When you're a busy professional running from one meeting to the next, working to hit tough deadlines, and trying to maintain some semblance of a personal life, it can be easy to put self-care on the back burner. Thankfully, you don't have to spend hours in the gym or kitchen to make small changes that can help you feel your best (and can even support increased productivity). Here, we'll take a look at simple steps you can take to create a healthy lifestyle despite a jam-packed schedule.
Nutrition tips
Prioritizing nutrition can help boost your energy levels and support a healthy immune system. Whether you've been incorporating healthy meals into your life for years or you're just getting started, try incorporating these simple healthy eating habits to help you feel your best.
Stock your fridge
When you have a busy schedule, you need options that are easy to grab as you head out the door. Stock your fridge (and counter) with healthy essentials like fruits, veggies, and single-serve low-sugar yogurt. Struggling to get to the grocery store? We get it. There's nothing wrong with ordering grocery pickup or delivery to make sure you have the essentials on hand to help you feel your best throughout the work week. If you're able, keeping a stock of healthy snacks in the fridge at work can help you stay on track when you're away from home.
Try meal prepping
Spending an hour or two in the kitchen once or twice a week to prepare meals can help to make sure you have plenty of healthy options on hand that don't require a stop at the store or a restaurant.
Try these meal prep tips to get started:
- Focus on protein. Seasoning and cooking a few pounds of lean protein provides an easy option for topping salads, rice bowls, or for enjoying alongside a plate of veggies.
- Prepare and measure out grain bases. Cook a pot of brown rice, quinoa, millet, or other whole-food grain, and measure it out into portions for the week. Use these in the following days to boost the fiber content and satiating power of your meals.
- Chop and prep veggies. When vegetables are washed, chopped, and stored in the fridge, it's easier to include them in your meals. Pro tip: make a goal to try a new-to-you vegetable each time you go grocery shopping.
Exercise tips
Current research-based guidelines suggest that healthy adults get at least 8,000 steps each day. It's also recommended that you get at least 150 minutes of moderate-intensity exercise each week. When you have a busy schedule, it's key to find ways to squeeze meaningful movement into your day. Try the ideas below to get your blood flowing without spending hours at the gym.
Walking pads
Using a walking pad—a small, easy-to-tuck-away treadmill designed for walking while you're working, watching TV, or otherwise engaged in activity—can be a great way to help you boost your activity levels while you're moving through a list of tasks.
Tabata workouts
Interested in getting a great sweat session in, but short on time? Tabata workouts offer quick, very high intensity intervals followed by periods of rest. By design, tabata workouts burn a high level of calories quickly, allowing you to get an effective workout that supports both cardiovascular and musculoskeletal health without requiring major changes to your schedule. Bonus: most tabata workouts can be done at home, without equipment.
Working out on-the-go
Small efforts throughout the day—like doing a wall sit while you're talking on the phone, taking the long way to your car, or taking a phone meeting while you're out for a walk—can all make a difference in getting more movement into your day. Wearing a fitness tracker can help you keep an eye on your movement and can motivate you to hit your step goals each day.
Taking care of your mental health
Taking proactive steps to support your health isn't just about nutrition and exercise—it's also about taking care of your mental health.
Meditation
Taking a few minutes each day to practice focused meditation can reduce stress and help you move through your day with a sense of calm. Explore guided meditations online to get started.
Journaling
Journaling a few times a week can help you work through difficult thoughts and emotions, allowing you to approach the day with a clear head. Not sure where to start? Check out these journaling prompts to help yourself put pen to paper.
Making time for things that matter
When you're working to further your career, it's easy to put spending time with your friends and family at the bottom of your to-do list. Relationships with loved ones aren't just important for your mental health—they're important for your physical health as well. Research shows that social disconnection can have effects on mortality similar to smoking 15 cigarettes a day. Simply put: spending time with others and building a sense of community can have a major effect on your well-being.
If your schedule doesn't allow for leisurely lunches or visits, you can still find ways to connect with the people who matter to you. Taking a few moments to send a text to a friend, inviting a loved one to exercise with you, or even running errands (like grocery shopping) with a friend can all provide you with valuable social interaction that can support your physical and mental health.
We're here to help you make the small changes that can add up to big results
At Evidation, our team is here to support you as you work to incorporate healthy habits into your busy life. When you download our free app, you'll be prompted to share the health data you're already tracking (such as sleep data, information from your wearable fitness tracker, etc.). We'll use the information you share to find patterns and connections, and we'll provide you with personalized, content-based insights that can help you take steps toward becoming your healthiest self. Click here to learn more and get started today.
