The Ultimate Guide to Health and Fitness for Busy Professionals

Time is very precious for busy people in professional life. Nowadays we are busy for various reasons. And because of this busyness we cannot stay in routine. And because of all these irregularities our fitness and physical health are not good. And if the body is not good, the mind does not sit at work, depression, mental stress come. Again, if the fitness is not good, various types of diseases are created in the body.

But my dear readers, there is no reason to be disappointed. In this blog, I will know how small changes in health and fitness for busy professionals will change your life. You can keep your body and mind healthy by making some small effective changes in your routine. Some new eating habits and light physical exercises will change your lifestyle. And these will not have any effect on your busy life.

Fitness in the middle of busyness: Why is it important?

Busyness is our daily companion, and as a result, we cannot do a lot of work. If you follow some ways, good results will come.

Increase in performance

Keeping the body fit increases our performance. Because if you eat nutritious food regularly, the body is good, which results in a different feeling for working inside. You can improve your performance in many ways. If the office is on the top floor, you will take the stairs instead of the elevator. And if fitness is proper, it reduces stress, which reduces fatigue in the body. And at this time, you will be right in making decisions.

Mental health

If you can maintain fitness in this busy time, your mental health will improve. It helps reduce your stress and anxiety. By exercising regularly, you will keep your body fit, which will result in better sleep.

Long-term health

Nowadays, we suffer from various major diseases. The reason for this is excessive stress and unhealthy eating habits. Busy office work and watching mobile phones and TV for a long time are some of the reasons. If you can maintain your body in this busy time, you will get solutions to various problems, including diabetes, high blood pressure, and heart disease. And if fitness is proper, the body’s immunity increases and helps you stay healthy as you age.

Time management techniques

Micro-workouts

This is an exercise that you can do very easily.

A study by McMaster University shows that even short exercises of 1-5 minutes several times a day are as beneficial as a full 30-minute continuous workout.

You can wake up every day and do light exercise. You can take a short walk or ride a bicycle. You can also take the stairs in the office and sometimes do desk exercises during work.

Morning routine

This is an essential thing because if you can fix your daily routine in the morning, then the work of the day will become easier. Exercise early in the morning. You can also meditate for some time. Make breakfast in the morning and eat it, which will give you energy for the whole day. By working according to the routine, you will be able to do your work on time. And if the job is done correctly, there will be no separate mental stress, which will help you stay fit.

Weekend preparation

You should make a schedule for each week in advance. This will benefit you.

According to psychology, successful people do certain things on the weekend which are different from ordinary people. They use this time to re-energize, introspect and plan.

Plan your meals when you will exercise every day. And plan your meals at this time, when you will eat, when you will go out with your family, when you will give time to your friends. If these are done in advance, you will be able to do your tasks on time. When you prepare for the week in advance, you will know in advance when you have to do what works. By doing this, you will not have to face different mental stress.

Learning to say no

Despite the word ‘no’ being very short and straightforward, most people find it very difficult to say no. But we all know that if we can say ‘no’, we can get rid of many complications in life.

There are many times when we work against our will. We do not find it easy to say no. Many times, you have to work extra to save the mind of the office boss. And such additional social responsibilities have an adverse effect on the body.

Research, psychology, and real-life experience all say that people who know how to say ‘no’ when necessary are more confident, skilled in setting limits, and feel less stressed in life.

Not being able to say no increases stress and anxiety. You understand your limits and work accordingly. If someone gives you more work outside your job, you will have the courage to say thank you; I can’t do it now.

Nutritious food: Easy solution even in busy times

Planning and preparation

Prepare a nutritious food menu in advance. This will keep an eye on your food. You will have an idea of ​​when and what to eat. Also, prepare some food in advance. Keep some healthy snacks on hand.

Smart shopping

Make a list of what you will buy for food when you go to the market. Buy nutritious food more often. Buy vegetables, fruits, etc. more. Avoid packaged foods. Avoid fast food. Of course, set your budget before going to the market.

Stay hydrated

There is no substitute for water to stay fit. A healthy person should drink 2-3 litres of water throughout the day. Drinking warm water with lemon after waking up in the morning keeps the body energized throughout the day. And water helps to keep the body fresh inside. And to make up for the lack of water, do not drink coffee with extra sugar and take food from home instead of going to the office and buying food from outside. This will save you time. Outside food does not have the same nutritional value as home food. Sometimes, you will want to eat more packaged food, which should be reduced. And while working in the office, you should reduce the amount of tea and coffee you consume.

Exercise: Effective method for working people

HIIT

This is an exercise method that is more effective in less time. It helps to burn more calories in a very short time. You can do it effortlessly amid your busy life. It maintains cardio fitness in the body. Besides, it helps to increase metabolism. If you exercise for 10-15 minutes every day, you will get the results of a 45-minute gym workout. Below are some examples of how long you should do some exercises:

1. Jumping jacks 30 seconds

2. Squats 30 seconds

3. High knees for 30 seconds

4. Push-ups 30 seconds

After 30 seconds, rest for 15 seconds. Do this for 4-5 more.

Cardio

If you can do this regularly, your heart and lungs will be healthy. You can walk, swim, jog, cycle, etc., for 30 minutes every morning. And these are very beneficial for the body. Doing cardio regularly reduces weight in the body, reduces stress, and protects the heart from various diseases. And you can do this while being busy with work to keep your body fit.

Mental health: Maintaining balance

Stress management

Excessive work pressure puts us in various kinds of problems. Not only work pressure, there are many other things that cause this kind of problem. Stress increases due to irregular lifestyle, unhealthy eating habits, staying up late at night, etc. Due to this stress, mental stress, harmful use of alcohol, etc., hurt physical health. You can meditate to get rid of stress. You can also do gardening at home and go out with your family occasionally. And you have to give up unhealthy habits.

Adequate sleep

There is no alternative to sleep to maintain good mental health. You should sleep for 7-8 hours every day. You should avoid watching mobile and TV 1 hour before bedtime. And you should go to bed and wake up every day according to a rule. You should make a habit of falling asleep by 10 pm. Adequate sleep keeps your mood up, reduces attention span, and reduces stress hormones.

Social connection

Social connection must be maintained. Give time to friends occasionally. Go out together. Also, keep yourself involved in social work. Sometimes you feel bad, talk to a close friend, this will reduce mental stress.

Use technology

Smartwatch and fitness tracker

You can take care of your internal health through these. Smartwatch tells you whether your BP and heart rate are okay while in your hand. With the fitness tracker, you can know how many calories you have burned throughout the day. You can also know whether the quality of your sleep is okay.

Online resources

You can watch workout videos on YouTube in your free time outside of work. You can also get online advice; you can see health blogs on the Corewellfit website.

Consistency and motivation

Set small goals: Set some small goals for the week. Break big tasks into smaller ones.

Reward yourself: Reward yourself after completing the goal. For example, going out, watching a movie, etc.

Be compassionate: It has been seen that sometimes routines can break, so there is no need to get discouraged. If it breaks today, start again tomorrow.

In a nutshell

Good health and fitness are not destinations. You have to keep it up amidst all the busyness. Doing too much while trying to achieve great success can be counterproductive. So, it is possible to make a big difference by making small changes. Prioritize yourself and your health; it will improve your overall quality of life.