reports, fill orders or effectively respond to customer questions. If so, the root problem might be your health.

Brigham Young University (BYU) researchers in 2023 collected data from nearly 20,000 employees from three large companies. They found employees with unhealthy habits are causing substantially higher levels of lost workplace productivity. Their findings include:

• Employees with an unhealthy diet were 66% more likely to report a productivity loss than healthy eaters.
• To that point, those who rarely ate fruits, vegetables and other low-fat foods at work were 93% more likely to have higher productivity loss.
• Employees who exercised “occasionally” were 50% more likely to report lower productivity levels than those who did so regularly.
• Furthermore, those who had difficulty exercising during the day were 96% more likely to have a higher productivity loss.

Overall, poor diet and exercise can result in lower energy levels, more frequent illnesses, loss of focus and cognitive dysfunction. Therefore, fostering positive habits can help prevent these negative side effects while delivering benefits in the workplace.

Fuel for the Body and Mind
The amount of nutrients you consume and the time you eat them help ensure your energy levels remain high throughout the day. Here is some general advice to keep you running throughout the day, but always remember to consult your doctor before making changes to your diet and exercise routine:

• Eat balanced meals – The food and beverages you consume can profoundly impact your health. Eating a balanced, nutrient-dense meal can better serve your needs and wellness goals.
• Stay hydrated – Dehydration can cause tiredness and reduce concentration. Drinking at least eight glasses of water — or 64 ounces — is the general rule of thumb for most Americans, depending on your activity level and environmental factors.
• Control your caffeine and sugar intake – When you need to push through a crunch at work, do you find yourself reaching for a bottle of soda, cup of coffee or candy bar? While the caffeine or sugar in these treats can give you a quick burst of energy, they often come with a sudden and long-lasting crash.
• Choose healthy snacks – Hardy snacks like almonds, Greek yogurt and hardboiled eggs are bursting with nutritional benefits, such as high protein, while low in excess sugars and carbs. They also help keep your glycemic index level steady, preventing the crash noted in the point above.

Let’s Get Physical
If you’re one of the millions of Americans who control your blood sugar levels with exercise, you’re aware of its powerful next-day benefits, lowering your blood glucose up to 24 hours or more after a workout. The same can be said for physical activity and work productivity, according to an article by Harvard Business Review. Its research found physical activity can improve sleep that night and deliver greater energy, task focus and concentration the next day.

Here are some ways you can increase your physical activity for productivity benefits:

• Any activity is better than none – Forget crunches, laps around the track or jumping jacks if they don’t bring you joy. The goal is to get active in a way you can maintain. Even short periods of activity for 20 minutes each day can generate benefits compared to those going without. Go on a challenging hike, walk around the neighborhood with friends or challenge your kids to a videogame dance-off to get your heart pumping.
• Build healthy habits – Exercise in a fun, convenient and realistic way. Try walking around the block on your lunch break, signing up for a gym near your work or taking over dog-walking duties. Small steps like these can build up to great rewards.
• Start slow – Biting off more than you can chew can result in sore and pulled muscles or even injury. If you’re new to exercise, work your way up from light activities to moderate or vigorous ones. Speak to your healthcare professional before making changes, as they can help you design a fitness program that meets your unique needs.

With a multitude of day-to-day responsibilities as a small business owner, it might be tempting to skip lunch or work far into the night to accomplish important tasks. However, as shown here, taking care of your health deserves time and space — you’ll likely become more productive if you do so and feel better over time. To learn about the health-related benefits American Business Coalition provides its members, visit americanbusinesscoalition.info.