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10 Ways to Stay Fit and Healthy Even When You’re Busy

10 Ways to Stay Fit and Healthy Even When You’re Busy

Today’s world just seems to get busier and busier. Most of the time it probably feels like you’re just jumping from the treadmill of work onto, well, a real treadmill! How are you ever supposed to keep up a healthy lifestyle without running yourself into the ground.

Well, I have good news! Getting healthy and fit doesn’t have to be a big project. Most of the changes you should make can be super small, everyday things. Try my tips below to get started!

1. Eat Healthy

These days there seem to be new health food trends every day, from kale shakes to acai berry supplements, but it’s really the basics that are the most important. First, just focus on getting the right amount of fruit, vegetables, and proteins on a daily basis.

A great way to do this is by preparing meals in advance for the week. That way, you’re not adding cooking a fancy, healthy meal to your to do list every day on top of a full day of work!

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2. Get Your Nutrients

Even if you think you’re eating pretty healthily, sometimes you might be missing out on important nutrients without even realizing it. Things like zinc, iron and other vitamins that are really important for your energy levels. To make sure you’re getting enough, try taking a multivitamin. They’re pretty cheap and you can even get them as gummies if, like me, you don’t like pills.

3. Hydrate

Did you ever learn in school about how we’re all 90% water? Well, that probably explains why it is so important for you to drink you 8 glasses (or more!) of water a day. If you’re busy and might not remember to walk to the water cooler every hour, just fill up a water bottle to keep at your desk. It’s convenient, good for the environment and it might keep you from reaching for that unhealthy soda, too!

4. Exercise Regularly

You may feel like your schedule is too jam-packed for you to fit in a regular exercise routine, but you’d be surprised how easy it can be! Even adding as little as 15 or 20 minutes of moderate exercise to your daily activities can boost your energy levels and lower your risk of a number of health conditions.

There are even exercises you can do at your desk or at home while you watch TV! This way you can feel good about yourself and get that great endorphin rush without having to spend a grueling hour at the gym watching other people sweat.

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5. Sleep Well

Sleep is hugely important to your overall health. According to a recent survey 50 to 70 million Americans suffer from a sleep disorder. Even if you are super busy, it is worth making room for a full night’s rest. But getting the right number of hours alone won’t do it, you also need to be getting quality sleep. This means sleeping through the night, not tossing, turning and getting up ten times during the night to jot down notes on your to-do list for tomorrow!

If you have trouble falling asleep, consider a white noise machine, an eye mask, or upgrading your mattress to make sure you are as comfortable as possible. Just think, you could be waking up in the morning and actually feeling rested! With that kind of good start to the day, tackling a crazy schedule becomes way less stressful.

6. Prioritize

You’d better suck it up and admit it right now—you aren’t Superman. That’s right, you can’t do everything. So take a good hard look at all of the work you’re putting on that never-ending to-do list of yours and figure out what is really important.

Do you really need to repaint your dresser this weekend? I doubt it. Put it at the bottom of the list! What about fixing the layout for that presentation you have on Monday. Can your assistant do it? Great—delegate! By cutting your to-do list down to the essentials, you can make more room for healthy behaviors (you know, like breathing!).

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7. Limit Energy Supplements

While it’s easy to rely on energy drinks or coffee on top of coffee to get you through a busy day, that habit is a real problem for your health. Energy drinks or excess caffeine may make you feel ready to conquer the world for an hour or so after you’ve taken them, but you’re sure to slump later in the day and feel even worse than you would have otherwise.

Thankfully, healthy habits should restore your energy so you don’t have to rely on extras like energy drinks anymore.

8. De-stress

For some people that’s yoga, for others it’s curling up with a good book. Me, I like to go to the park with my dog. Whatever it is that helps you de-stress, build time for it into your schedule. It may seem like a waste at first, but by giving yourself time to relax you are actually lowering your stress levels, which makes your body healthier and your mind less frazzled. Trust me, you’ll get way more done this way than just by powering through your stressful day with no break in sight!

9. Maintain Your Support Network

Friends and family aren’t just for fun and games—they are really important for your mental, emotional, and even your physical health! People with strong support networks are better at overcoming setbacks and problems in their lives.

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It makes sense, because having someone to talk to when life is tough just makes everything seem so much more doable. So don’t feel like grabbing coffee with a friend or taking a long weekend to go back home to visit your folks is being unproductive. Actually, taking little actions like those regularly makes sure your support network is strong and will be ready for you if times do get tough. That’s right, you have to go grab some drinks with your friends—for your health!

10. Take A Step Back

Is this really life and death? Are you in the middle of saving the planet or being elected Supreme Ruler of the Universe? If not, get some perspective. More likely than not, in the grand scheme of things, your to-do list isn’t really that important. What is important for your life in the long haul? Your health! You’ve only got the one body, so think about that whenever you start to lose track of your health and fitness goals.

Remember, when it comes to health and fitness, take it one day at a time. You won’t become the queen of healthy cooking or an ace marathon runner right off the bat. That’s ok. Every time you make a healthy choice, give yourself a pat on the back. You’re moving in the right direction, and that’s progress worth celebrating!

Featured photo credit: pixabay.com via pixabay.com

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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