25 Health & fitness tips for busy people
Now-a-days, people barely have any time to work out in order to be fit & healthy in the race
to become wealthy.
Health should be the utmost priority in our life as it is very important for our mental peace
and physical health. In this blog, you will find some simple & effective ways to be healthy
despite being busy.
1) Morning walk
In order to keep mental peace, one can go for a morning walk before going to work. Walking
is the great way for boosting your overall health. This will help to calm all the senses and rejuvenate the mind for a fresh day ahead.
2) Good habits
Good habits and hygiene also plays a crucial role in keeping our body healthy. Simple
habits like brushing twice a day, bathing, washing hands before and after every meal,
wearing clean clothes, can be very helpful in maintaining good health.
3) Sleep
Sleep is the most important component in making us healthy. Poor sleep leads to obesity as it impacts your appetite. You tend to eat more. This makes you lazy, fatigue and restless, which further reduces your productivity and makes you incompetent. Therefore, you must get at least 8 hours of sleep.
4) Healthy diet
Obesity is a common problem for people who work all day long and do not have any time to
work out. Moreover, office parties and regular outings pile up a huge amount of calories in
the body. So, avoid intake of high calorie food like burger, pizza, white bread, etc. and make
sure to have healthy and balanced diet.
5) Workout in workplace
As people do not have much time for workout these days, you can do simple workout in
your workplace like taking stairs instead of elevator. Climbing stairs is very beneficial in
improving your cardiovascular health, losing body fat,etc. It is a perfect physical activity
when you have a busy life and very tight Schedule.
6) Drink more water
You should drink a minimum of 6-8 glasses of water every day. Staying hydrated keeps skin healthy, helps kidney to function properly and also boosts performance during exercise. It also prevents many diseases.
7) Improve your posture
Improving your posture means keeping back straight when you are doing any work on laptop or computer. It helps to reduce low back pain, headaches, tension in your shoulders and neck, decreased risk of abnormal wearing of the joint surfaces. It also increases energy levels, lungs capacity and improve circulation and digestion.
8) Do your housework
Household chores like washing up dishes, sweeping and hanging up clothes can burn 200 and 250 calories respectively within an hour. Also, living in a clean and tidy environment benefits your mental health. Therefore, you must do these house chores whenever you get
time.
9) Eating early
Eating dinner late can increase weight and blood sugar levels regardless of calories. Eating dinner at 10 pm instead of 6 pm may affect your health by affecting your blood glucose and the ability to burn fat.
10) Consume less sugar and salt
Consuming twice the amount of recommended sodium leads to risk of high blood pressure, which in turn increases the risk of heart disease and stroke. Reduce your salt intake to 5g per day, about one teaspoon. So, Avoid salty and fried snacks and choose products which have low sodium cointent from now on.
On the opposite hand, taking excessive amounts of sugars increases the risk of cavity and also increases weight. In both adults and children, the intake of sugar should be reduced to 10% of total energy intake. This is like 50g or about 12 teaspoons for an adult. You can
reduce your sugar intake by limiting the consumption of sugary snacks (like donuts, chocolate bars), candies (like toffees, jellies) and sugar-sweetened beverages (like Fanta, pepsi, coca cola).
11) Avoid harmful use of alcohol
There is no safe level for drinking alcohol. Consuming alcohol can cause health problems like mental and behavioral disorders, including alcohol dependence, major NCDs like liver cirrhosis, some cancers and heart diseases, as well as injuries resulting from violence and road clashes and collisions.
12) Don’t smoke
Smoking tobacco causes various diseases such as lung disease, heart disease and
strokes. Tobacco kills not only the direct smokers but even non-smokers through second-hand exposure like there is also the risk to people who passes by/ stands beside the smokers.
13) Exchange your normal cooking oil with olive oil
Olive oil is certainly a healthier option when it involves eating healthy. Also, olive oil is healthier than sunflower or groundnut oil as it is not associated with weight gain and obesity. It also protects from heart disease and strokes.
14) Dry fruits
Carry dry fruits to the office as a substitute for fatty snacks and nibble away whenever you are feeling munchy. They are healthy, nutritious and really filling too. Although, confirm you do not eat the salted ones, but plain ones. Avoid junk food at all costs.
This is especially for those people that have desk jobs. It is extremely important to possess some physical activity. Jobs during which you've got to take a seat the whole time isn't good for health because it causes posture issues and shuts down the assembly of enzymes that break down fat. Stand, move around, and get your limbs in action from time to time to increase blood circulation and metabolism. Take a walking break or just get up after all hour, for a short time .
16) Do not skip breakfast
Breakfast is taken into account is that the most vital meal of the day. Consume a heavy breakfast loaded with fiber and protein which can keep you full for longer. This also helps in maintaining a healthy weight and body.
17) Drink coffee
That’s the idea behind studies that found that folks who drink more coffee are less likely to urge type 2 diabetes. Drinking one to 2 cups of coffee each day may help keep off coronary failure, when a weakened heart has difficulty pumping enough blood to the body. Almost two-thirds of usa citizens living with. Alzheimer’s disease are women. The caffeine in two cups of coffee may provide significant protection against developing this condition(Alzheimer’s disease).Researchers found that ladies of age 65 and older who drank 2 to 3 cups of coffee each day were less likely to develop dementia.
18) Reduce stress
Stress can have an insanely negative impact on health—and addressing it's something many of us neglect. You can do some things to reduce stress like breathing and sipping on tea. Other easy wins: smelling lavender, doing a couple of quick stretches, or taking a stroll round the block.
Stressful days can turn into sleepless nights. And while it's going to be impossible to finish your to-do list a day, you'll work on mellowing out at the top of the day. Before arising the lights, dedicate five minutes to meditation; it’ll assist you wind down for a far better night of sleep, which suggests a more productive tomorrow.
20) Empty your water bottle six times a day
Honestly? Hydrate. People don’t drink enough water generally. Busy entrepreneurs drink even less. It’s easier to not feel the consequences of dehydration when you’re in an air conditioned room ahead of a computer. Spend the cash on a very nice refillable bottle and fill it up six fold each day. You’ll be amazed how it causes you to feel and the way it helps
you think that.
21) Invest in great chair
Make sure you have a great chair that can be adjusted to suit your size and shape, if you spend whole day sitting at a desk. You might not think it matters when you’re in your 20s, but if you spend years sitting badly; you’re storing up trouble for your future self.
22) Include greens and lettuce in your meals
Incorporate lettuce into your meals to feature nutrients and water to your diet. The fiber in
lettuce has just 20 calories per serving but it fulfills one time hunger. The most nutritious
and the most flavorful Lettuces are dark green and reddish in color. But even the flavored,
pale crisp head lettuce provides water, fiber and folate.
23) Smoothies
Smoothies or blending food can be the person’s best friend. If you have very little time for breakfast, or find yourself short on ideas for healthy snacks between meals, smoothies can be a saving grace. They provide a fast way to supply your body with the nutrients that will
support your health and fitness aims.
24) Do yoga before or after work
Doing yoga before breakfast will provide you with positive energy which helps you to start a
fresh day. It also helps you in focus and creativity for your busy day while yoga after work will reduce your stress and calm you down.
25) Bike to work
Riding Bike to work is actually a pretty good workout without the gym. You can eliminate the value and time if you cycle to and from work? It makes your life schedule much easier. It will not be an issue of motivation, but routine. Biking is understood to be a fitness booster and helps the rider reduce. In fact, commuters lose on the average 13 pounds their first year.
~Jasmine Kaur
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