How Busy Professionals Can Stay Fit and Healthy?

By Katey Martin

In the fast-paced life, health and fitness isn’t often a priority for busy professionals. Such people spend most of their time in office work and the daily commute to the workplace. And with long hours of work at the office desk, stress and anxiety levels are soaring high.

Just as a car without routine maintenance doesn’t operate smoothly, busy professionals without routine health practices aren’t able to work efficiently. It is the reason why they need to dedicate time for their health so they can continue working hard and achieve their life goals.

Here are a few tips for busy professionals to stay fit and healthy in life.

Hit the Nearest Gym around Office

Since you don’t find enough time to get to the gym near your home, why not get a membership at the gym near your office. Once you have got the membership make sure that you plan a schedule to visit it regularly and workout. Stick with your schedule so you continue workout regularly without taking any unnecessary breaks.

In case you need the motivation to hit the gym regularly, it’s a good idea to find an office buddy who is ready to workout with you. That way you can both motivate each other to continue workout regularly and keep up with the routine.

Prepare Snacks

Plenty of people eat healthy at home but unfortunately unable to stick to their diet when they are on the go. Though it’s fine to enjoy little treats here and there and have a not-so-healthy meal at times. However, the thing which is important is not getting into the habit of buying the easiest fast food while you are out with friends.

It is better that you prepare some snacks at home that are high in fibre, protein and healthy fats to fill you up. Both protein and fats help to stabilize blood sugar levels, increase hormones and decrease hunger. Not only it helps in weight and fat loss you will feel full for longer.

A few healthy snacks include mixed nuts, Greek yoghurt and mixed berries, apple slices with peanut butter, celery sticks with cream cheese, and self-made protein bars.

Get Enough Sleep

Plenty of busy professionals tend to sleep less. In fact, they don’t prioritize their sleep which in the long term takes a toll of their health.

Regardless of what keeps you busy all day, sleeping an adequate number of hours each night is essential to cope with daily stress in life. When you get a good night’s sleep your body recovers from day-to-day stressful events. Moreover, it helps to keep your body function at optimum levels and keeps you fit.

Sleep is as essential as healthy and nutritious food and exercise. Therefore, it’s important to take 7-8 hours of quality and sound sleep each night. And once you start doing that, you will feel more active, fresh and happy.

Adjust Your Food Intake

Being someone busy you probably won’t be able to work out 7 days a week. But that doesn’t mean you can’t get fit and healthy. At the end of the day, losing weight and getting into a better shape all depends on calories you take and calories you burn. Therefore, if you maintain your food intake according to your activity level you don’t have to work out 7 days a week.

If you have a type of work which doesn’t keep you active most of the day, you should less than someone who remains most of the time on foot. This will ensure that you won’t more than what your body needs and don’t use extra fuel to store as fat. Make sure that you don’t eat less, rather eat things that are fewer in calories, full of nutrients, also, that keeps you full for long.

Try Desk Exercises

According to different studies, it’s been found that working professionals spend 8-10 hours on their desk. This, in fact, doesn’t leave them with a lot of time each day to hit the gym.

If you are someone that doesn’t find much time to go to the gym every day, you should at least do some desk exercises. Include at least 15-30 minutes of desk exercise each day. It will help you to keep physically active and get the blood flowing to all parts of the body. However, it’s not necessary that you exercise 30-minutes straight, instead of split the time into five or ten minutes to perform different exercises.

A few desk exercises include tricep dips, squats, calf raises, glute squeeze, shoulder press, wall sit, lunge, push-ups and walk/jog/run in place.

Try Home Workouts

If you are an introvert and don’t like the idea of getting a gym membership to get fit and healthy, don’t worry you can still do without you. Though hitting the gym is ideal but you don’t always need to get fit.

If you are beginner, bodyweight strength training will be hard for you. So cardio exercises at home are best to start with. There are plenty of cardio exercises that hardly require any equipment. A few popular ones include burpees, jump rope, jumping jack, squat jumps, push-ups, jogging in place, bear crawls and more.

Start practice to work out at home, and after a while, you will get used to finish your day with a 30-minute workout, done in the comfort of your bedroom.

Drink Plenty of Water

When you are busy at work all day you often forget to drink enough water. You forget proper hydration is crucial to keep your metabolism high and curb cravings. More importantly, drinking water flushes out toxins from your body as water help kidneys to get rid of a certain amount of waste products. Therefore it is important to drink plenty of water throughout the day.

Keep a bottle of water with you and sip on it from time to time. At times you feel hungry but that’s not real hunger but thirst, as often our brain can’t fully distinguish between both.

Wrapping Up

It’s time to get motivated about your health and fitness. No matter how busy you remain throughout the day invest time on yourself, as it will provide you with the best of returns in the years to come in your life.

Remember, no matter how busy you remain, if you want to improve your health and fitness you definitely need to work on the aforementioned tips.