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How to Stay Healthy and Fit for Busy People


Trying to balance a busy schedule it can be very hard to maintain a clean lifestyle. That doesn’t mean, though, that your health isn’t very important. Your health should always be at the top of your priorities.

While it may not always be easy to look after yourself, especially when you have a hectic work schedule, or you work long hours, the reality is that looking after yourself is essential. If you’re looking for some ways to try and improve your well being while still juggling a busy schedule, here are some things you can try.

1. Try Meal Planning and Prepping

Cook your meals ahead of time. For many people, one of the most difficult parts of trying to improve their health while working is eating the right kinds of foods. When you don’t have a lot of time, it can be easy and tempting to just keep grabbing quick snacks or going to fast food, rather than preparing healthy and nutritious meals for yourself. While quick, packaged snacks may seem easier at the moment, the reality is that they can be not very beneficial to your health and energy levels, which will impact your ability to function well at work in the long run.

Best way to help you make eating healthy at work easier is to start meal planning. When you meal plan, you can prepare food easily for yourself throughout the week and ensure that you are eating nutrient-rich food that will actually benefit you. Along with taking time to plan out your meals regularly, meal prepping can be another simple way to make sure that you always have food ready to go. Many who meal prep take time out on a Sunday to put together lunches and dinners for themselves throughout the rest of the week, that they then store in the refrigerator or freezer until they need it. Not only can meal prepping help you eat better foods and save you time, but for many it can help save money as well.

Having rich meals ready to eat at all times will help you resist the temptation to just order a pizza after at work. There are several ways to ensure that you always have a few healthy, fast meals ready to go.

  • Buy a slow cooker. You can fill it up in the morning and enjoy a hot, savory meal at night.
  • Cook a week's worth of meals at once. Divide the food into portions so you'll be able to quickly reheat and enjoy on busy weeknights.

2. Try Healthier Diet Options

If you’re trying to get yourself to eat good food but are struggling to do so, it’s okay to take the process one step at a time, and start eating nutritious foods gradually. A good place to start improving your diet is with your snacks. While many may feel it’s easier to grab a packaged snack as they head out the door, there are many healthier options that are just as easy to grab. Instead of grabbing a bar high in sugars, for example, getting a apple or other fruits can be just as quick and easy, that is much more beneficial for you as well. Also, while you are swapping out damaging foods for good ones.

Additionally, if you are just getting started in the process of improving your diet and your habits, small changes are often the best. When you make little changes over a longer period of time, especially when it comes to your diet, these changes are often easier to sustain. This means you have a better chance of making your new, better habits permanent ones.


3. Stay Hydrated

Another important part of staying in a good physical or mental condition while you’re busy is staying hydrated. What some might not realize is that dehydration can have a lots of negative side effects, not just feeling a little thirsty or dehydrated. In fact, many who are experiencing dehydration may be feeling that can lead to a loss of strength and stamina, and it may even cause feelings of Headache, delirium, confusion. Tiredness (fatigue). Dizziness, weakness, light-headedness, hunger.

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When it comes to staying hydrated, there is no one set amount that will work for everyone. However, if you’re not sure where to start, one good way is to divide your body weight in half, and then drink that many ounces of water throughout the day. Another tip for staying hydrated is to make sure that you are drinking your water slowly and in small increments. If you chug water or drink it quickly, it will tend to go right through you, and may not have the same hydrating effects that it would have if you drank it at a slower pace.

4. Find Time to Exercise

Taking time out for exercise may feel difficult when you have a hectic schedule, but that doesn’t mean it can’t be done. Even though some may think you need to put in hours at the gym to see results, the reality is that you can see significant changes when you work out as little as 15 to 20 minutes a day. By trying to stick to a schedule when you are home, it can be easier to carve out a little time each day for some exercise, whether it’s a walk, a short yoga routine, or some aerobics.

If you can’t make time when you are at home, finding ways to squeeze some exercise in at work can be another option. If your lunch break is long enough, going for a walk during it can be a great way to get some movement into your day, especially if it’s a time when you would normally be sitting or spending time on your phone scrolling through social media. Yet another option could be to eliminate your chair altogether, and to spend more time standing while at work.

Look for opportunities to exercise. If you are completely unable to schedule specific workout times, look at your routine and see how you can add exercising to the schedule you already have. You don't need to block out an hour at the gym every day to add more fitness to your routine!

  • Take the stairs instead of the elevator.
  • Get up every half hour and take a quick walk.

Wake up early to exercise. Set your alarm for a half-hour earlier and use that time to get in a quick workout. If you get your workout done early in the day rather than saving it for the end, you are less likely to put it off or cancel it altogether

Schedule an appointment at the gym. It might seem impossible to find the time to make regular gym visits, but setting a specific appointment at the gym can motivate you to go. By making a formal appointment at your gym and putting it in your planner, you are much more likely to attend.

5. Watch Your Weekend Habits

Weekends may be a time to cut loose, but the truth is what you do on the weekends will often affect you during the week. Feeling exhausted on a Monday from things that you did over the weekend, whether it was staying out late and drinking, or just staying up late in general can put you at a disadvantage, and impact your productivity levels for the rest of the week.

While it’s important to do things that you enjoy in your free time, considering how it will affect you throughout the rest of the week can be a good idea, and help you to feel better at work. Not only that, but your body often functions better when it is on a regular schedule, particularly when it comes to sleeping so trying to stick to the same schedule on the weekends that you have during the week can be an effective way to help maintain better overall health.

6. Work On Your Sleep Hygiene

Also getting good sleep can feel difficult at times, especially when you are frequently busy and have a lot on your mind. However, just because it isn’t always easy to get the sleep you need doesn’t mean that it isn’t important. By doing things like cutting down on screen time before bed, as well as making sure that your bedroom is dark, cool, and free of noise, you can help improve your sleep and get quality of sleep.

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