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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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