It might seem overwhelming to stay active and healthy when you are busy with other aspects of your life. Finding time for oneself amidst a tight schedule may not always be simple. If your job requires you to sit in front of a computer all day, it is just too easy to forget to keep your balance. Your lunchtime becomes working hours that you either order in or skip lunch. If you want to take care of yourself but are finding it difficult to do so due to your fast-paced lifestyle, actually staying fit and healthy is not as difficult as you may think. In conjunction with World Health Day, here is how to stay physically healthy even when you are busy.
Commit to Drinking Water Regularly
Everyone seems to have no problem with drinking water, but committing to drinking enough water every day is a latent issue many people actually have. Stay hydrated is one of the most important aspects of good health, because dehydration may cause kidney problems, tissue damage, and a variety of other problems throughout your body. Drinking at least 2 liters of water every day is essential for keeping your body hydrated and healthy. You can do so by making it a habit of drinking a glass of water every hour. Still, if you are one of those who overlook everything once you are “in the zone,” it might be very easy to let this routine slip. In this case, set reminders on your work phone or laptop until this habit becomes natural. You can also download apps that track how much water you have drunk in a day.
Have Enough Sleeping Time
When you have so much to do, yet so little time to finish during your working hours, overtime seems to be your way out and this means sacrificing a few hours of your sleeping time. But the question is, is it worth it? The fact is, poor sleeping habits should not be normalized. Sleep enables the body to rejuvenate and cope with stress. If you are very busy that you only spend less than 5 hours of sleep, your health will slowly deteriorate, which makes you one step closer to being sick. If you are sick, you surely need to take days off and cannot get your busy job done altogether, right? Normally, adults should get 7-8 hours of sleep every night to stay healthy. Even if you work 9 to 5, you can still get at least 7 hours of sleep as long as you sleep before midnight. To better understand why quality sleep is mandatory if you want to stay productive, read here.
Do a Meal Preparation
Preparing your meals ahead of time is a key part of staying physically healthy. Making your meals ahead of time is a simple approach to guarantee you have nutritious and clean meals no matter how busy you are. Set up a few hours each week to prepare two to three meals that can be paired with rice, pasta, potatoes, and vegetables. Even when you can only get home after 6 PM, you can still do this before you sleep, as it typically takes less than one hour for meal prep. This provides you with a choice of meals based on the same main dish that can easily be frozen or refrigerated for later use. At most offices, lunchtime is a terrific social opportunity, but there is always the temptation to order a fast take-out meal. If you have ready-made food in a nice lunchbox, you will be less inclined to eat the ‘wrong’ foods.
Sneak in Exercise in Your Routine
One of the most difficult activities to stay physically healthy is making time for a workout. It is easy to nurture better habits in sleeping, drinking water, and eating, but what about exercising? Many people neglect the importance of exercise since they may feel “just fine” without actual exercise. Unfortunately, living a rather sedentary lifestyle with no exact schedule to exercise can be bad for your health in the long run. The more time you spend sitting, the tighter your hip flexors and low back become. Blood does not flow as freely through tight, restricted muscles. Your muscles and body are designed to move; a sedentary lifestyle, or excessive sitting and inactivity, can result in osteoporosis.
The key to incorporating exercise into your busy schedule is to make time, not find time. You will always be too busy to work out if you do not allocate a specific time to do it. Start simple by dedicating one to two hours a week to a gym session or a Zumba class after office hour. If you are an early riser, you can also do this before going to work. After a month of getting used to this ‘new’ habit, double the time to twice a week. Although it will feel very exhausting at first, your body will feel so much lighter and fitter after a few months of doing this routine.
It indeed requires effort and determination to stay physically healthy when you have so many things to finish at work. Yet, your busy schedule should not be an excuse to ‘live and let live’ by neglecting some important healthy habits like sleeping, eating right, drinking water, and exercising. Good health starts from your mindset; if you love and respect yourself, you will take care of your health to thank your body. Let’s get fit and Happy World Health Day!
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