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Are you a very busy person? Do you desperately need some health advice? Have you become painfully aware of your sedentary lifestyle, unnatural sleep cycle, and obsession with junk food?
More importantly, do you want to change these habits and make yourself feel better?
Well, you’ve come to the right place! You need to learn to pay attention to your health and make informed choices. In fact, your unhealthy lifestyle is probably affecting your work in more ways than you realize.
And news flash – you don’t have to turn into a fitness freak overnight to be healthy. It’s a lot easier than you realize, as long as you stay determined.
How, you ask? Well, keep on reading to find out!
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1. The Earlier You Wake Up, the Better
We’ve all heard the saying “early to bed and early to rise, makes a man healthy, wealthy, and wise” when we were kids. But as adults, very few of us take this advice seriously.
Having a busy schedule often entails late nights and rushed mornings. But this is in no way a healthy lifestyle. The panic of the morning often has an impact on our work, leaving us feeling unaccomplished right at the beginning of the day.
Try to start off your mornings early, in a calm and collected manner. Squeeze in some exercise, meditation, or yoga as soon as you wake up. And always make sure to have a good breakfast before you leave.
Waking up early is truly a game-changer. It will make you a lot more efficient and give you some extra time for yourself. You can then start the day with your thoughts and plans organized.
2. Hydration is Key
Staying hydrated really is the key to good health. You know all those times you feel peckish and end up eating a whole bag of chips or those midday headaches you get at work? Yeah, you’re probably just thirsty.
Drinking water is the best thing you can do for yourself. It will keep you refreshed and energized and do wonders for your digestion, skin, and even your mood. So, the next time you feel your mouth getting dry, ditch the coke and drink some water instead.
Make sure to always carry a refillable bottle everywhere you go. And yes, actually measure how much water you’re drinking. Ideally, you should be finishing 2L of water every day.
An easy way to achieve this is by drinking 2 glasses, 30 minutes before every meal. According to a 2015 article published in the Obesity Journal, this is actually a super helpful weight-loss trick.
3. Schedule In Some Exercise
If you really want to be healthy, you’ll have to exercise. There’s just no way around it. So, it’s best to set aside at least 30 minutes every day, dedicated to some sort of physical activity.
This could be in the early mornings, at night, or even during your lunch break. If your office has a gym, stop dawdling about and actually join it. A gym has lots of cool equipment and trainers that make working out a lot more fun. In fact, seeing all the other fit people around will motivate you as well.
If the gym isn’t feasible, you could also get a personal trainer. This way, you can have flexible times and still be held accountable for not exercising. And if all else fails, why not consider joining a sport? Swimming, running, and bicycling are great forms of exercise that are also really good for mental health.
4. Make Workouts Fun
Exercise is like killing two birds with one stone. You’ll not only be physically fit, but it will keep your mental health in check too.
Sometimes you might be really short on time and unwillingly have to sacrifice a much-needed movie night for exercise. Well, you really don’t have to go to this extent.
Don’t skip out on your “me time” to stay in shape. Perhaps you could just combine the two and watch a movie while you’re on the treadmill. And if you want to be more productive, you can even listen to the news.
Blast some upbeat music during your workouts to keep yourself motivated. You could even try listening to audiobooks or podcasts while doing your daily run. This will make the time go faster and make your workouts much more enjoyable.
5. Track Your Fitness Regularly
When you’ve got so many things to do, your priorities are bound to get a little blurry. Who has the time to exercise or meal prep when there are 10 deadlines around the corner?
Well, the truth is, if you want this healthy lifestyle to stick, you’ll need some form of accountability. And the best way to keep yourself in check is by tracking your fitness.
Nowadays, you can get watches or bracelets that measure vital fitness parameters like the heartbeat, daily steps, and even your sleep quality. But how do these fitness wearables work?
Well, it’s all very high-tech stuff. These fitness wearables basically take information from your wrist movements, pulse, temperature, etc. and display them, usually on an app.
Pretty cool, right? You can also just track your water and caloric intake, simply using your phone. Science has truly come far, and it has made healthy living a lot easier.
6. Eat as Healthy as Possible
When your schedule is packed, it’s only normal to look for quick food options that give you an energy boost. I mean, who doesn’t want some fried chicken and sugary goodness to keep them going for the day?
But although these food choices sound tempting, do your body a favor and avoid processed and junk foods.
A good way to maintain a healthy diet is meal prepping. You can pick some easy recipes and make them in bulk for the rest of the week.
The best part is, one weekend of hard work will lead to 5 whole days of healthy eating. Meal prepping will also save you a lot of time, which busy people will definitely appreciate.
And don’t forget the snacks either. Always carry some nuts or protein bars with you. If you’re craving sugar, ditch the ice cream and opt for a healthy smoothie or fruits instead.
7. Get Some Quality Zs
Busy people tend to have overactive minds that don’t really shut down, even at night. But if you’ve got a lot of work to do, the last thing you want is to be a sleep-deprived zombie. So, try to ensure that you get enough sleep.
Now, I know this is difficult to do. But you can make it easier on yourself by creating a nighttime routine, and following it religiously. Go to sleep early every day at the same time. Remember, you need to factor in 8 hours of sleep.
The first few days will be a struggle, but once you fall into the routine, you’ll certainly notice the benefits. Hot showers, relaxing music, and a good book are a few ways to wind down before bed. Don’t eat heavy dinners, and of course, keep your phone and laptop away at least an hour before you intend to sleep.
8. Use Unlikely Exercising Opportunities
Whoever said exercise only came from slaving away at the gym? If there’s no space for scheduled exercise, you can still tweak your routine and squeeze in some physical activity throughout the day.
If you look close enough, you’ll find a lot of hidden opportunities to get that body moving. Say you’re going somewhere and it’s not too far away. Before calling an Uber or taking your car, consider if you can actually walk there. Even better, get a bicycle and use that for transport!
Park your car really far away from your work, so you can walk to the building. If you’re not late, skip the elevator and use the stairs instead.
Also, try doing simple chores like folding the laundry or cutting onions while standing up. And while you’re working on your laptop, make sure to get up and walk around every 30 minutes.
Schedules, work, and events will keep coming into your life. But once your health deteriorates, it can be very difficult to get back on track.
A healthy lifestyle may seem like added stress to your routine right now. If you can get into the flow though, it’s the best decision you’ll ever make.
Start off with baby steps and incorporate some of the mentioned tips into your routine. You’ll be pleasantly surprised at how drastically your life will change by tweaking a few simple habits.
It will not only improve your physical and mental health but also help you concentrate and do a better job. So put in that extra effort and try to squeeze in some time for health, no matter how busy you get.
Remember, health comes before everything else. And without a healthy body or mind, conquering your dreams will just end up being an impossible task!
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