When small business owners think work-life balance, they don’t necessarily see things the same way that your typical 9-5 worker would.

Long hours and high stress are normal. Running a small business is famously about sacrifice. The hard work you put in now will pay off in the future.

But the thing is, working too hard has the opposite effect. Instead of investing in the future, you might actually be borrowing from it, at least as far as your health is concerned. If you don’t look after yourself, you’re risking both your own well-being and the well-being of your business.

Here’s how to look after yourself – while looking after your bottom line.

Prioritizing your business shouldn’t mean sacrificing your health.

Working hard is a point of pride for many small business owners. They love working on something they’re passionate about, and they love being an indispensable part of it. But being indispensable means just that – your business needs you. Putting your health in jeopardy means putting your business in jeopardy.

What are some of the ways that small business owners are undermining their health?

Long, sedentary days in front of the computer are an obvious one. Prolonged sitting is a risk factor associated with early death, while staring at a screen can result in computer vision syndrome.

Perhaps you’re short on time, so you skip lunch or order takeout – and load up on caffeinated energy drinks to help you burn the midnight oil. And with those endless deadlines and constant phone notifications, your morning run or afternoon gym session have become a thing of the past.

Sleep has become a luxury, and even those quiet moments of downtime reading before bed have been foregone in favor of keeping up with your emails.

Together, these all spell bad news for your waistline, circadian rhythms and emotional well-being, resulting in health problems that affect your ability to run your business.

It’s time to make your move (and your lunch).

Computers and desk work are an inescapable part of modern working environments. But you can minimize the associated risks.

Get up and moving every 30 minutes to undo the damage of sitting all day. Set a timer if you have to, or make it a policy to walk around while you’re taking client calls. There are great options for variable desks, allowing you to alternate between sitting and standing, while still being productive.

Eye strain can also be reduced by dimming your monitor, fixing your computer set-up and following the 20-20-20 rule. That means looking at something 20 feet away for 20 seconds every 20 minutes.

Implementing a rule about not eating lunch at your desk is another way to give your body – and mind – a break. It may seem difficult to fit a lunch break into your schedule at first, but taking a few minutes out is actually better for your productivity and will probably result in you making better food choices.

Aim to bring a packed lunch where possible, but if not, opt for healthy choices. While you’re reconsidering your lunch menu, take a look at your office snack policy, too. That weekly donut platter could probably be swapped out for fruit, and soft drinks for water.

Rethinking your exercise routine is next on your agenda. Hitting the gym after work or on your lunch break isn’t possible for everyone. But taking the stairs or parking a few blocks away from the office can help get you on track to meet your 10,000 daily steps. Switching to a Swiss Ball or standing desk and trying your hand at some deskercise can also help get the blood pumping.

Finally, give yourself permission to sleep. More than one-third of Americans sleep less than the recommended 7-8 hours a night, and the consequences can’t be atoned for with another cup of coffee.

Lack of sleep can cause inattention, poor performance, relationship issues, emotional disturbances and overall poor physical health. Give your sleep the attention it deserves, and keep close tabs on your “sleep debt”, especially if you work nights or regularly travel for work.

Good health goes beyond the physical.

For small business owners, work is rated as more stressful than raising kids. Burnout, financial concerns, professional isolation, staff issues and the challenges of growing a business mean that work is always on your mind. That stress can put your health at risk. It can exacerbate existing issues and even cause new ones.

Mental health isn’t something that’s easy to visualize and quantify, which is why it’s so easy to let it slip. But neglect it long enough, and you’ll start seeing your quality of work, relationships and motivation decline.

Being aware of your stressors and taking steps to manage them can stop you from boiling over during the day – and sleep better at night. Rethinking your schedule, not sweating the small things and taking some time to yourself can help manage stress.

Try delegating tasks, setting clear goals and focusing on one thing at a time. Checking your email only once or twice a day and switching off social media notifications can also help you stay on track and save you from that “drowning” feeling. Joining support groups and having a regular “check in” regarding your emotional well-being can help as well. And perhaps the biggest thing as a small business owner: know that it’s okay to say no.

Looking after yourself is good business.

Small business owners often put work first – overlooking their own physical and emotional well-being as a result. While you may be able to get away with this in the short-term, the health consequences will start to affect your ability to perform at work.

To take care of your business you need to take care of yourself first.

It’s time to prioritize your most critical business element: you.