30 Apr Healthy Tips When You Are Short On Time
When you are time poor squeezing in healthier habits might seem impossible. It’s convenient to grab a pre-packaged muesli bar when out the door for the office than make a healthy cooked breakfast from scratch. And after a long day at work, skipping that 7pm yoga class for a comfortable seat on the couch is just way too easy.
A busy schedule is one of the greatest excuses for not eating healthily and exercising daily. But the truth is we all have hectic lifestyles and no matter how busy yours is, there are ways you can introduce healthy habits that won’t seem to be a chore and more importantly that you can maintain long-term.
Firstly, let’s look at nutrition as I have plenty of healthy tips when you are short of time and energy. Having healthy diet doesn’t mean you need to slave in the kitchen daily or only consuming vegetables and flash salads!
When you are cooking a meal, double the recipe and freeze the left overs in individual portions for lunch or dinner. Think about cooking stews and soups which are freezer and microwave friendly.
Use Slow Cooker
Before you head out for work or head off to bed, put the next days meal in the slow cooker and let it simmer away with out you. That smell when you come home will help wash away any stress from the day just been.
Plan a menu
Avoid the temptation of calling your favourite Thai take-away shop and plan out your menu for the week. Do one big shop and organise the produce so that you have everything at your home and not standing in an empty fridge trying to think what to eat.
Make smoothie/juice bags
Smoothies are a great way to fill up on important nutrients found in veggies, fruit and nuts within little effort. At the start of the week portion out a whole lot of ingredients into Ziplock bags and throw it in the freezer for when we need it. Be careful not to overload each drink with fruit as you well be drinking way more calories and sugar than you need!
How often do you find yourself eating in front of your computer or grazing throughout the day because you don’t have time for lunch? It has been shown you have improve digestion, more awareness and eat less when you take the time to set down without distractions and enjoy your meal.
No, I’m not talking from your local take-away shop! If you are too busy to head to your local fresh produce market arrange a weekly delivery of your groceries. Through places like mount wholefoods and countdown you can have fresh fruit and veggies delivered to your doorstep.
While 80% of your healthy lifestyle plan comes down to nutrition, the other 20% comes down to exercise. When you are under the pump with work and social commitments it is just as easy to skip a workout here or there getting out of sync. With these healthy tips when you are short of time it will make it easier to get into a rhythm with your exercise.
Exercise in your office
Doing body weight exercises and stretches at your desk is not only a great way to ensure you get your body moving, but it is also a great way to sneak in a little workout. Try breakup your jobs by doing a set of squats, lungs or shoulder shrugs. Walk to your colleague’s desk rather than email and take the stairs rather than the lift.
Aim to spend 50% of your day standing or moving and walk lots. Our bodies love movement and more often than not we aren’t doing enough even when we are super busy. So try and aim to walk 10,000 steps per day, you then wont be carrying around the guilt of needing to do a workout all day.
Turn off the TV
Sitting in front of the TV can drain you of time and energy. If you just can’t miss your favourite series, in the ads do a quick workout. Spend each ad breakout working up a sweat. Do a set of jumping jacks, crunches or squats until your show resumes.
Try interval training
Short bursts of high-intensity interval training is a great way to get your heart rate up and burn those extra calories. A 20 minutes interval workout that breaks a sweat is much more beneficial than a long session or a long distance run at one pace. And best of all, there are plenty of high-intensity workouts that you can do at home without having to make the trek to the gym.
Keep it varied
If you are bored with your workout program, you will struggle with the motivation to keep it up particularly if you are busy. So instead of heading to the gym or doing your regular jog each day, mix it up with a spin or yoga class a couple of times a week. Refresh your program regularly and update your goals to keep your program varied and fresh.
Exercise and healthy eating shouldn’t be a chore, nor should it be an add-on to your busy life. It should become just part of your lifestyle, your everyday norm. By incorporating easy healthy habits slowly into your day, it will become natural and end up being one of your life’s non-negotiables.
Inside the online gym we have got cooking classes, recipes, fittips and educational resources to help you make being healthy easy. We also run monthly webinars about all things health and wellness. To find out how the online gym can make your life easier check it out here.