Tag: Health

  • Burnout: Protect Yourself as a Business Owner

    Burnout: Protect Yourself as a Business Owner

    What makes business owners and entrepreneurs burnout?  Why is it important to understand the signs?  With so much focus on employee burnout and its impact on businesses we sometimes fail to take care of ourselves. A business owner’s burnout could be the reason their business suffered a breakdown.

    Entrepreneurs aren’t supernatural beings, and the sooner you realize this, the better it will be for you and your business. Here are a few ways you can protect yourself from burnout.

    Separate Yourself from the Business

    When entrepreneurs talk about their businesses, they sound so passionate. In fact, they’ll be the first to tell you that their employees can’t be as passionate as they are; business-wise.

    While passion is okay, being unable to separate your business from yourself is not. Too many entrepreneurs have this problem. The business slowly becomes them, and they pay no attention to their own health and wellbeing. We found a great video to help you create a self-care action plan to make caring for yourself as much of a priority as your business is.

    Notice the Signs of Burnout

    Do you have sleepless nights and worry over what makes business burnout? Worry and anxiety can lead to burnout and frustration. Are you dreading going in to the office or procrastinating on simple projects?

    As soon as you notice any of these signs, it’s time to take a step back and rest. Go on a vacation or an extended holiday. Whatever you choose, take some time off once you notice any of the signs of burnout.

    Delegate More

    Every entrepreneur has heard this or a version of this advice several times. The response is usually the same. “I can do it best so why delegate?” Well, you can’t be everywhere at the same time.

    Often in business, there will be many fires to put out simultaneously. You can’t fix it all yourself. Trying would only earn you a spot on the entrepreneur burnout list.

    If your staff can do it well, let them do it. After all, your employees are there to work for you, not the other way round. Only attend to a few important tasks at a time; then delegate the rest.

    Outsourcing is another great way of delegating your tasks.  Contact us if you would like someone to help you with bookkeeping, payroll, or managing your business licenses.

    Reflect More

    We tend to focus more on our current struggles than our wins. Entrepreneurs are even worse culprits than the regular person. Many focus on their current struggles so much that they fail to realize their wins.

    A sure-fire way to ensure that you celebrate your wins is by reflecting. Make time out to reflect on your business and the wins you’ve experienced. In addition to this, focusing on your wins leaves less time for you to worry about your business.

    Get off Work!

    One of the most destructive myths about being a business owner is how long entrepreneurs work. Memes with quotes about entrepreneurs working 20 hour days are a dime a dozen. But it shouldn’t be that way. Entrepreneurs aren’t superhumans; they also need some time away from work.

    Pack up your desk, shut down your computer, and leave when your employees are leaving. Whatever cannot be finished today can be finished tomorrow.

    Get off work. Even entrepreneurs can squeeze out a few hours of downtime outside of work. Setting up a default time to leave work every day might help you develop the habit of taking time off work to rewind.

    Focus on Quality, not Quantity

    A lot of young entrepreneurs are focused on signing on as many clients as they can get. It is all about the money and being able to say that they work with many clients.

    After signing these clients, the entrepreneur then struggles to stretch his available resources for so many clients. Firstly, this could lead to sub-par work, and secondly, the stress could lead to burnout.

    Don’t concern yourself so much with quantity.  Be more worried about the quality of clients and the service you offer.

    As a business owner, you protect yourself from burnout when you realize that you are one being. No matter how much you wish it, you can only be at one spot. So, make things easy for your business and yourself by making sure you don’t burnout.

  • Lockdown Tips to Help You Stay Healthy

    Lockdown Tips to Help You Stay Healthy

    Due to the COVID 19 pandemic, our free world has been put into lockdown. But we humans can adapt to any situation. And it is crucial to do our bit by staying home and social distancing. While we are at it, we must maintain healthy routines to stay healthy both physically and mentally.

    Things You Need to Consider During Lockdown to Stay Safe

    • COVID 19 is real, and despite the many theories surrounding it, it is here with us.
    • The coronavirus spreads easy and fast. 
    • Your body normally would fight any invader, if it is sound and battle-ready.
    • You have more chances of coming down with the disease if you are aged.
    • Lockdown will remain the best way of curtailing the spread of the virus. So we need to learn to live with lockdowns. 

    The real question is, how do you stay healthy during a lockdown?

    Eat Healthy Meals Containing Vegetables and Fruits

    Eat less processed and canned foods. It is recommended that we eat five portions of vegetables and fruits daily. Eat regularly and stick to a few unsalted snacks. You can also take Vitamin D supplements since it is recommended during winter months and if you’re going to be indoors more often.

    Drink Enough Water

    Drinking plenty of water has always been the doctor’s advice, so this is no exception. Staying hydrated at all times boosts your immune system and keeps your body battle-ready. 

    Exercise Regularly

    You can exercise daily or weekly in your garden or garage. You could dance, lift weights, or do other exercises. Also, you don’t need a sophisticated routine; some websites give free virtual exercise classes. 

    It’s also the perfect time to mow your lawn and clean your basement. These are activities that will help keep you active – another form of exercise, you’ll agree?

    Go Outside for a Walk

    To stay mentally and physically healthy, you need to get outside. Get a daily dose of fresh air. Leaving the house to go for a walk regularly will make you feel refreshed and lessen cabin fever.

    Keep in Touch

    Being away from loved ones can be tough. However, there are several ways to keep in touch. Do a Zoom call with friends and family. You can also start an online community group to check on your neighbors.

    Throwing a virtual get together is also a fantastic idea to connect with friends, family, and neighbors. There are many ideas and resources online to keep you connected.

    Practice Mindfulness

    Research has shown that meditation and mindfulness have several physical and mental advantages. You can do this at home to improve your wellbeing and help you remain calm and centered.

    Seek Medical Help if Needed

     Your medical needs are as important as your nutritional needs. Make sure you have the contact of your health care provider in case of any emergency. It’s also important to have a district or local health center around your area that you can visit when you are not feeling sound. 

    Your FIRST-AID box should be stocked up with basic home medicines, like pain relievers, vitamins, and supplements. If you use inhalers or any prescription medication, remember to add them to your grocery stock up list. 

    It’s normal to feel anxious and scared during this period of uncertainty. Bear in mind that things will get better. Remain calm and be kind to yourself.

    The general World Health Organization directives are to wash your hands often or use a sanitizer, and if you must go out, use your face mask. Stay Safe, Stay Strong, Stay Healthy.

    We care!

  • Exercise at Your Desk

    Exercise at Your Desk

    Did you know you can exercise at your desk? There are several exercises devised for busy people who are always at their desks and people who don’t have the time to exercise as often as they would prefer.

    These exercises can help improve your health and well-being. Also, we understand that work can get exhausting, and it’s helpful if you can take breaks, relax, and then refocus on the job at hand. Here, you’ll find great exercises designed to help you relax and keep you in shape.

    Wall push-ups

    Wall push-up is the simplest exercise you can do in your office. It requires no tool, just you and your walls.

    How do you go about wall push-ups?

    Stand a few steps away from your office wall, lean towards the wall, and place your hands flatly and apart on it. After that, lower yourself towards the wall, and then push back up until your arms are straight. Now, do that at least 15 times.

    There’s a rule, though. You have to maintain a straight line from your head to your toes for wall push-ups to be effective.

    Arm pulses

    Are you looking for a simple exercise that works your triceps and shoulders? Look no further than arm pulses.

    You might want to stand up. Alright, place your arms by your sides and have your palms face back. Now, pulse your arms backward for at least 20 seconds while keeping them as straight as possible.

    Pretend jump rope

    Before you become like “Akeelah and the Bee” in your office, you won’t really jump any rope, so don’t worry. Here’s what this exercise entails:

    Hop on both or either of your feet as you would with a jump rope. Subsequently, increase the intensity of the hops by moving your arms.

    Standing rear pulses

    This is another simple exercise. All you need for standing rear pulses is your desk.

    Hold the edge of your desk for support, bend one leg behind you, and flex the foot. Next, raise your heel a few inches; release it slightly to press the foot directly back behind you.

    Repeat the routine for at least 20 times, and then switch the legs.

    Calf raise exercise

    Stand behind your chair and hold it for support. After that, raise your heels until you are standing on your toes. Next, slowly lower yourself until you’re standing back on your feet.

    Arm circles

    Firstly, stand and have your arms and feet apart. Straighten your arms and stretch them further apart at your shoulder height.

    Lastly, move your arms in a small backward circle. And that’s arms circle! To make it fun and more effective, switch directions after every 20 circles.

    Wall sit exercise

    Slide your back down your office wall until your hips are at the same level as your closed knees. Maintain that position for at least 30 seconds before releasing yourself.

    Desk push-ups

    Desk push-ups are like a typical bodyweight exercise. Mind you; your desk ought to be strong enough to support your body weight.

    With that said, take a few steps backward from your desk. Place your hands flat on the desk, and spread out your arms just a little wider than your shoulder width.

    Next, lower yourself to your desk and push back up until your arms are straight. Try that for at least 15 times.

    Lunge

    Place one of your legs in front of the other. Gently lower the knee of the leg behind towards the ground. Next, switch the legs after every ten lunges.

    Oblique twists

    To do an oblique twist, you need a swivel chair. Sit upright and let your feet hover on the floor.

    Hold onto the edge of your desk. Next, use your core to swivel your chair from right to left (or left to right). Repeat the routine for at least 10 times. 

    Triceps dips

    To do this exercise, you need a stationary chair so that you won’t fall off. You don’t want to create a scene in your office.

    Now, scoot to the front of your chair, stretch your arms backward and place your palms flat on the chair.

    Subsequently, bend your elbows straight back to lower yourself several inches. Lastly, straighten your arms to rise back – voila! That’s a complete dip. Repeat that 20 times.

    Triceps stretch

    Sit on your chair now, raise one of your arms, and bend it back until it is touching the opposite shoulder blade. Next, use your other hand to pull the elbow of the former towards your head.

    Maintain your position for at least two deep breaths, and then switch the arms. It’s okay if your arms can’t reach your shoulder blade. Just bend it to a comfortable limit.

    Chair squats

    Stand up from your chair, and lower your body down – stop right before sitting. Now, stand up again to make a complete chair squat. You may hold onto your desk for support. Keep your weight in your heels.

    Seated Bicycle crunches

    Of all the exercises to do in offices, seated bicycle brings the ultimate fun. More so, it helps you to make good use of your crunch time.

    What to do?

    Sit in your office chair, and place your feet flatly on the floor. Then, position your hands behind your head and lift your knees towards an opposite elbow while twisting your body towards that same elbow.

    Repeat the routine 15 times and switch to the other knee.

    There you have it! Whenever you want to exercise real quick while on the job, try these exercises. Trust me; they will make you feel so good!

    At Sound Accounts, we aren’t just about keeping your books healthy, we want our clients to be happy and healthy, too!