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Why every leader needs to develop a fitness habit

Africa News News African September 21, 2026 · Comments off

A few weeks ago I accompanied a group of managers on a hike as part of a management enhancement programme. Prior to this, discussions had taken place at their places of work, with many saying they felt “overwhelmed.”

Managing teams and leading companies and organisations is becoming harder. Markets are increasingly becoming more volatile and problems more complex. My question to them was, “What are you doing to cope with the rigors of your jobs?”

Many said that work pressures and tight schedules had forced them to pay little attention to their physical wellbeing despite being aware that this is critical for peak performance. A few have tried to engage in physical activities but lacked consistency.

But there was this sales manager who shared her success story on how she has managed to maintain a consistent morning workout routine.

“I start at 5am with a 30-minute run on the treadmill followed by a 20-minute strength training session Monday to Friday. I try to get a good walk on Saturday morning too, even when I have traveled upcountry or abroad. This morning ritual gives me energy to face whatever is ahead of me that day. I prioritise being in good shape and in good health, without which you can’t achieve much. It is a life of sacrifice, but it is worthy it.”

Everyone was encouraged by this story, and we concluded by setting a date for an outdoor activity. At the end of the physical activity, the participants agreed that the purpose for physical activities is not just to promote physical wellbeing but also to strengthen essential leadership competencies which include effective communication, teamwork, decision-making, discipline, resilience and problem-solving.

As a leader or manager, your greatest blessing is your health. Good health, both physical and mental, is a critical yet often underrated component of effective leadership and management. It serves as the foundation for the cognitive, emotional, and physical energy required to lead teams, make high-stakes decisions, and foster a productive organisational culture.

Leaders and managers who prioritise their physical well-being are better equipped to manage stress, model positive behaviours, and avoid burnout, directly influencing team performance and organisational sustainability.

So, how do you show up as a leader or manager? What are you bringing to your team? Does your team feel your energy, attention, confidence, passion and mental clarity? When you prioritise fitness and take care of your body, you bring more energy, attention, focus, sharper mental clarity, and a stronger sense of confidence into your leadership.

That spirit is contagious and it inspires trust, boosts morale, and helps your team perform at their best, consequently increasing productivity. What you convey, as well, is the importance of physical and mental wellness, without which productivity is compromised.

Hence, investing in your fitness isn’t just personal, it is a leadership tool and great advantage for you and it contributes to shaping the organisational culture.

Apart from physical well-being, numerous studies have demonstrated that regular physical activities enhance cognitive performance, including memory, attention, focus, problem-solving skills, strategic thinking and decision-making.

These are critical attributes for leaders and managers who, by nature of their work, are required to process complex information and make timely, strategic decisions and choices.

Studies have also suggested that physical activities also reduce stress by lowering cortisol levels and releasing endorphins, helping leaders and managers stay calm and poised when pressure mounts. Emotional steadiness is key to building trust and confidence within colleagues and teams.

How about strengthening your discipline and resilience? Maintaining a consistent workout routine requires discipline, goal setting, and perseverance, the same qualities that you require to guide your teams towards your desired goals or vision, or to take them through challenges.

Leaders and managers who exhibit these invaluable habits often set a strong example, promoting a culture of accountability, trust and commitment. Resilience and mental toughness help you to approach setbacks with this mentality: Every failure is an opportunity to learn, refine, and improve.

One of the ways to build mental toughness is to choose discomfort on purpose – testing your limits in controlled ways to build your mental muscle in readiness for challenges that life will throw at you. I have witnessed changes in how my son deals with issues nowadays, he has become stronger, calmer, confident and more optimistic when real challenges or setbacks set in.

We have done tough hikes together at the Aberdares and Mt Kenya, cycled up to the summit of Mt Kilimambogo and many more outdoor activities. These experiences have taught us that voluntary discomfort, guided by a well-thought-out structure and organisation, is one of the most reliable ways to build mental toughness.

Longevity and career sustainability are equally worthy considerations. Making a lasting impact requires your presence, and for quite a while. Physical fitness reduces lifestyle-related illnesses, giving you a chance to remain productive and relevant because there are fewer health-related disruptions.

Regular exercise and, of course, balanced nutrition, helps leaders and managers maintain top cognitive performance, manage stress successfully, and lower the possibilities of suffering burnout over long careers. The fitness level of a key leader or manager is crucial in determining the success of a company or organisation. An illness or death of this key person could have far-reaching consequences for the organisation.

As a leader or manager, your personal commitment to physical fitness will ultimately transform into a broader organisational culture of wellness for the benefit of all. Some benefits include reduced absenteeism, more focused meetings, higher employee retention and reduced HR cases.

The writer is an executive physical fitness and mental toughness coach

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