In a perfect world, you’d have more time to devote to your health. But we all know that we live in an imperfect world where our days are overrun by work, family and even Netflix. So you need to squeeze in your workouts and healthy eating wherever you can.
These days, it’s hard to find any time for yourself. Between working long hours and trying to cram in family time, your personal needs can easily take a back seat. But it’s important to make time for your health, especially when you’re on the go all the time. Here are a few things you can do to stay healthy when life gets really busy.
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Plan ahead
You don’t have to plan out every detail of every day in order to be productive. But figuring out what you want to accomplish and writing down some goals will help you focus your limited time on things that matter most.
Don’t forget to include small tasks you need to do regularly. For example, having an exercise routine will help keep you fit and reduce stress. And making time for family meals is an easy way to stay connected with loved ones and encourage healthier eating habits.
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Get to bed early and consistently
Not getting enough shuteye can increase your risk of developing high blood pressure, heart disease and diabetes. In addition, not sleeping enough can affect your emotional state. You may find yourself feeling more depressed or irritable than usual.
The good news is that getting a good night’s sleep is fairly simple. Go to bed at the same time every night and try to get seven or eight hours of sleep per night. If you can’t get that much sleep, any increase in the amount of sleep you normally get will help your state of mind and ability to cope with stress. Also, make sure to avoid caffeine late in the day, which can make it hard to fall asleep.
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Exercise at least three days a week
It may sound daunting to carve out time in your day for exercise, but even a brisk 10-minute walk is beneficial when it comes to staying healthy. It doesn’t have to be formal exercise either: Find ways to incorporate physical activity into your day by taking the stairs instead of the elevator or parking farther away from your destination.
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Keep healthy snacks nearby
Many times we grab something unhealthy because it’s convenient and available — not necessarily because we’re hungry or it’s mealtime. Keep nuts, fruit or other healthy snacks nearby so you’ll be less likely to reach for something less nutritious when hunger strikes.
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Get outside
It may seem obvious, but spending time outdoors is essential for healthy living. A recent study found that people who spent at least two hours a week in nature were more likely to be healthier and happier than those who didn’t. Researchers think it might be because being outside helps reduce stress hormones and blood pressure, and boosts immune system functioning. So whether it’s going for a walk around the block or sitting on your back porch while you eat lunch, getting outside can make a huge difference in how you feel.
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Wash your hands frequently
Your mother was right on this one: Washing your hands helps protect you from colds, flu and other illnesses. Hand-washing can also help prevent food-borne illnesses such as E. coli or salmonella poisoning.
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Dental care
Regular dental cleanings are essential for preventing gum disease and maintaining a healthy mouth. Most people need to be seen every six months, though some may need more frequent cleanings depending on their oral health.
If you’re struggling with your oral hygiene routine, ask your dentist about electric toothbrushes or other aids that might help. If you have any concerns about your teeth, get them checked out as soon as possible — the sooner you find and treat issues with the help of preventive dental care, the better your chances of saving your teeth and avoiding more serious problems in the future.
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Drink more water every day
You can do this by getting a BPA-free water bottle that filters water and tracks your intake. A smart water bottle might be a good investment if you know you aren’t drinking enough water each day.
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Eat less processed food
When you’re busy, it’s easy to eat out or grab something convenient from the vending machine or office kitchenette — but these foods often lack nutrients and are filled with sugar. Instead of snacking on these items throughout the day, pack your own meals and snacks made from whole foods (like fruit, veggies, nuts, and seeds).
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Set daily alarm to take medicine or vitamins
If you have a condition such as heart disease or diabetes, it’s important that you take your medication regularly. If you have trouble remembering to take your medicine each day, set an alarm on your phone or on your computer to remind you at the same time each day. You can also ask someone close to you — like a spouse or friend — to check in with you each day at this time to make sure that you’ve taken your medication.
Manage your stress
Almost everyone is aware of the destructive effects of stress on our mental and physical health. Running the hectic life people use to have these days and struggling with every little issue, especially unexpected ones seems overwhelming. But the good news is that there is no room to worry.
The best way to control your stress is to visit a therapist on a regular basis. They help you keep a handle on your stress. If you cannot afford visiting a therapist, allocating 10 minutes of your day to meditation and pure concentration would be a great idea. If not possible, pick your shoes and go for a walk in quiet green locations such as parks in which, you can take deep fresh breaths and be far away from everyday challenges for some minutes.
Start applying these tips in everyday life and then you will see big changes soon!
