Healthy tips when you’re busy at work

Healthy tips when you’re busy at work

Do you always short of time when you are trying to make healthy choices. Perhaps you often find yourself in a dilemma if you should work an extra hour or head to your yoga classes? What if I told you, you could easily incorporate both? It is always easier said than done; however, by combining few changes in your busy lifestyle, you can make significant impact on your mind as well as body. You can start small and build from there.

Read on to find ways in which you can squeeze healthy choices in your jam-packed schedule.

Balanced Diet

1. Consume iron rich foods

If you do not eat enough iron, it may cause fatigue or depression. You can opt for oatmeal, lean meats, and lentils to meet your body’s iron requirements. Iron boosts muscle strength and provides you with enough energy to get through the workday as well as your workout.

2. Prep for seamless weeknight meals on the weekend

You can chop veggies for salads and store them in the fridge. You can also pre-cook grains and proteins and store them to use all week. This is because chopping and mixing take a lot of time. You can easily put together salads using chopped veggies, proteins and toss them with some dressing within five minutes.

3. Opt for soups & stews

Soups are not only healthy but also can help you save time as well as money. You can prepare a large batch at the beginning of the week and freeze the leftovers in single serving bowls, and thaw as required. You also do not have to worry about getting bored as there are endless recipes available!

4. Instead of snacking eat full meals

When you are busy, you may feel you do not have time to sit down and enjoy your full meal. You may find it easier to grab small bites of unhealthy snacks between meetings throughout the day. Although you may feel like you are not eating much, you may end up consuming more calories than eating meals. You can put together quick meals and eat on the go.

5. Eat mindfully

With the deadlines approaching, it’s so easy to have meals while glued to the computer screen. While doing so, you may forget to breathe, let alone being mindful of how your body feels. No matter how stressed you are, breathe between the bites, and note when you are full. By eating mindfully, you will end up eating less and feeling much better.

6. Avoid bar bites

After a long day at work beer and chicken wings may sound like just the things, you need. However, instead of loading up on both bar food and booze just stick to one. Before heading out to drink, it’s best to eat a small filling meal to avoid the temptation of ordering French fries. If it’s inevitable to nosh, try either soup or salad.

7. BYO lunch

While packing and preparing lunch may feel like a time-intensive task it will help you save money and make healthier choices. Some ideas you can use which are simple creations include quinoa salads, veggie wraps or hearty soups which can be prepared in bulk and enjoyed all week.

Fitness Regime

1. Deskercise

Sometimes you may not find time for a workout. However, that doesn’t mean that you cannot exercise at all. Doing exercises at your work desk is a great way to sneak fitness into your busy schedule. You can include exercises such as stapler curls, crunches, shoulder shrugs, etc.

2. Go for interval training

Busy schedules often mean no time left for a workout. But in actual you do not require more than 20 minutes for a great workout. Short spells of high-intensity exercises can indeed be more effective. Take a walk on the treadmill or do few sprints and enjoy the post-workout energy boost.

3. Fit in a quick strength workout

You may find it difficult to wake up in the morning for your workouts. Instead of skipping the exercise altogether, you can do a 15 minutes bodyweight workout at home. Another great option is a quick yoga session.

4. Walk it out

The majority of the jobs these days require you to sit in front of the computers. You can sneak in exercise by running for errands on foot, parking away from your destination or taking the stairs. Due to advances in medical product development, there are several tracking devices available which can help you track your walking progress.

Apart from afore-mentioned points stay hydrated, meditate before bed, turn off the technology at home, and stay organised with your to-do lists.
Set realistic personal and professional goals so that you do not end up stressing yourself out. Also, do not forget to take a vacation once in every few months. By setting realistic goals you will keep you happier, healthier and more productive.

Author Bio: Shuchi Sankhyayan is a Mumbai based Content Specialist who has spent 15+ years romping around the healthcare, medical device, manufacturing, content and software industries. She is currently a Content Specialist at Technosoft Innovations, Inc. where she documents and presents the latest researches and innovations of the company in medical devices industry. She holds a graduate degree in Science and Post-Graduation degree in HR. In her spare time she is an avid reader, hobbyist and enjoys sharing medical product development knowledge and experience via her posts and articles.

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