Too Busy To Exercise? Try Out My Secrets
Busyness is the “new normal.”
From the age of five to the time of dying — everyone is mentally wired to be busy.
But, it isn’t anyone’s fault. Busyness has nothing to do with age, sex, or profession.
You have work, family, and social obligations. To cope, you only have freaking 18 hours a day. The rest 6 hours you sleep. If that weren’t enough — emergencies pushed in a hamster wheel.
But just because you’re busy doesn’t mean you can’t stay healthy.
In fact, you NEED to stay healthier if you’re busier because you’re using your physical and mental energies more than necessary.
The good news is you don’t need to do anything fancy. You just need to be a little creative and flexible.
So if you’re looking for some new tips on how to stay in shape, read on!
#1. Eat smaller meals more often
By making a conscious decision to eat smaller portions, more often, you can control your calorie intake.
Cutting out excess calories is as important as burning them off through exercise.
So, instead of eating three large meals per day, try eating smaller meals more often.
Experts suggest that when you eat smaller portions:
You’ll feel more satisfied.
You’ll lose weight and body fat over time.
You’ll keep your blood sugar stable, which is important for overall health.
You’ll have more energy.
You’ll feel better — mentally and emotionally.
You’ll enjoy your food.
You’ll have better digestion and metabolism.
You won’t overeat.
#2. Listen to music
Listening to music does more than elevate your moods.
Research says music also positively influences the brain, allowing you to retain your memories and mental abilities as you get older. It can help you feel calmer and less stressed.
Remember, mental health is health!
#3. Avoid eating late at night
Eating late at night can cause more troubles than you can imagine.
Healthline suggests that eating late causes problems like:
It makes you gain weight as your body doesn’t have a chance to burn off the calories before bed.
It messes with your metabolism and your body’s natural rhythms, affecting sleep quality.
It can cause digestive problems like heartburn and indigestion, ruining your sleep and the next day’s productivity.
It can lead to poor food choices.
#3. Consume humor
Laughter has a great impact on both our mental and physical health.
Laughter is a good way to deal with the pressures of life. In addition, it improves blood flow and lowers blood pressure levels.
Believe it or not, it also alleviates muscular pain!
#4. Sip grape juice
If you’re trying to cut back on alcohol, black grape juice is an option to consider instead of red wine.
Dark grape juice is a good source of antioxidants, which can help lower cholesterol, regulate blood pressure, and protect the heart from illness.
#5. Don’t forget to floss
Flossing is an essential aspect of regular oral hygiene practice because it eliminates food particles that have been lodged between teeth.
Research says that not flossing can cause dental decay and gum disease and contribute to a host of other health issues, including diabetes, renal illness, and pneumonia — oh my!
#6. Use weekends to prep up your weekday meals
A busy person’s nightmare is being hungry and not having anything to eat.
So, on Sundays, cook a big pot of your favorite soup or stew. Make a large batch of quinoa or brown rice—Bake loaves or bread. Pack them in airtight containers, and you have weekday lunches and dinners sorted.
If you’re not much into cooking, prepackaged meals will do the trick.
But, avoid processed foods as much as possible.
Pack your own snacks and drinks. Some of my favorite snacks to pack are trail mix, dehydrated apple chips, roasted peanuts, etc.
But, you can pack whatever you like as long as it’s healthy and stays fresh for five days.
#7. Make exercises more than physical
If you’re short on time, one of the best ways to fit in a workout is to exercise during your commute.
Don’t mistake exercise for being only physical.
Engage in any mindfulness activities like:
Notice your surroundings.
Listen to the sounds around you.
Feel the seat or surface you’re sitting on.
Notice your breath.
Scan your body for any areas of tension.
Whether you walk, bike, or take public transportation, there are plenty of opportunities to get in a quick workout.
#8. Strip down before getting shut-eye
Sleeping naked has a bunch of health benefits, from improving your sleep quality to helping you lose weight.
For one, sleeping in the buff allows your skin to breathe and can help keep you cooler.
According to a study, stripping down may also help improve your insulin sensitivity and glucose levels if you have diabetes.
#9. Pack your lunch
Not only is packing your own lunch cheaper than eating out, but it’s also much healthier.
It gives you control over what you eat and allows you to sneak in plenty of healthy foods like fruits and vegetables.
#10. Make your office colleague a fitness partner
If you think about it, you spend a fair amount of time around your work colleagues, right?
That makes them the perfect companion for working out.
Plus, sharing fitness and physical activity has been shown to help build empathy and increase the sense of team identity!
Simply put — teammates make better workout buddies!
And if your office is located in a skyscraper, you have a built-in incentive to take the stairs and enjoy some social bonding!
#12. Take advantage of technology
There are plenty of great fitness apps and websites that make it easy to get in a workout no matter where you are.
From 2-minute yoga videos to strength training programs, there’s something for everyone.
#13. BONUS — Don’t stay in
One of the easiest ways to avoid getting healthy is to stay in your comfort zone.
But if you want to stay healthy, you’ll need to push yourself out of your comfort zone from time to time.
For one, staying cooped up can lead to feelings of loneliness and depression.
Additionally, too much time inside can also lead to a lack of Vitamin D, which is essential for healthy bones and overall health.
Also, many health risks are associated with being indoors, such as an increased risk for lung cancer and heart disease.
So, if you’re looking for a few new ideas to stay healthy and don’t have time for a full-blown workout program or diet overhaul, give some of these tips a try!
Let me know below which ones work best for you.
Also, share with me if you’ve got more ideas about squeezing healthier habits into busy schedules.
Thank you again.
See you soon!
Lots of Love,
Darshak
P.S. Gmail Users: If you find that might letter gets delivered to your Promotions tab (Damn it!), you can reroute it by dragging the letter to your Primary Tab (Oh Yeah!)
When Gmail asks you if you want to make this change permanent, then pump your fist in the air, shouting, “Heck yeah, you Google!”
Apple Users: You can tap on the email address at the top of this email and “Add to VIPs.”
Let’s break all the barriers!