Physical Fitness and Resilience

Most professionals obsess over optimization hacks while completely ignoring the most powerful performance lever available: physical activity. It's not about aesthetics. It's not even about health. It's about the 40% reduction in mortality. The immediate enhancement of executive function. The measurable improvement in creative problem-solving. The profound impact on stress resilience. These aren't marginal gains. They're competitive advantages hiding in plain sight. The truth? Two to three hours weekly—about 2% of your waking hours—delivers most of the benefits. Everything beyond that is optimization, not foundation. If you're serious about sustained performance, this isn't optional.

⛹♀️ Exercise Goes Far Beyond Weight Loss 🏋♂️ We often talk about exercise as a tool for cardiovascular health and weight loss—but its impact runs much deeper. Exercise is one of the few interventions that can simultaneously rewire the brain, regenerate organs, enhance immune function, and reverse aspects of aging. Here’s what happens when you move: 🧠 Brain & CNS: Exercise boosts neurogenesis, axonal regeneration, and synaptic plasticity. It even enhances outcomes of stem cell therapies by improving graft survival in injured spinal cords. 🦴 Bone & Cartilage: Increased capillary density and osteoblast proliferation lead to greater bone mineral density and improved cartilage healing—essential for joint health and osteoarthritis recovery. 🫀 Heart: Cardiomyocyte proliferation and hypertrophic adaptations increase cardiac efficiency and protect against ischemia. 💪 Muscle: Satellite cell activation, mitochondrial biogenesis, and greater capillary density improve endurance, repair, and fatigue resistance. 🧠 Peripheral Nervous System: Enhanced neuron proliferation, axon growth, and myelination improve nerve function and reduce pain. 🧫 Hematopoietic System: Exercise stimulates blood-forming cell regeneration, strengthening immune and oxygen-transport systems. 🧬 Liver: Mitochondrial improvements and hepatocyte regeneration reverse fatty liver and boost organ resilience. 🏃♂️ Whether it's resistance or endurance training, exercise activates a full-body regeneration cascade. It's not just movement—it’s molecular medicine. #Obesity #Exercise #BrainHealth

New research constantly challenges what we know about longevity, brain health, and performance. A recent Apple article highlighted a groundbreaking discovery: lifting weights doesn’t just strengthen muscles—it grows new brain cells. This research is personal. My father was a brilliant, old-school man who worked hard and was incredibly sharp, but wellness was never a priority for his generation. Years ago, I watched him battle Alzheimer’s, a disease that slowly took away the essence of who he was. Since then, I’ve been deeply invested in understanding how to protect brain health, prevent cognitive decline, and optimize longevity. We’ve long known that cardio supports brain function by increasing blood flow and oxygen levels. Now, research shows resistance training plays an equally, if not more, powerful role in neurogenesis—the process of growing new brain cells. Neuroscientists discovered that lifting weights triggers the release of brain-derived neurotrophic factor (BDNF), a protein that enhances memory, focus, and neural connections. Strength training doesn’t just build muscle—it strengthens the mind, protects against cognitive decline, and improves focus. Apple’s article also highlights how strength training activates the central nervous system, improving motor function, coordination, and reducing stress. This aligns with my own wellness journey. When you push your body, you push your mind. The link between muscle and brain health is critical. As we age, we naturally lose muscle—a condition called sarcopenia—linked to frailty, loss of independence, and cognitive decline. By weight training, we’re not just maintaining strength—we’re investing in brain health. This challenges outdated beliefs that resistance training is just about aesthetics or performance. It’s a powerful longevity tool, helping regulate blood sugar, reduce inflammation, and build cognitive resilience. If you’re new to strength training, start with bodyweight exercises like push-ups, squats, and lunges. Resistance bands or free weights can be added gradually. Training two to three times per week makes a difference. Compound movements like deadlifts, rows, and presses that engage multiple muscle groups are especially effective. Recovery—including sleep, hydration, and nutrition—is also critical for brain and muscle growth. This research reinforces what I’ve always believed: wellness is holistic. It’s about movement, strength, and resilience. Next time you pick up a weight, think beyond the physical. You’re not just building muscle—you’re building a sharper brain. And that might be the key to a longer, healthier life.

What if resilience, patience, and momentum could be trained just like a muscle? A few years ago, I started running. Not for races. Not for medals. Just to feel stronger. What surprised me most wasn’t what running did for my body. It was what it taught me about resilience in work and all aspects of life. 🚀 Starting is the heaviest lift. Push past that first “I don’t feel like it,” and you’re already halfway to the finish line. 🏃♀️ Sprints came naturally to me, but endurance had to be earned. Learning to hold a steady pace when results were invisible made me far more patient and persistent in everything including at work. ⏳ Endurance feels easier near the end. It’s counterintuitive, I should be more tired, but when the finish line is in sight, momentum kicks in and energy spikes. 🧠 Tough memories = lighter miles. Replaying past challenges turns discomfort into fuel and makes the time fly. When your body is screaming to stop, think about that one time you were stuck in traffic and REALLY had to go to the bathroom, or imagine how much worse the pain would be if you were holding a boat pose. 😴 Recovery is part of progress. Rest days prevent injury; no-meeting blocks and real vacations prevent burnout. 📊 Metrics matter. Pace and heart rate variability on the road, KPIs and dashboards in the office! data keeps us honest and turns "I think" to "I know". 🤝 Find your pack. Drafting behind faster runners or smarter teammates pulls everyone forward (example in the picture below 🥰). 👟 Gear matters, but grit matters more. On Cloud shoes and cutting-edge tech amplify effort, but they never replace it. Running hasn’t just made me fitter; it’s made me a steadier human, teammate, and leader. What habit outside of work shapes how you show up at work? #Leadership #Resilience #Endurance #GrowthMindset #RunningThoughts

Investing in Your "Fitness Retirement": The Next Steps Yesterday, we explored the idea of fitness as a retirement account for your health—an investment in muscle mass, bone density, VO2 max, and balance to safeguard your future independence and vitality. But today, I want to dig deeper. Let’s talk about the mechanics of this investment and how you can actively grow your "fitness portfolio." When we think of financial planning, we consider diversification. A strong portfolio isn’t built on a single asset but on various investments that work together to achieve long-term success. The same is true for fitness. Your body thrives on diverse inputs, and a well-rounded approach will yield the best returns. Diversify: Strength Training: The cornerstone of your "401(k) for independence." Building muscle isn’t just about aesthetics; it’s about resilience. Muscle mass supports metabolism and joints, protects against falls, and fuels daily activities. Aerobic Exercise improves cardiovascular health, boosts VO2 max, and increases energy levels. Whether you’re brisk walking, cycling, swimming, or running, aim for 150 minutes of moderate aerobic activity per week—or break it into smaller chunks if that better fits your lifestyle. Balance Training is insurance against life’s predictable unpredictability. Balance isn’t just for gymnasts. It’s critical for preventing falls and maintaining confidence in movement. Balance training ensures you can rely on your body when the unexpected happens. The Power of Compound Interest Every rep, every walk, every balance drill is a deposit into your fitness account. And here’s the secret: fitness compounds over time. The small actions you take today—a 15-minute stretch, a quick workout, or even a few extra steps—don’t just add up; they multiply. The strength and endurance you build now will compound, making it easier to stay active and resilient as you age. The Cost of Waiting Just as delaying financial investments reduces the time for growth, waiting to prioritize fitness has its costs. The less you invest now, the harder it becomes to recover lost ground later. Declines in strength, balance, and endurance accelerate with age, and the gap between those who invest early and those who don’t widen significantly. Here’s how to start building your fitness retirement today: Take a 10-minute walk during lunch. Perform a set of bodyweight squats or push-ups while watching TV. Practice standing on one leg while brushing your teeth. Stretch for five minutes before bed. Each action is a deposit into your future self’s independence, mobility, and vitality. The beauty of this investment is that you don’t need perfection—you just need consistency. Fitness is a lifelong journey, but it’s also a gift you give to your future self. What small deposit can you make today? Your future self is counting on it.

Over the past several years, I have consumed a massive number of books, articles, podcasts and published research on the topic of personal performance. During this time, I have learned a lot of valuable insights from a lot of experts across many different fields, but one consistent theme stands out: the role of exercise and physical fitness in our ability to consistently sustain a high level of output in our careers and personal endeavors. Physical capacity is the foundation of consistent career and personal performance over a long period of time. I think it's easy to underestimate the transformative power of physical fitness. When things get really busy, physical fitness is often the first thing that falls off. Maintaining peak physical health isn't just about looking good or following the doctor's orders; it's vital for unlocking your full potential whether it's at work, pursuing your passion or excelling in your home, social and personal life. Regular exercise is an investment in your stamina, focus, and overall well-being. Here's why I prioritize maintaining a solid physical fitness base as much as I can: 💡 Boosting stamina: A strong body fuels a strong work ethic. Engaging in regular workouts enhances your endurance, enabling you to tackle tasks with sustained energy throughout the day. Physical fitness builds endurance that translates into everything you do. 💡 Sharper focus: Exercise doesn't just sculpt muscles; it sharpens your mind. Studies show that physical activity stimulates the release of brain chemicals that enhance cognitive functions, like concentration and problem-solving. 💡 Stress resilience: Life can be demanding, and physical fitness equips you with a powerful stress-buffer. Exercise triggers the release of endorphins, your body's natural stress relievers. It also has a curious way of putting stress in context. When you're stretching your run for one more mile or you're striving for one more repetition, the stresses of your personal and professional life suddenly seem small by comparison. 💡 Confidence amplification: Achieving fitness milestones breeds a sense of accomplishment that spills over into your professional life. Confidence gained in the gym translates into confidence in the workplace, on the field or in your social and love life. 💡 Holistic success: Your life journey is holistic – physical well-being is a cornerstone. Success in other areas of your life that comes at the expense of your health feels hollow and self-defeating. Dedicate time to your fitness regimen; it's an investment that pays dividends in every facet of your life. So, lace up those sneakers and commit to a healthier, stronger you. Prioritize doing something active every single day, even if it's simply a walk around the block. Embrace the synergy between physical fitness and personal success – the future you will thank you for it! 💪🏼 #professionaldevelopment #executiveleadership #fitness #wellness #healthandfitness

𝗠𝘆 𝗰𝗼-𝗳𝗼𝘂𝗻𝗱𝗲𝗿 𝗷𝘂𝘀𝘁 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗱 𝗺𝗲 𝘄𝗵𝘆 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗶𝘀𝗻'𝘁 𝗼𝗽𝘁𝗶𝗼𝗻𝗮𝗹 𝗳𝗼𝗿 𝗵𝗶𝗴𝗵 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗲𝗿𝘀. Had lunch with John yesterday. His energy and productivity have been through the roof, so I asked for the secret. "My fitness is back on track." Context: Earlier this year, John set a misogi—complete the ‘Rim to Rim to Rim’ hike in the Grand Canyon (47 miles, 11,000+ feet of elevation change, lots of sunscreen). He absolutely crushed it. But then... nothing. No next challenge. No training goal. Just going through the motions at the gym. 𝗧𝗵𝗲 𝗿𝗲𝘀𝘂𝗹𝘁? → Workouts felt pointless → Energy was flat → Mental clarity took a hit → Work felt harder than it should 𝗧𝗵𝗲𝗻 𝘁𝗵𝗶𝘀 𝘄𝗲𝗲𝗸, 𝘀𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗰𝗹𝗶𝗰𝗸𝗲𝗱. John started training with intention again. He identified a new purpose and committed to showing up consistently. 𝗪𝗵𝗮𝘁 𝗵𝗲 𝗻𝗼𝘁𝗶𝗰𝗲𝗱 𝗶𝗺𝗺𝗲𝗱𝗶𝗮𝘁𝗲𝗹𝘆: ✅ Sharper mental focus during meetings ✅ Easier task switching (huge for ADHD brains) ✅ Less resistance to working early mornings or late nights ✅ The workout itself became meditative—a mental reset 𝗛𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝗰𝗼𝘂𝗻𝘁𝗲𝗿𝗶𝗻𝘁𝘂𝗶𝘁𝗶𝘃𝗲 𝘁𝗿𝘂𝘁𝗵: When you're grinding to build something, it feels like you don't have time to work out. But those 45 minutes of focused movement? They don't steal time from your work. They multiply the quality of every hour. 𝗧𝗵𝗲 𝗿𝗲𝗮𝗹 𝗯𝗿𝗲𝗮𝗸𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝗶𝘀𝗻'𝘁 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹—𝗶𝘁'𝘀 𝗰𝗵𝗲𝗺𝗶𝗰𝗮𝗹. Exercise rewires your brain for better decision-making, stress resilience, and sustained focus. The executives who understand this don't see fitness as a luxury. They see it as foundational infrastructure. 𝗤𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝗲𝘅𝗲𝗰 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀: What's your non-negotiable daily practice that makes everything else easier? 👇 PS—enjoy this pic of John S. after completing the ‘Rim to Rim to Rim’ hike in less than 20 hours 💪

As entrepreneurs and investors, we are often engrossed in our hectic schedules, chasing opportunities, and building the future. Amidst this hustle, it’s crucial to remember that our most valuable asset is our health. I’ve always been a staunch advocate of sports and fitness, no matter where I am. The discipline, resilience, and focus cultivated through physical activity translate seamlessly into the business world. When I am traveling, I make sure to go out for a run or hit the gym. Although sometimes I feel like just relaxing—and I know many of you feel the same while traveling, I still push myself since I know that the benefits of staying active far outweigh the temporary comfort of taking it easy. Scientific research consistently shows that regular exercise has profound impacts on both physical and mental health. Exercise increases cardiovascular efficiency, builds muscle strength, and enhances flexibility. More importantly, it has been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers. Also, from a mental health perspective, physical activity is a powerful tool for managing stress and improving mood. Exercise stimulates the production of endorphins, often referred to as "feel-good" hormones, which can reduce anxiety and depression and which is also important for the kind of work that I do. As Richard Branson wisely said, “Take care of your body. It’s the only place you have to live.” Not only does the above quote hold true, but a healthy body also allows you to: ➡️Increase productivity ➡️Boost creativity ➡️Enhance focus ➡️Reduce stress ➡️Improve resilience Start making fitness a way of life, or else you risk compromising whatever you have done so far. P.S. Follow Ashim Jolly for more such content!

Health and Wellbeing at All Ages: The Transformative Role of Physical Activity (PA) Did you know that physical activity and exercise aren't just for fitness enthusiasts—they’re essential for health and longevity at every stage of life? This infographic highlights the stark contrast between active and inactive lifestyles, demonstrating how exercise impacts well-being, disease risk, and even mortality. 👉 The consequences of a non-exercise lifestyle: Inactivity accelerates aging, leading to a decline in VO₂ peak, muscle strength, power, and functional capacity. This increases the risk of diseases caused by PA deficiency and reduces resilience to stressors like illness or disability. 👉 The power of exercise as therapy: Even starting later in life can reverse declines in strength, endurance, and function. Exercise reduces the risk of falls, fractures, and chronic disease progression. It enhances resilience, cognitive health, and social well-being. 👉 The benefits of an active lifestyle: Exercise is preventive medicine, mitigating diseases caused by inactivity. When combined with a healthy diet, it optimizes physiological function, protects against disease, and enhances quality of life. Key takeaway: Exercise is far more than a fitness tool—it’s a cornerstone of health and longevity. A single choice to move more today can profoundly impact your lifespan and well-being. How can we better integrate physical activity into healthcare and daily life to help more people embrace active living? Let’s discuss! 📚 Read the full study for deeper insights: https://lnkd.in/g-Pd__w9