10 Health And Fitness Tips For Busy Professionals


10 Health And Fitness Tips For Busy Professionals

10 Health And Fitness Tips For Busy Professionals

Are you a busy professional; an executive with no time to stay healthy and in shape? This article is for you.

Finding the time, and the motivation, to start fitness exercise can be challenging for most people, especially if they have to go to work early and come home late.

But just the way we attend to our business, making sure that there are no issues with it, we need to pay even more attention to our health.

What’s the point of it all, when our health eventually fail and we wind up on the sick bed or we get out of shape physically?

As business owners, it’s easy to forget that you have to take care of yourself too, when you’re caught in the web of work-work-work!

Your Body Needs You

Just like your business needs you to remain afloat, your body needs you to care for it in order to function properly.

Leading a healthy lifestyle will benefit both you and your business in the long run as healthy people tend to be happier and more productive.

Sadly, for many people in today’s fast-paced society, life is an endless grind of appointments and deadline.

Everyone seems to be in a hurry to get somewhere.

In fact, someone once remarked, though humorously, that 24 hours just isn’t enough for one day, with all the screaming tasks to be accomplished on a daily basis.

If you are neck deep into your career, or you have a large family to attend to on a daily basis,

just how do you find the time to cool off and let out some steam?

With such a tight schedule, many are too busy to make out time for anything else, so finding the time to care for their health becomes a challenge and a priority.

But not to worry; below are 10 tips to help you keep in shape, even if you’re a busy professional.

10 Health And Fitness Tips For Busy Professionals

1. First, Plan Your Day

health tips for busy professionals

Most busy executives have a personal assistant to order their daily schedule and reduce the clutter as much as possible.

But it’s OK, even if you don’t have a PA or a secretary; you can still take a moment to plan, in writing, how you intend for your day to be structured.

And once you’ve written out your to-do/priority task, try to stick with it.

Letting things take you unawares and shift your focus is no way to maintain a healthy life.

If you pander and adjust to every passing wind, you will soon lose your footing and grasp of things.

And your health will suffer for it.

Also plan for leisure; what you want to do when you’re not working or where you want to hang out during break.

Going on a break is your opportunity to reward yourself for your hard work, so don’t deny yourself that little time-off.

2. Do A Little Workout

fitness for busy executives

You may not have the time to do an hour-long exercise each morning, but you can start with a few minutes’ workouts before you go our every day.

This will greatly enhance your physical and mental health, and keep you in shape for the day’s activities.

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No matter how little time you commit to workouts, if you’re consistent you’ll soon begin to reap the reward of fit and healthy life.

3. Learn To Delegate Tasks

Hey, I know you’re a workaholic, a perfectionist who always needs to do things yourself.

But for the sake of your health and sanity, you must find a balance.

If you don’t, you’ll find that you’ll begin to wary yourself with too many activities with little time to spare for anything else, even your health.

If you’re a business executive, and even if you’re not, the best way to get around this is to surround yourself with effective and quality people; people who are able to represent you without you always needing to be there personally. In the long run, you’ll be able to enjoy a richer life while also meeting up all your goals at the same time.

4. Cook In Bulk

Aside from saving you expenses when you cook your meals ahead in bulk, it will also save you the pain of having to spend hours in the kitchen every evening or night when you have to prepare food for the family.

This will give you plenty of hours to relax afterwards, all week long.

You only have to devote a day one weekend when you cook for the whole week, then for the other days, all you have to do is warm your soups and stews whenever any member of the family needs to heat.

You’ll find that this approach gives you time during the week for other fulfilling activities, like advancing your career or working out at the gym.

Another benefit of cooking like this is that it saves you the trouble of having to rely on fast foods too often.

Eating home-cook meals is a far healthier option to eating processed snacks and beverages bought from fast foods restaurants.

5. Find Time For Family

health tips for working professionals

This might be tough, but you just have to go out of your way to achieve it.

You must deliberately set out time where nothing matters and nothing will interfere with your time spent with loved ones.

That means if you’re on vacation or taking a break from work, don’t let serious official concerns creep in and sour the mood, unless you work for the FBI.

But no matter how busy you are, you must always find time to spend with your family or friends.

It may not be much, but it’ll worth far more than you can imagine.

Don’t always put yourself in a position where nothing else matters aside from your job or chores.

Spending quality time with kids, spouses, friends, and laughing freely can improve your health and boost your psyche tremendously, if only you knew.

Furthermore, laughing and playing around with your family members, kids especially, is a great way to keep fit both mentally and physically.

In other words, all the while you’re running around playing hide-and-seek with the kids, you’re actually working out with knowing it.

6. Stretch Out On The Sofa

tips for staying healthy at work

You simply have to relax, no harm in that.

Working hard or tirelessly all day, all week can be great for putting more money in your pocket, but overall, you’re piling up your stress level.

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As you know, stress has a grave impact on your general health and wellbeing.

It can slow down your pace in the long run and make light of all you have achieved. So what do you do?

Relax; just breathe.

One of the best things you can for yourself is to shut down for the day.

Just stretch out on the bed and go to sleep. No one works round the clock, so don’t be fooled.

In the end, everyone has a breaking point.

7. Get Excited

Don’t ask me what for; just get excited. You’re alive, aren’t you?

That’s something to be excited about. And there’re loads of other things to keep you alive and forward looking.

Things are not really that bad, and the sun will shine again soon. That’s something to be excited about again.

In your objective of keeping fit and healthy, you have to keep worry and anxiety away.

Walk with a bounce, shoulders squared, chin up and eyes focused.

Let your demeanor show how confident you are.

Being apprehensive and fearful has a way of not only ruining our day; it can breed anxiety and have a negative impact on our health.

Put a smile on someone’s face and you’d have multiple reasons to smile yourself.

Run up the stairs. Shake hands firmly, and do so with a smile, looking at the other person in the face.

You come across as reliable and well-motivated.

And that kind of excitement will cause positive energy and beneficial chemicals to be released into your body for optimal performance.

So you not only enhance your personality, you also enjoy improved health as well.

8. Be Active

If you’re too busy and have no time to hit the gym, even on weekends, then your best bet would be to engage in round-the-clock exercise.

How? It’s pretty much simple: use your hands and feet the old fashioned way.

Do things yourself rather than sitting back and having someone run to the bank or the grocery store for you.

This is not to counter what we talked about earlier on about delegating activities.

But I’m sure you can find a healthy balance, because assigning task doesn’t mean that you sit back and do nothing.

It only means that you don’t get to do everyone while your colleagues or workers sit back and cheer you on.

So being active and mobile is a great way to keep fit.

If you’ve spent all morning behind your desk in an air-conditioned office, then why take the elevator when you’re going for break?

Use the stairs instead. You’re exercising as you do that, burning off excess calories and stretching your muscles and joints.

You can also take out time to do some gardening at home.

Weed the plants around the fence, or trim the lawn yourself sometimes.

Just be sure not to snip off one of your fingers.

9. Eat A Health Breakfast

When you’re often engrossed in one activity or the other, you’re likely to eat on the go and accumulate calories without know.

All the mindless grazing we do can heap some unnecessary fat residue in our body.

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So first and foremost, like we mentioned, prepare some home-made food and ensure you do not skip breakfast.

No matter how early you have to leave the house, make sure you eat something.

Grab a bite of snacks, bread, some fruits, a cup of tea, ham and eggs, etc.

Eating a healthy breakfast with adequate supply of vital nutrients (protein, healthy fat and some carbs) will keep you in top shape for to face the day ahead.

Avoid plenty of sugar that can increase your risk of diabetes or obesity.

Also, as you rush out to work, don’t forget to carry your food flask plus a good snack that you can munch on during work.

This is great strategy for limiting your dependence of junk foods.

Furthermore, just in case you fall into this category; try not to starve yourself.

How dare you even say you don’t have the time to eat?

Starving your brain of essential nutrients will only impair your health in the long run, if you keep it up.

Finally, do not forget the importance of drinking water.

No one needs water more than you, considering your hectic schedule.

So always have your own water bottle handy, even if there’s a dispenser in your office. Your body needs to be properly hydrated to keep in shape.

10. Have A Home Gym

It can be great going to the gym and hanging out with other fitness buffs.

You learn a lot when you watch others in training, not to mention the fact that it can help your motivation level.

However, what if you don’t have the time to go the gym?

In that case you can create time, ones or twice a week, and train at home.

And it doesn’t have to be anything exotic; a simple squatting or sit-up exercise will suffice.

Doing some early morning push-ups is also a great idea.

If you can lay your hands on some fine gym pieces and you can set up your very own gym, that’s fine.

But whoever said that your workout has to take place at a gym?

It doesn’t matter where or how you achieve fitness.

And in any case, some folks just hang out at the gym for the show; they really do nothing serious there.

Working out at home, with your kids probably watching and having themselves a good life, can save you both time and money on gym memberships, which can really be expensive.


Here you have it; simple fitness tips threaded around your daily activities, so you have no excuse for not keeping fit.

We hope that the information here will help you in maintaining your health and fitness, in spite of your tight schedule.

And if you still don’t have the time to pursue fitness based upon the hands-on tips we brought you, then what can I say to you?

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