Useful tips to stay healthy for busy people
1. Keep a track of time by making a list
Planning proves to be the game-changer. Every Sunday, write down your schedule for the week ahead to figure out the best time to workout. This may include the time of waking up, working hours, returning home, and lunch breaks for example. It helps to make time for fitness and healthy eating. Even if you are unable to stick to the plan early on, keep at it without discouragement. Take advantage of free time as it comes.
2. Get rid of bad habits
Let go of the habits of drinking alcohol, high sugar consumption, and smoking. Sugar consumption may lead to obesity and diabetes. Try switching to dried fruits, natural sweeteners, and dark chocolates. Limit alcohol consumption and reduce smoking until you can quit.
3. You can exercise in different ways
When there is not enough time to exercise, try moving the body while at work. If you have a sedentary job, you can move your legs counterclockwise and clockwise when sitting at the chair. You can use the staircase and not the usual elevator to promote blood circulation.
Viewing the computer screen for long hours dehydrates the eyes, causing redness and irritation. Frequent blinking of the eyes while staring at objects farther from the desktop is a way to prevent this. Also, there are several at-the-chair or desk exercises you can do to stay fit as you fulfill your work commitments.
4. Set goals that you can achieve
When planning for the week, plan your workouts on days when you have more free time. You’re more likely to achieve your exercise goal this way as opposed to trying to work out on a busier day. Being honest with yourself is necessary because after a busy day at work when you still need to come home and cook, working out may not be possible.
Note the days when the chance of fitting in a 20-minute exercise is higher. Taking rest days is okay but the goal should be to be true to the plan and never miss workouts.
5. Prep your Meals
A major tool to maintain healthy nutrition is cooking meals ahead of time. With your time dedicated elsewhere, cooking special meals daily is not possible. You can reheat your meals for 2-3 days after cooking. This means that you’d only need to cook two to three times a week if you prep meals. Find easy and delicious recipes to cook healthy and regular meals.
6. Eat Frequently
There may not always be time to take lunch at work but you should not starve for long periods. If you do, there is a chance of overeating, consuming calories more than you would burn through exercise. Small portable meals and protein bars can keep the hunger at bay and prevent low blood sugar levels so you make healthy choices and eat reasonable portions.
Eating frequently on the go is easier when you pack snacks. While it is all right to enjoy not-so-healthy food once in a while, you do not want to make this a habit. On the days that you are not that active, eat less and eat more on the training days especially after workouts. Your body learns to use this extra food for building muscles and does not store it as fat.
7. Live stress-free
According to experts, you live longer when you are stress-free but sadly for many people stress has become a common and significant problem. This makes them choose an unhealthy lifestyle. The best way to de-stress is working out, doing exercises regularly, meditation, and yoga. Consider any alternatives that you believe will positively affect your body externally and internally.
8. Get health check-ups regularly
Regular health check-up prevents the occurrence of diseases and helps you to identify health issues early. This gives you a chance to reexamine your lifestyle to find the scope of improvements in physical activities and diet. People with busy schedules should go for checkups at least annually to monitor their health conditions. Proper nourishment makes your body more active and it increases your performance at home or workplace.
9. Be around like-minded people
Optimistic people embracing a healthy lifestyle just like you are the best companions when you wish to stick to your fitness goals. It becomes easier for you to live healthy when the people you are with share the same ideals. They won’t persuade you to cheat on your diet or give up your workout routines. This way you stick to your fitness plan and stay active. Choosing friends wisely is necessary.
10. Choose intensity over duration
With a fitness goal in place, the number of hours you exercise weekly is not as important as the intensity of the workout. Working out for one hour and going through the motions without breaking a sweat will not give you any results. Instead, fit in 15-minute sessions with heavy sweating and push your limits to feel your lungs and muscles burning.
Find a technique that gives you the desired result in the end. Simply achieving your goals is not enough; you have to sustain the results as well, for long-term benefits. Pushing the limits of your body helps to burn extra calories both during and after workouts. There is a revving up of the metabolism for the next twenty-four hours after such strenuous exercise sessions. This helps you to burn the maximum calories.