7 Health and Fitness Tips for Busy People

By- Joy Batra

Do you find it difficult to manage time during the week to exercise or prepare healthy meals? Do you want your days to be longer than 24 hours so you can do more things daily? Do you feel that no matter what you do, you cannot achieve what you want? You’re not the only one!

Did you remember how many times you neglected your diet, missed your exercise routine, or sacrificed precious hours of sleep to complete a work project? I also don’t have a good sleep routine.
The most common reasons people say for a sedentary lifestyle is? “I have no time.” However, if you take a closer look at these reasons, you’ll find that it’s usually something deeper, says Dr Lavinia Rodriguez, a clinical psychologist and author of Mind Over Fat Matters: Conquering Psychological Barriers to Weight Management (iUniverse, 2008). “It’s usually due to lack of motivation, lack of pleasure, negative thinking, anxiety, or maybe less confident,” she says.
Here in this article let’s find out those 7 Health and Fitness tips that you can apply in your daily routine.

Tips:

1. Make a small workout area in your house or workplace

Having a small gym at your home can save you a lot of money by visiting an actual gym. Forbes has provided some tips on the most affordable ways to maintain fitness at home. You can take advantage of vacation deals to buy cheap sports equipment. You also won’t be able to use long hours and high costs as an excuse not to exercise. You have no choice but to start your morning with a simple exercise.

Your workout area need not be large and wide. No need to just buy expensive equipment. You can find very cheap equipment at the local store near you according to your convenience, especially in the holidays, they provide affordable deals. Also, try to be aware of the offers so that you don’t run out of choices and stocks.

2. Throw away your bad habits

Once a great man said, “Change your habits, and you’ll change your future.”

Do you smoke, enjoy sugary foods, or go overboard with alcohol? You have to do something about that! I know it’s hard, but think about how dangerous smoking is, how larger sugar consumption can lead to diabetes and obesity, and how alcohol and other harmful drinks can damage your health and relationships.

I’m addicted to candy, I love a glass of red wine at dinner, and I’ve lived and worked with heavy smokers for 16 years. I know it’s not easy to overcome, but it’s also not impossible. You can switch to dark chocolate, dried fruits, and natural sweeteners (honey, stevia, erythritol, etc.). You can limit your alcohol consumption and at least gradually reduce your smoking habit until you are able to say completely no to yourself.

3. Never skip your breakfast and consume high fiber foods

“People who skip breakfast are more likely to have clogged arteries. Skipping breakfast is associated with other bad habits that can lead to high blood pressure, obesity, high cholesterol, which in turn increases the risk of heart attack and stroke by 27%” researchers said.

Adding more fibre to your in your food can help to lower cholesterol levels, which can help prevent chronic diseases like diabetes and heart disease. High-fiber foods can also reduce the risk of certain types of cancer and improve health by helping waste flow efficiently through your digestive system.
Along with high fiber foods, researchers also suggests drinking water before consumption of any meal and after one hour of the meal is beneficial.

4. Try not to skip your exercise for more than 3-days

Even taking rest from your daily exercise once in a week is good. But, skipping your exercise for around 3 days will surely make more lethargic for the next time. You probably won’t see any external effects, but your body will start making changes internally. The body realizes that it needs to mediate muscle fiber loss and starts making changes to maintain muscle. You won’t see much or accumulate fat unless your diet changes drastically.

However, if you are inactive for more than a week, a “detraining” (also called deconditioning) effect occurs, a phenomenon in which you lose the positive effects of exercise. In contrast to rest and recovery, detraining is an extended interval of rest that causes a downfall in physical fitness.

5. Spend time with like-minded optimistic people who believe in healthy lifestyles

According to a recent study by researchers at Michigan State University, people with an optimistic outlook on life tend to exhibit healthier behaviours that are associated with better cognitive function. In doing so, they can influence and encourage their partners to follow their example. In fact, these changes in mental makeup could also benefit someone with their cognitive function in old age, according to the study.
It’s easier to live healthy when everyone around you has the same ideals. My old friends tried to convince me to cheat on my diet and constantly stop exercising, and they turned away from me when I refused. I made new friends with similar habits, and living a healthy life was made much easier with their support.

6. Take enough sleep (around 7-8 hours)

Most adults regularly need 7 to 8 hours of restful sleep each night. Change up your daily routine if you don’t have enough time to sleep. Getting enough sleep isn’t just about total hours of sleep. It’s also important to get a good night’s sleep regularly so that you feel fresh when you wake up. If you often feel trouble in sleeping or if you still feel tired after sleeping, talk to your doctor and get consulted.

Teens need 8-9 hours of sleep per night. School-aged children need 9-10 hours of sleep per night. Preschoolers should sleep between 10 and 12 hours a day (including naps). Adequate sleep is important. Sleep helps your body and mind stay healthy.

7.  Maximize your time with your loved ones

A recent study showed that when a loved one touch, the pain subsides. If you’ve been gone through a difficult time, you know how helpful it is for someone to hold your hand, listen to you and tell you that everything will be all right. Times of trouble, whether financial, emotional or social, they are the greatest threat to your health and wellness. That’s why it’s important to avoid stressful moments and deal with them as soon as possible with the help of your closed ones. In order to do this, you need to always be close to your loved ones!
“The bonds with close friends and family help provide a home base from which individuals can go out into the world with confidence and return to a caring environment,” said Dr Joel Pava, director of psychotherapy for the Clinical and Research Program for Depression at Massachusetts General Hospital.

In conclusion, no matter how busy you are, always remember that you can do whatever you want and can achieve all the goals you have when you are good at physical and mental health. So, try to adapt all above these tips and you’ll surely make your life healthier and fit.

I hope this article has helped you with the information that you were seeking for. If yes then share this among your friends and colleagues. Want to ask anything? Let me know in the comment section below!

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