1-The list
A great way to focus your time on the things you value, such as staying healthy and fit, is to create a list of everything you’d like to do in your free time, such as watching your favorite TV series or running. Once you’ve got your list, number each activity in terms of how much of a priority it is for you, starting at number one and working your way down. At the end of this task, you’ll have a list of the activities you value. Try to always fit in at least one of your top three priorities per day, even if it’s just for 15 minutes.
2-Less can be more
You do not always have to exercise for an hour to reap the benefits and as soon as you understand this you will be able to exercise more regularly, even when you have a jam-packed day. For example, you can do four minutes of kettlebell exercises, four minutes of abs work, and two minutes of squats and lunges.
3-optimum food
When you’re busy your diet can suffer and vending machines, pizzas, and takeaways can become too much of a regular occurrence. To make sure you’re getting the right nutrition make sure you always have a good stock of foods that deliver the maximum health benefits to hand. For example, tomatoes (good for your heart), spinach (good for your brain), blueberries (good for your cholesterol), salmon (good for weight loss), and pumpkin seeds (good for your memory) are hugely nutritious and will keep you full.
4- pick a healthy hotel
A study published in the Journal of Occupational and Environmental Medicine found that people who travel away for work more than 20 times per month were 1.92 times more likely to be obese and 2.61 times more likely to feel like they had poor to fair health than those workers who only traveled for six times per month. If you travel away from home for work try to book hotels with gyms, healthy menu options and when you are there avoid comfort eating and instead reward yourself in other ways.
5- Relax
When you are chasing a day full of meetings with a busy evening your stress levels are probably sky-high and stress has a terrible impact on your health and wellbeing. Therefore one of the best things you can do to stay healthy and fit is to learn how to relax. If you don’t have time to meditate or take a hot bath, studies have found that even the anticipation of laughter can help us to relax and reduce stress levels in the body. So, take a look at some funny Youtube videos to help you unwind.
Here are some hacks to remain healthy and fit:
1- make it your priority
If you are not fit and healthy then you will never be happy with your professional, social, and personal life. You will not be able to enjoy any of your accomplishments. Avoid keeping your diet and exercise as your last priority. If you are fit and healthy then you will become more efficient and productive.
2- Find ways to exercise
If you don’t have a single second to exercise then find ways to exercise in your daily routine of work. You can take stairs instead of an elevator. You can stand instead of sitting. There are many ways in which you can find an alternative to exercise in your daily routine.
3-Regular health checkup
With your busy schedule, you don’t give enough attention to your health and it goes down on your priority list with every passing day. Schedule a regular visit to a doctor to know your current health status and how you can further improve on it. It’s better to be proactive rather than to completely neglect the situation. Better you feel, better you will be able to cope with your busy life.
4-Social circle
It is easier to live a healthy lifestyle if the people around you are on the same level as you. It’s a psychological thing in humans if you see someone doing something you also get the urge to the same thing. Have a group circle of people who are also into fitness and want to live a healthy life.
EXERCISE AS SELF-CARE
1. Exercise doesn’t have to mean going for a run or to the gym. Any activity counts. The goal is to avoid sitting for prolonged periods. Let go of the idea that it needs to be an hour of the aerobics class or spinning or a several-mile powerwalk or run. It doesn’t! There are great benefits from all activities for any amount of time: it all adds up.
2. Exercise can fit into the busiest workday. If you have to go to another floor, take the stairs. Try walking across the office to chat with a colleague, instead of sending an email. Someone going for coffee? Go with them. Your next meeting? Make it a walking meeting, especially if it’s nice out. If all you can do is stand up from your desk every half-hour and stretch, maybe walk around your office, then do that.
3. Keep track of what you do. If you have a wearable step-counter, this can be a fun way to keep track of your activity and your progress. If you realize you haven’t moved much one day, then try to get up and move around more. Invent a reason to go for a walk. It can be motivating to see how your stamina (in steps and flights) improves over time.
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