HEALTH AND FITNESS FOR BUSY PEOPLE

10 Health And Fitness Tips For Busy People realbuzz team Realbuzz Team 4 minute read Life races past at 100mph and staying healthy and keeping fit can be an uphill struggle when you’re busy. Here are 10 tips that will help you to find time so that you can keep in tip-top shape. 1 The List A great way to focus your time on the things you value, such as staying healthy and fit, is to create a list of everything you’d like to do in your free time, such as watching your favourite TV series or running. Once you’ve got your list, number each activity in terms of how much of a priority it is for you, starting at number one and working your way down. At the end of this task you’ll have a list of the activities you value. Try to always fit in at least one of your top three priorities per day, even if it’s just for 15 minutes. 2 Less Can Be More You do not always have to exercise for an hour to reap the benefits and as soon as you understand this you will be able to exercise more regularly, even when you have a jam-packed day. For example, you can do four minutes of kettle bell exercises, four minutes of abs work and two minutes of squats and lunges. 3 Learn Some Super Quick Recipes Slaving over a hot oven is no fun, especially when you’ve had an awful day and arrive home late into the night. To make sure that on these days you don’t reach for unhealthy convenience foods learn some super quick recipes you can knock up in an instant. A turkey steak with a feta and beetroot salad is a healthy meal that can be knocked up in less than 10 minutes, as can vegetable frittatas. 4 Use The Loudspeaker Or Your Mobile If you tend to be on the phone a lot, think about ways you can get active during these long calls. Getting out of the office and going for a walk somewhere quiet can be a great way to get some exercise without losing any concentration whilst on the phone, or even pacing in your office whilst on the phone can help keep you active and healthy. 5 Optimum Foods When you’re busy your diet can suffer and vending…

Health and fitness for 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 atleast 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.

It is said life is not just a bed of roses. It’s not uncommon one finds thorns in one’s life journey. As an adult investing time in ourselves for our healthy ,may not be an easy task. Regardless of whether it’s a 9-to-6 job ,a night-shift or a stay-at-home job; there’s no excuse that can be priortised nor compensated for youth health.

Author
Priyanshi Sharma
(Ms. Priyanshi Sharma is a Faculty of Commerce in Lal Bahadur Shastri Group of Institutions. She has completed her PG in pure commerce & has qualified UGC-NET Exam. She also has experience of mentoring CA and CS students as well. Her areas of interest are tax and law)