To Your Health

ong hours, especially from January to April, take their toll on CPAs. Busy season leaves so little time for exercise or regular, balanced meals that what we eat when we get a break may make us more lethargic than energetic. On top of that, the nonstop deadline pressure triggers stress, affecting everyone in the firm—rom partners to staff—mentally, emotionally and physically. Such stress can lead to biochemical imbalances that weaken our immune systems, make us more prone to illness and confer a hidden—and high—cost of working in our profession. In the office environment, it contributes to diminished employee performance, low morale, conflicts, absenteeism and high turnover. Staying fit throughout busy season is attainable for everyone, however. Here are some helpful strategies I learned during my six years in the trenches at KPMG LLP.

FUEL FOR THOUGHT
Some things CPAs can do to mitigate stress are easier than you might think. For example, eating the right foods (particularly those high in protein) strengthens your immune system, lowers blood pressure and stabilizes your energy levels. To develop good nutritional habits that support stamina and concentration, try to

Stop eating before you feel stuffed. Learn to recognize when you’re no longer truly hungry. The stomach is about the size of a large baked potato, so a body has met its needs long before a stretched feeling in the stomach signals stop. If you get sleepy after meals, you’re overeating. If you’re eating the right amount, you’ll be hungry about every three to four hours.

Eat slowly. It is much easier to identify when you’ve had enough if you don’t bolt your food down. (A friend’s long-lived aunt used to chew each bite 30 times.)

Don’t use food to relieve discomfort. Many people indulge in nervous noshing when they’re tired, stressed, angry or bored. Regular meals make it easier to control this habit. If you need relief from the rigors of concentrating, take a few deep breaths or get up and stretch (see “ Deep Breathing ” and “ Stretching Tips for the Office ”).

Keep portable, healthful snacks handy. Small portions of vegetables with dip, fruit, nuts and raisins or cheese and crackers will assuage hunger and keep you going. Store snacks far enough away that you have to stand up and move to obtain them, which helps you not overdo it, too.

If a gym hasn’t been part of your lifestyle or you can’t get to one, do just 10 minutes of exercise at home before your morning shower and another 10 minutes after work. Choose something simple and accessible such as a brisk walk, a bike ride or boxing/dance moves to upbeat music. Regular activity makes it easier to get back to a workout routine when your deadlines are over (see “ Avoid the All-or-Nothing Trap ”). Don’t try a “weekend warrior” approach, which will only exhaust you and may lead to injuries.

Work out anywhere and everywhere. At work, use short breaks for light exercise (see “Stretching Tips for the Office”). Push-ups, sit-ups, jumping jacks, squats, lunges, calf raises and back and abdominal stretches are good for you and don’t require equipment. Take the stairs instead of the elevator, walk to a client’s office in lieu of a cab ride or walk twice around your building. Use your body weight for resistance strengthening; simple toe touches limber you, strengthen back muscles and increase circulation, for example.

Use feedback to increase motivation. If getting yourself going is a challenge, it helps to set goals and record your progress in a diary or a day planner. Note which exercises you did, their duration, frequency and, for strength training, the amount of weight used. Documenting your activities makes you more aware. Feedback devices such as a heart rate monitor will ensure you get the most from your exercise and do no harm to yourself. An accelerometer will measure how many calories you burn so you can change your activity level to meet specific goals. Such data increase motivation, and once you get a taste of success, good habits tend to follow.

Support is the best reinforcement. Exercising with a friend or mate is ideal for getting and staying motivated, but such help isn’t always available. In the office, a program with a coworker can offer support, or a personal trainer can substitute. Some coaches will work with clients by e-mail or phone (see “ Get Fit Over the Phone? ”). Virginia Polytechnic and Stanford University studies found that people who received weekly phone reinforcement were more likely to stick to their program than people who didn’t. The important thing is to find the support that fits your schedule, health needs and personality.

Jennifer Waltzer, CPA and marketing director for Brakensiek Leavitt Pleger, Santa Monica, is in the happy position of getting support for health habits from her firm. She says: “Our firm’s partners make exercise a priority. During busy season, having a routine in place made it easier to modify weekly goals as needed.” Here are her tips:

Avoid junk-food machines.

Get out of the office for 10 minutes and get some fresh air.

Use a heart rate monitor to work out at the right intensities.

Set activity goals.

In our hectic lives, the hinges that squeak the loudest get our attention and other commitments fall by the wayside. Whatever your particular challenges, keep your eye on the prize: getting through tax season with better health, increased energy and reduced stress. Make a commitment, which someone I know defined as “the ability to carry through on a worthy decision once the emotion of making the decision has passed.” Healthy habits aren’t something to pick up when your schedule allows. They should be practiced every day and fit into your life with practicality, fun and—yes—self-discipline.