Regular exercise can bring real benefits - but for a busy publican the hardest thing may be finding the spare time for it in the first place, says Dr Paula Franklin.
Dr Paula Franklin is the assistant medical director at BUPA.
You're probably aware that exercise is one of the best ways of keeping the doctor away. It reduces the chances of many illnesses, such as a heart attack or stroke, helps you relax, and look and feel younger.
All you need do is 30 minutes' exercise five times a week for the benefits to show, say the experts. Sounds simple, but as a publican, your greatest achievement could well be finding the spare time in the first place.
And if you're on your feet for long stretches, exercise is the last thing you'll feel like as you wave the last customers out at closing time. But it can slot into your routine, especially if you do the 30 minutes in short bursts of, say, 10 minutes at a time.
So sit back and take a look at your day.
First, are you doing things you could delegate? Your staff might appreciate being trusted with extra tasks like checking stock levels or opening the bar.
Set aside a certain time of the day for doing the books, checking the cellar, or for correspondence. Shut yourself away and make it clear you don't want to be interrupted - you'll make far more progress than doing bits here and there.
Keep a diary in the bar to help plan your time. Only see sales reps if they book, and keep to appointments - be ruthless.
Many of us have a time of day when we feel most alert. Do your most demanding tasks then and they'll take less time.
How about paying the pub cleaner to do the private accommodation as well? Or getting someone to help do the laundry or ironing?
Routine
It's difficult when you're in charge, but try and keep to your working hours and take regular breaks. Otherwise, you'll just tire yourself out. Your staff will normally fit in and cope better if you make exercise part of a regular routine. Make sure you get your sleep at the end of the day too.
All these steps should earn vital spare minutes in your schedule. Now go back to your diary and work out when it would suit you best to exercise.
After the bar shuts at night is probably not a good time and exercising close to bedtime can result in a disturbed night's sleep. If you think you're better doing the books first thing in the morning, why not exercise mid-afternoon, before evening trade hots up?
The type of exercise is up to you. It can include vacuuming and dusting while stretching, or spring cleaning. Anything that sets your heart pumping harder reaps benefits.
If you prefer privacy, consider following an exercise video, skipping, or using an exercise bike - even a home gym session.
Combining exercise with getting some fresh air is a good idea. Three brisk ten-minute walks with the dog will fulfil your daily quota. Jogging to the shops and back could be 20 minutes of exercise. Weeding the garden also counts.
If you respond to goals, set yourself some realistic ones. You could organise a pub fun run, and make raising money for charity an incentive.
Other options are swimming, cycling, golf (as long as you walk briskly between holes), exercise classes, hiking - the list is endless.
The golden rule is to choose a form of exercise you enjoy. If it's a chore, you won't keep it up, which defeats the object. Good luck!