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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 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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