It is not an overstatement to say that small business is the lifeblood of the economy. Beyond producing and delivering goods in their local communities, these businesses are the primary engine of employment. They not only provide jobs in towns and neighbourhoods; for many of us they are where we got our first job and the foundational skills that we needed to build our own careers.
Small businesses employ nearly half of private-sector workers in the U.S. That includes those repair shops, farmers, construction contractors, and restaurants which are keeping the economy afloat. As well, small businesses accounted for 88.9 percent of overall job growth from 2023 to 2024. And often, its these small local startups that also drive innovation that changes lives.
But here’s the hard truth: success comes at a high price for many entrepreneurs. Working around the clock, not having time to sit down to eat a meal or exercise, and missing out on sleep can all be part of getting a business off the ground and keeping it running. And while they work superhuman hours, small business owners are still people like the rest of us. To be healthy and happy, they need sleep, exercise, a good diet (including staying hydrated), and finding time for socializing.
For many small business owners, the day starts early—sometimes really early—but before that comes the sleep that’s needed to keep functioning. Sometimes, especially during peak seasons, it is tempting to just push through the night to get things done, but that doesn’t always help people get ahead.
The phrase “burning the candle at both ends” hits home. Robert Roy Britt, author of Make Sleep Your Superpower, told the U.S. Chamber of Commerce all about why a good night’s sleep really does matter. “I’ve worked in a family business, launched my own business, managed crews small and large, and spent time in a corporate C-suite, and the one resource that was always scarce for me was sleep,” said Britt. “Hindsight and science have taught me that efficient and effective sleep is vital to effective leadership, in small business or otherwise.”
Britt went on to explain why that seven to eight hours of slumber should be a business owner’s priority. “Think of higher-quality sleep as an investment in your success, like purchasing more efficient systems or hiring smarter people.” The payoff is more productive time when you’re fully rested and awake to take on business challenges.
When it comes to self-care for these self-starters, sleep should be a priority. Another top one is physical activity. The business owner is often the first one in and the last one out, and as for taking a break? Who has time to walk away, let alone get on a bike for a ride or head out for a run?
Yet Forbes highlights a number of good reasons to make time to exercise while building a business. First is the mindset of recognizing that physical activity is preventative medicine. By doing regular exercise, you are telling your body that it needs to stay resilient.
In fact, engaging in regular exercise stimulates a protein called brain-derived neurotrophic factor (BDNF). The BDNF protein supports the growth and connections between neurons in the brain known as neuroplasticity. It is these new and different pathways that help us learn and adapt to new situations, which is what steering a business requires.
Exercise helps build our problem-solving capabilities, improve memory, and reduce stress levels by lowering cortisol. Cortisol is a hormone that is produced by adrenal glands to respond to stress to help us keep things together physically, but can come with a price of increased blood sugar, weight gain, and high blood pressure. Exercise helps lower these levels. The other key benefit is that regular exercise can also lead to improved mood, better sleep, and more energy through the day, all of which are invaluable for entrepreneurs who are in the early stages of business development or those aiming to scale their business.
And if exercise provides a boost to mood and mental acuity, a diet that includes whole foods is what helps sustain the results. What you eat provides the building blocks that go into every cell of the body and factors into your immune response, including how quickly you heal from an injury. Eating a balanced diet with lean proteins, complex carbohydrates, and healthy fats can better fuel how we get through the day.
The real challenge is eating whole foods and avoiding the all-too-easy processed foods, especially if there are only a couple of minutes to grab lunch. This can be especially difficult for entrepreneurs who face grueling schedules filled with early mornings, late nights, and back-to-back meetings.
A Michigan State University article points out the relationship between what is in our gut and the central nervous system, connected through diet. “According to the National Institute of Environmental Health Sciences, the microbiome is the collection of all microbes. This includes bacteria, fungi, viruses and their genes, which naturally live on our bodies and inside us. The foods you eat have a direct impact on your mood, cognitive function and mental health.”
There is also a correlation between eating processed, low-nutrient food and increased rates of depression and anxiety. The bottom line is that a healthy diet can improve your concentration and attention span.
Ways to avoid the fast-food trap? Plan ahead. Prepare weekly meals at home and keep the good food close, with high-nutrient snacks like almonds, fresh fruit, and hummus and crackers close at hand.
Another thing we know we should do but often forget is to stay hydrated. In our coffee culture, enjoying a hot cup of joe throughout the day is a popular habit, but caffeine only gives you a short-term boost. Experts agree that water should be your go-to fluid, because it supports the body’s processes. As Time magazine points out, staying hydrated is an investment in your most important asset—your brain. Even mild dehydration can lead to brain fog and fatigue. Before every Zoom call or meeting, try to drink some water, and keep a bottle at your desk or behind the counter where it provides a visual cue to reach for it.
Taking care of the body is the foundation of a healthy approach, but the mental and emotional sides need proper care as well. Are you getting together regularly to unwind with friends and family? Making time for socializing can have long-term benefits for mental and physical health, and in many ways, this is not all that surprising. We have evolved to work together in social units to get things done and stay safe. The little things we do when we are around people—like listening, reading body language, and processing how to respond—are both stimulating and health-promoting.
Certainly, managing all the ups and downs that come with starting and running a business can take their toll. That’s why having people in our lives to provide a sounding board can go a long way toward overall mental health.
“People are often surprised by the literature that shows a correlation between social contact and enormous health benefits,” says Dr. Amit Shah from the Mayo Clinic. “We hear so much about the risks of obesity and smoking, but loneliness and social isolation are just as much of a health risk,” he explains. Getting out of business mode takes intention, so schedule it. Make a plan for keeping in touch with your friends and relatives and follow through.
We can’t kid ourselves that starting a business isn’t an all-encompassing venture, but a good entrepreneur is also a good planner. So applying that mindset to staying healthy can be the difference-maker for your business’s long-term success.
