No matter how much you may want to make healthy choices, it can feel like there simply isn’t time. When running out the door, it’s easier to grab a pre-packaged granola bar than whip up a veggie scramble. And when faced with the decision to work an extra hour or head to yoga, it can be tough to convince yourself to get up and break that productivity stride.
But what if we told you it’s possible to be both the busiest and the healthiest version of yourself? It’s always easier said than done, but the impact a few changes can have on your mind and body is worth it.
In this post, we will share with you the busy person’s guide for staying fit & healthy.
1. Track How Your Time Is Spent
Sometimes we are so “busy” that we don’t realize that there’s a lot of “waste” throughout the day. Time is for many of us the biggest and most precious asset that we have. Is your time well spent? Try to create a snapshot of your daily life by breaking down your day into 30-60 minutes segments for one or two days.
This will allow you to identify time sinks of perhaps urgent but low priority work that is either unnecessary, could be scheduled at another time or might be better off in someone else’s hands. Especially frequent interruptions such as ad-hoc answering of emails can quickly turn your day unproductive. Think of time as your primary currency and spend it wisely.
2. Try Interval Training
Busy schedules often mean working out gets left to the wayside. But you don’t need more than 20 minutes to get a great workout. In fact, short bursts of high-intensity exercises can actually be more efficient. So instead of promising to hit the gym tomorrow, hop on the treadmill, do some sprints, and enjoy the post-workout energy boost. Regular exercise even helps you sleep better.
3. Head to Bed Earlier
It’s almost common knowledge these days that getting at least 7-8 hours of sleep every day will make you more productive and energetic throughout the day.
A study in the SLEEP journal has confirmed that sleep deprivation leads to an increase of the stress level hormone Cortisol and a decrease in production of glycogen and carbohydrates that are stored for energy needed for physical activity. In short, having not enough sleep increases the likelihood of fatigue, lack of focus and energy.
4. Prepare On The Weekend For Weeknight Meals.
Sure, salads are simple enough to put together. Chop veggies, sauté some protein, toss with some dressing, and viola! But in reality, all that chopping, cooking, and mixing can take serious time. Spare yourself the salad agony by loading up on veggies, chopping them all and storing in the fridge, pre-cooking protein and grains, and making a large portion of dressing to use all week. Assembling will take five minutes tops.
5. Reduce Stress
Stress can have an insanely negative impact on health—and addressing it is something many people neglect. Instead of turning to unhealthy outlets, master super-quick stress reducers like breathing and sipping on green tea. Other easy wins: smelling lavender, doing a few quick stretches, or taking a stroll around the block.
6. Drink More Water
You have probably heard this one before. But drinking water is not only essential for you skin, digestive system, and circulatory system, but it also makes you feel fuller if you consume a glass of water before every meal. If you feel fatigued during the day, it may often be because your body isn’t hydrated enough.
7. Turn Off Tech
With all that online buzz, it’s hard to turn off—even more so thanks to pop-up notifications on phones and computers. At work, put your phone on a desk or turn off pop-up notifications to help you stay focused. At home, turn off tech entirely. Instagram will still be there tomorrow.
The 24-hour day seems a short time for busy people. But no matter how busy a person is, he or she still needs to stay healthy and fit. In this post, I shared with you the busy person’s guide for staying fit & healthy.
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