The most sustainable health habits for business leaders

I’ve had the privilege of working with countless executives and CEOs over the last 12 years, and currently, I’m the Executive Health and Fitness Coach at Bodyfit, which runs various health clubs.

I’ve seen firsthand the unique challenges that come with leading a company while trying to maintain personal wellbeing. The high expectations, tight deadlines and pressure to deliver results often take a significant toll on your health, and it’s no surprise that many CEOs face burnout and stress.

I’ve seen that focusing on habit-based goals, rather than weight-based ones, leads to more lasting success.

Research backs this up: according to an Australian HR Institute workplace report, 68.5 percent of Australian workers feel burnt out, with those in leadership positions particularly affected. The reality is, if you’re not taking care of yourself, it’s harder to lead effectively and maintain that high level of performance your role demands.

However, adopting sustainable health habits can help executives bounce back quicker from these stressors, improve resilience and ultimately perform better, both personally and professionally. By building healthy habits, you can build resilience, perform better and reclaim control of your health, even amid the pressures of a high-stakes job.

Set habit-based goals, not weight-based goals

When it comes to health, CEOs often focus on achieving fast results, whether it’s weight loss or a certain aesthetic. But this can feel overwhelming, especially when juggling demanding work schedules.

In my experience, I’ve seen that focusing on habit-based goals, rather than weight-based ones, leads to more lasting success. Creating small, consistent actions helps you develop positive routines without the stress of fluctuating weight or unrealistic expectations.

For example, with small, measurable targets such as:

● Show up consistently: Commit to getting to the gym or exercising at least three times a week. It’s not about the intensity of each workout; it’s about building consistency. As leaders, setting this example for your team can also have a ripple effect on company culture.

● Prioritize quality sleep: Aim for seven to eight hours of sleep per night. Adequate rest leads to better focus, energy and resilience during high-pressure workdays. As the APS reports, quality sleep can help manage stress and reduce susceptibility to burnout.

● Establish clear boundaries for alcohol: Limiting alcohol consumption helps maintain focus and energy levels. Set clear boundaries, such as no more than three drinks per week, to support overall health without compromising your social life.

Invest in tools and systems to support your habits

Efficiency and time management are key skills for executives, but they also apply when it comes to prioritizing health. To maintain consistency, it’s essential to invest in tools and systems that support your health goals. By eliminating obstacles and creating seamless systems, you make it easier to maintain your habits over time.

● Eliminate excuses: Keep an extra set of workout clothes in your car, work bag or office. This ensures you’re always prepared for a workout, whether you’re traveling, heading home after a busy day or coming straight from a meeting.

● Upgrade your essentials: A high-quality gym bag that doubles as a stylish work bag allows for a smooth transition between work and wellness. It’s a simple but powerful way to integrate fitness into your day.

● Prepare ahead: Meal prepping or using a list of nearby healthy lunch options eliminates decision fatigue. Just as you plan meetings and events in advance, plan your meals and workouts as non-negotiable priorities.

These investments make it easier to stay on track, removing friction that could otherwise derail your goals. When your health becomes as streamlined as your workday, it’s much easier to stick with it.

Prioritize you in your schedule

In the world of CEOs, time is a valuable asset, and often it’s the first thing that gets sacrificed when the workload gets heavy. Scheduling ‘me-time’ for your health is just as important as any business meeting.

● Block out health time: Treat your workouts, walks or mindfulness practices as appointments. Block them out in your calendar just like you would a crucial client meeting. This reduces the temptation to let work push your health to the side.

● Define your health vision: Ask yourself what health looks like for you. Whether it’s stress relief, increased energy or clearer focus at work, define your vision and choose activities that align with it. Incorporating yoga or a short run into your day can provide a much-needed mental reset.

● Find your peak times: Use your most productive hours to dedicate to fitness. Whether you’re a morning person or thrive in the evenings, find your peak time and use it to recharge.

Scheduling time for your health gives you the energy and focus to tackle your work responsibilities with greater efficiency and resilience. Studies consistently show that exercise and self-care improve cognitive function and decision-making skills – traits that are indispensable for leaders.

Build resilience against stress

A major challenge for CEOs and executives is managing the stress that comes with high-stakes decisions and a packed schedule. Regular exercise and wellness practices can significantly enhance your resilience.

When executives make time for physical activity, whether it’s a brisk walk, yoga session or hitting the gym, they improve their ability to bounce back from challenging situations.

With the right health habits in place, 2025 can be the year that you take control of your wellbeing and watch the positive results ripple through every aspect of your life.

Regular exercise also triggers the release of endorphins, chemicals in the brain that act as natural stress relievers. So, the more consistent you are with your health habits, the less susceptible you are to the effects of stress. This doesn’t mean eliminating stress entirely – after all, a certain level of stress is inevitable – but it does mean you’ll be better equipped to manage it when it arises.

Progress over perfection

In my years of coaching at Bodyfit, I’ve learned that achieving lasting health and fitness doesn’t need to be complicated or rigid. Focus on small, manageable shifts that fit seamlessly into your lifestyle. The key is consistency, not perfection.

Prioritizing your health will improve your performance at work, help you manage stress better and enhance your relationships, both personal and professional.

For CEOs and executives, implementing these habits isn’t just about looking good, it’s about showing up as your best self every day. By taking small, sustainable steps toward better health, you’ll be more resilient, more focused and less susceptible to the pressures that come with leadership roles.