Health and Fitness of Busy People

              HEALTH AND FITNESS OF BUSY PEOPLE

The proven benefits of exercise are endless. Most people already know that mountain of research show that regular physical activity improves every aspect of our health: it decreases cardiovascular risk, manages stress, improves mood, eases chronic pain ,and on and on.

Some people are committed  to fitness and get more than enough exercise. But, most are not. There are a lot of reasons behind this ,but the most common one is  difficulty in  figuring out how to “ make” exercise happen. Modern life is  just so darned busy. Our work days are long, our commuter are longer and home responsibilities can easily take up rest of our time.

        

     

 

  So how do we make this work ?

1-Exercise dosen’t  have to mean going for run or to gym. The goal is to avoid sitting for prolonged periods. There are great benefits from all activities for any amount of time: it all  adds up.

2-Exercise can fit into busiest work day. If you have to go to another floor, take the stairs . Try walking across the office to chat with colleague , instead of sending an email. If someone is  going for coffee, go with them. If the weather is nice and you have a meeting planned, transform it into a walking meet. . If all you can do is  stand up from your desk every half hour and stretch, may be walk around your office, then do that.

3-Keep track of what you do. If you have a wearable step- counter, this can be a fun way to keep track of your activity and your progress. If you  realise  you haven’t moved much one day ,then try to get up and move around more. Invent a reason to go for walk .It can be motivating to see how your stamina improves over time.

US officials has provided guidelines for adults on amount and type of physical activity, based on evidence. All adults should avoid inactivity .For substantial health benefits ,adults should do at least 150 minutes a week of moderate intensity ,or 75 minutes a week of vigorous intensity aerobic physical activity ,or an equivalent combination of moderate-and-vigorous- intensity activity.  Additional health benefits are gained by engaging in physical  activity beyond this amount.

4-Smaller Bowls And Plates, but taller glasses-A study by University of Cambridge found that by using smaller dishes ,you can eat up to 29% less calories per day. The reason this happens is that our brain thinks that we are eating the same amount of food ,but in reality, we are eating smaller portion.

5-Grab-And-Go food-the worst thing for diet is being hungry. A study that was published in the Journal of Marketing Research found that if you are hungry when ordering a meal, you will increase the amount of calories that you intake. If you only prep snacks and eat them ,you are less like to overindulge at your nest meal. There are many great easy snacks you can prep like grapes ,carrots sticks, and pretzels with low salt.

6-To  cups of water before you eat a meal-Drinking two cups of water a half hour before eating caused moderate weight loss after 12 weeks .Drinking water after you wake up, before eating lunch and dinner, is simplest thing you can do to improve your overall health.

You might be busy and thinking of ways to maintain a healthy lifestyle, but you really don’t know where to begin. Here are a few more easy tips to begin with;

1.Drink water

Drinking water when you first wake up is a great way to kick start your metabolism. You can carry a bottle to work, school or wherever it is you are headed for the day and stay sipping. It is highly recommended to keep the body hydrated so as to remove waste, lubricate joints, aid in digestion and fight off headaches/migraines and dizziness.

Water also keeps you full,  so you are less likely to eat in between meals, hence regulating body weight.

2.Work out on the go

When you hear working out, don’t limit your imagination to the gym only. There are simple routines that can boost your energy and health even if you are busier than a bee. Try using the stairs more as opposed to elevators, sometimes walk to work, avoid wearing high heels for longer periods (for women),  try standing more instead of sitting behind a desk all day and also practice the arm strengthen technique. This is where you sit up straight in a chair and bring up your hands to the front, and put the palm of your hand upward.

3.Plan your meals/menu ahead

It is important to keep a time table or a personal menu of your food. This will help to make sure you don’t skip any meals and also make sure that you maintain discipline when it comes to what you put in your body. Your meal preps should be diverse but healthy. Make sure it is a balanced diet and your body will thank you for it.

4.Cut off unhealthy habits

Reduce or do away with unhealthy intakes of alcohol, drugs, sweets and junk food. These will only slow down your metabolism and leave you with diseases that will drain your wallet and productivity.

Unhealthy habits also include hanging around people who push you further into the world of partying every day, drugs and alcohol. Surround yourself with optimistic people. It is easier to live a healthy lifestyle when everyone around you shares the same ideals and values.

5.Self-care

Pressure from work, school or relationships can drive one crazy. Not knowing how to handle this pressure can cause harm to your body. You need to be able to recognize when you are under stress and take some time off. Self-care does great justice to the mind and body. Practice it, religiously. Spend time alone, meditate, practice yoga, listen to music, write, relax and laugh.

6.Leisure activities 

Apart from self-care, you should be able to find a hobby to unwind at the end of a long time. Take up that dancing class, sing, play football, go to the spa, go hiking, swim or stay in a sauna,  take up gardening or farming, go bowling or any other sport. Your body needs to let out steam and vent at the end of the day. What you do after work sets the pace for how the next day will be.

7.Visit a doctor often

You can never be too busy to get a checkup from a doctor. You need to be so intuned with your body that you notice even the smallest of changes. If something feels off, make that appointment and see a doctor. It is much better to make that time and get a check-up, than allowing a condition to escalate into something deadly and incurable. Love and put yourself first, always.

8.Keep your working space comfortable

Whether you are working from home or from work, your office should be like your second home. Make it as comfortable as possible. Let it be well lit, ventilated and clean. A disorganized office negatively impacts your mind. Lack of proper ventilation can affect your breathing function and slow down your productivity. A warm, vibrant and clean space does wonders to the mind, and body as well. You will find yourself more proactive and healthier.

9.Spend time with loved ones

Whether a family, friend or a partner, make sure you have someone to vent to. Life’s challenges can take a toll on you and if you don’t have someone to talk to, it can affect your mental health. Depression kills. If you are a man, don’t keep everything bottled up. Destroy the notion that a man has to be strong. It is ok to be vulnerable, to be sensitive and to cry. If the day totally knocked you out, curl up next to a loved one and just talk it out.

You don’t need to spend a lot of money on a gym membership or private classes in order to be fit and healthy. There are simple tricks to it,  as long as you maintain discipline and motivation. In the age of social media, there are so many apps to help you exercise, guide you on how much intake you should have and what to eat (I have an app that reminds me to drink water! ) and basically guide you through life if you are a busy person. Take advantage of that. Take care great care of your body, and it will take care of you too.

so at last there is only one thing to say that if you will take care of your body 

then only the body will take care of you :D.