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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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