In today’s fast-paced world, maintaining good health can be challenging, especially for those with demanding schedules. While juggling work, family, or personal commitments, staying healthy often takes a backseat.
However, with a few strategic adjustments, it is possible to integrate healthy habits into your daily routine, including your busiest days. Here are some expert tips and reminders to help you stay healthy in your busy life.
- Prioritize getting enough sleep
In a busy lifestyle, sleep is often the first thing that is sacrificed. While often normalized, studies have revealed that inadequate sleep can lead to various health issues, including cardiovascular health problems.
Sleep plays a vital role in maintaining our overall health. Therefore, quality sleep must be a priority, even more so for those living a fast-paced life.
The Centers for Disease Control and Prevention (United States) explained that most adults need 7-8 hours of good quality sleep to support heart health.
So, no matter how busy your life is, it is time to make adjustments as regular sleep deprivation is not something to remedy with energy drinks and coffee! Start by creating a calming bedtime routine and great discipline in sticking to bedtimes that allow you to sleep enough.
- Incorporate physical activity during your day
Physical activity is essential for maintaining both physical and mental health. According to the World Health Organization (WHO), adults should aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week.
For busy people, this may seem like a daunting task. However, you can break it down into shorter sessions. You can start by taking the stairs instead of the elevator, walking or cycling to work, or doing quick 10-minute workouts during your breaks at work and home. Even short bursts of activity can improve cardiovascular health, reduce your stress levels, and improve your mood.
Read more 10 Effective Tips to Reduce Stress and Prioritize Your Health
- Opt for healthy quick meals instead of fast food
A busy schedule often leads to poor dietary choices, such as skipping meals or relying on fast food. To maintain energy levels and support overall health, focus on consuming nutrient-dense foods that are quick and easy to prepare.
A team from the University of Washington School of Public Health published results suggesting that people who cook at home more often are likely to eat a healthier overal diet.
Of course, having a busy lifestyle means you don’t have the time or energy to cook elaborate healthy meals. But there are plenty of simple yet nutritious meals that you can prepare in less than 15 minutes! All you need to do is start browsing for simple yet healthy meals using ingredients that are packed with nutrients.
After all, stopping by to get takeout while on the move also takes minutes out of your day. You might as well utilize those minutes to ensure you eat healthy and boost your overall health amid your busy days.
- Manage your stress levels
Chronic stress is a common consequence of a busy lifestyle and can have serious health implications, including increased risk of heart disease, depression, and weakened immune function. Therefore, effective stress management techniques are essential for long-term health.
Mindfulness practices, such as meditation and deep breathing exercises, have been shown to reduce stress and improve emotional well-being. Even just a few minutes of mindfulness each day can make a significant difference.
Read more Embracing a Healthy Lifestyle for a Better You
- Stay hydrated
The National Academies of Sciences, Engineering, and Medicine (United States) recommends a daily water intake of about 3.7 liters for men and 2.7 liters for women. However, individual needs may vary based on activity level, climate, and overall health.
Dehydration can cause fatigue, headaches, and even heatstroke, especially if you are based where we are, in Bali, where it is generally always hot and sunny.
To prevent dehydration, carry a reusable water bottle and set reminders to drink water throughout the day. Adequate hydration supports metabolism and helps maintain energy levels throughout your busy day.
Maintaining good health amidst a busy lifestyle is not only possible but also essential. We hope that you start practicing better self-care while busy and that you stay well. And if you ever need us, our English-speaking team at Prime Plus Medical in Canggu is ready to assist you 24/7.
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