Work-life integration is key

I HAVE always been an active person and enjoy a variety of sports, from running to yoga and soccer. When the pandemic threw a spanner in the works for group sports, I searched for alternatives and discovered Thai boxing.

What started as something for me to keep fit and active became much more than that. Thai boxing is not just about physical well-being, but also mental grit and strength. The techniques used and the anticipation of each move from your opponent all require a combination of physical and mental resilience.

I thoroughly enjoy this new sport because I am learning more about what this exercise can do for me and my overall well-being.

Soon enough, fitness became part of my daily routine - up from just twice or 3 times a week pre-pandemic, to daily or even twice a day now.

True to my Argentinian roots, I am a meat lover and previously could not have imagined going a day without meat. But over the last year, I have become mostly vegetarian, only consuming steak once a week. My focus on fitness, coupled with this new diet, have shaped my new-found multi-disciplinary approach to wellness.

This shift was partially inspired by the documentary The Game Changers, and because I also see the benefits of my new lifestyle. Not only am I high in energy and more focused during the day, I also bounce back from injuries much faster. And just 6 months into this diet, my low-density lipoprotein (LDL) levels - or "bad cholesterol" - has dropped significantly.

Maintaining work-life integration

Health and wellness are not just personal passions of mine, they are also at the heart of Johnson & Johnson's workplace philosophy. We believe in creating an environment where employees are enabled to be successful at work and at home. It is only with good health, can one perform well in both environments.

As we now return to the workplace, coupled with how the pandemic has shifted the way we work, it is no longer about just achieving a work-life balance. It is about how you aim to lead your life, fitting different pieces of the puzzles together and being at your best, at work and at home.

As leaders, it is important that we serve as role models to our employees and remind them that health is always a priority.

I take advantage of every interaction with my team to remind them about the importance of work-life integration, and even share pictures of my sunset run view to encourage some exchange of inspiring content.

I have pushed back on evening meetings to accommodate exercise and I strongly encourage my team members to do the same. Sure, there are some days when sacrifices need to be made to meet a deadline, but these should be the exception, not a habit.

Start simple

My advice to anyone who has yet to start a fitness journey is "start simple". Listen to your body and determine the best pace, then make a routine out of it. It does not have to be a marathon, or a 1-hour sweat session. It can just be a walk that gets you out of your seat and keeps your body active.

I also tell my friends and colleagues this: Nobody will do for you what you cannot do for yourself. Once you find purpose and joy in your own fitness journey, there is no going back.

Guillermo Frydman, 53, is managing director, Johnson & Johnson Singapore.