We all lead busy lives with work, children and a social life. Fitting exercise into a hectic schedule can feel like an impossible task.
Exercise can be done in small bursts throughout the day. Instead of sitting down for lunch, go for a walk or even just stand up and stretch.
1. Stay Active
It’s easy to push physical activity off your to-do list when life gets busy. But it’s crucial to your well-being.
If sweating it out in the gym isn’t your thing, consider pairing exercise with something you enjoy. For example, walking laps around a park during lunch breaks or using the stairs at work.
Another good way to fit exercise into your day is by walking during Zoom meetings or pacing the room while on a phone call. Taking the stairs and parking further away from your workplace are also simple ways to add more activity to your daily routine.
2. Eat Healthy
Eating healthy can be challenging when you’re busy. However, if you plan ahead and keep nutrient-rich foods readily available, eating healthy can be easy. Try keeping a stock of nuts, seeds, fresh fruits and veggies, low-sugar protein bars, yogurts and trail mix on hand to avoid eating sugary, pre-packaged snacks.
It’s also helpful to have a set of weekly goals that you can use as motivation. This will help you make the most of your time and stick to your new habits.
3. Get a Good Night’s Sleep
When your schedule allows it, sleep should be your priority. Many busy people struggle to get adequate rest, but it is possible to sleep well if you train your brain to relax when you enter your bedroom.
Start a pre-sleep routine about 1.5 hours before bedtime to help you relax and wind down. Try listening to calming music, taking a warm bath, reading, or practicing relaxation techniques. Make your room dark and quiet, and avoid using electronic devices.
4. Stay Hydrated
Most people have heard the advice to drink eight 8-ounce glasses of water a day (the “8×8” rule). While this is a good general rule of thumb, some individuals may need more or less.
Being dehydrated can lead to muscle cramps, especially during strenuous activities in the summer heat. It can also contribute to headaches and constipation.
Keeping a bottle of water handy can be a great reminder to stay hydrated, and beverages like healthy sodas can be a smart alternative in a pinch. Foods like fruit, vegetables, and soup broth are rich in water and nutrients as well.
5. Get Enough Sleep
It is easy to cut sleep out of a busy schedule, but doing so can be dangerous for your health. It is recommended that adults get between 7 and 8 hours of sleep every night.
To fall asleep quickly and sleep soundly, start by establishing a regular bedtime and wake-up time. Avoid eating large meals within a few hours of your bedtime as this can make it difficult to fall asleep.
By following these tips, you can stay healthy and fit even when your life is busy. DNAfit wants to help you reach your health goals, no matter how hectic your lifestyle may be!
6. Get Some Exercise
Working out is vital for a healthy lifestyle but it can be hard for busy people to find time. Unless it is a priority and written into your daily schedule, exercise will get pushed to the side and you’ll find yourself reverting to old habits.
To make sure you actually get to your workout sessions, treat them like a meeting and schedule them into your day. This is especially helpful if you struggle to remember. Use a fitness app that gives you reminders for your scheduled sessions!
7. Stay Social
As you age, maintaining social connections becomes even more important. Research suggests that this helps ward off dementia and other cognitive declines.
Hobbs recommends figuring out what barriers are keeping older adults from engaging socially and finding ways to address them. That could include covering the cost of an activity, helping find transportation or addressing medical issues such as bad arthritis or urinary incontinence.
Other suggestions include volunteering, taking a class or learning something new, visiting family often and staying in touch via email or social media.
8. Be Mindful
Mindfulness is not something that should be pushed to the side for ‘someday when I’m less busy.’ It can be practiced regularly, and in short periods, to keep you feeling calm and able to cope with the day’s challenges. For example, while brushing your teeth or enjoying a cup of tea, concentrate on the experience, using all five senses. The results will be a calm and clear mind, and a fuller enjoyment of the activity. This will also improve your judgement and reduce stress.