Being Healthy with a Busy Schedule
A healthy food image to help grab your attention. Did it work?
There is not one topic as talked about and disagreed upon than health. Even between doctors, there is little agreement on what being “healthy” means.
For this article's sake, being healthy will encompass both physical and mental health — as I believe you simply can not have one without the other.
As someone who leads a busy life, it can be challenging to stay healthy when you’re constantly on the go. Between work, family, and social obligations, finding the time to cook healthy meals or hit the gym can be impossible.
But don’t despair! There are plenty of ways to prioritize your health and wellness without sacrificing your busy schedule or spending hours in the kitchen meal prepping.
In this post, I’ll share my top tips for staying healthy and energized even when life gets hectic.
Start with the basics: sleep and hydration
Before we dive into specific tips and tricks, it’s essential to address the foundational pillars of health: sleep and hydration.
Getting enough rest and staying hydrated are two of the most critical components of a healthy lifestyle. Without these two things, your body will struggle to function optimally, and you’ll likely feel tired, irritable, and unable to focus.
So, what can you do to prioritize sleep and hydration?
Firstly, aim for at least 7–8 hours of sleep per night. This may mean adjusting your schedule or cutting back on late-night activities, but it’s worth it for the benefits you’ll reap.
I really hate to say that waking up early will change your life, but man do I have some bad news. Waking up early will change your life.
Secondly, make sure you’re drinking enough water throughout the day. This will vary depending on your activity level, but a good rule of thumb is to aim for at least 8 cups (64 ounces) per day. Or you know, suck down on your Stanley cup.
By prioritizing these two foundational components of health, you’ll set yourself up for success and have more energy to tackle the rest of your busy day.
2. Make small tweaks to your diet
Eating healthy doesn’t have to mean spending hours in the kitchen meal prepping or following a strict diet plan. In fact, small tweaks to your existing diet can make a big difference in your overall health and wellness.
Here are a few simple changes you can make to your diet:
Swap processed snacks for whole foods like fruits, veggies, nuts, and seeds
Choose lean protein sources like chicken, fish, tofu, or beans
Opt for whole grains like brown rice, quinoa, or whole-grain bread instead of refined grains
Add more veggies to your meals by incorporating them into soups, stews, stir-fries, or salads
Limit your intake of added sugars, saturated fats, and processed foods
These small changes can add up to big improvements in your health, without requiring a complete overhaul of your diet.
3. Prioritize movement throughout the day
Exercise is crucial for maintaining good health, but finding time for a full workout when your schedule is packed can be challenging. However, you can still prioritize movement throughout the day, even if you can’t make it to the gym.
Here are a few ways to incorporate movement into your daily routine:
Take the stairs instead of the elevator
Park farther away from your destination to get in a few extra steps
Go for a walk during your lunch break
Stretch or do some bodyweight exercises during TV commercials
Dance or do some light yoga before bed
These small bursts of activity can add up over time, and you’ll likely feel more energized and focused as a result.
I work from home, so these movements while easy, are even more important as I don’t even have a walk to my car or up to my office. Doing quick 5-minute workouts every 2 hours at home while working will change your body.
4. Practice stress management techniques
Stress is an inevitable part of life, but chronic stress can take a toll on your physical and mental health. That’s why it’s essential to practice stress management techniques to help you cope with the demands of a busy schedule.
Here are a few stress management techniques to try:
Deep breathing exercises
Meditation or mindfulness practices
Yoga or gentle stretching
Taking a break from technology or social media
Spending time in nature or engaging in a relaxing hobby
5. Optimize your snacking
When you’re on the go, reaching for convenience foods like chips, candy, or energy bars can be tempting. However, these types of snacks are often high in sugar and processed ingredients, which can lead to energy crashes and weight gain over time.
Instead, try to optimize your snacking by choosing whole foods that are both nutritious and easy to transport. Some examples include:
Fresh fruit like apples, bananas, or oranges
Cut-up veggies like carrots, celery, or bell peppers
Hummus or nut butter with whole-grain crackers or rice cakes
Hard-boiled eggs or string cheese
Trail mix with nuts, seeds, and dried fruit
These snacks are quick to prepare and can be easily packed in a lunchbox or tote bag for on-the-go nourishment.
6. Find a workout buddy
One of the biggest challenges of staying active with a busy schedule is finding the motivation to do so. That’s where a workout buddy can come in handy.
By finding a friend or coworker who shares your health goals, you’ll be more likely to stick to a consistent exercise routine. Plus, having someone to hold you accountable and provide support can make all the difference.
You don’t have to commit to a full gym session together — even a quick walk or jog around the block can be a great way to boost your energy and get your blood flowing.
And an afternoon quick walk with a coworker to break up the day? Sounds amazing.
7. Prep your environment for success
While meal prep may not be feasible for everyone, you can still prep your environment for healthy habits. This means making sure your home, office, and car are stocked with healthy options, and removing any temptations that may sabotage your efforts.
Some ways to prep your environment for success include:
Stocking your fridge and pantry with healthy snacks and meal options
Packing a lunch or snacks the night before, so you’re not tempted to grab fast food on the go
Bringing a refillable water bottle with you wherever you go, to ensure you stay hydrated
Clearing your workspace of unhealthy snacks or treats
Keeping a pair of sneakers or workout clothes in your car, so you’re always ready for a quick exercise session
By setting yourself up for success in this way, you’ll be more likely to make healthy choices throughout the day, even when life gets hectic.
8. Practice gratitude and self-care
Finally, it’s essential to prioritize your mental and emotional health, especially when you’re juggling a busy schedule. Practicing gratitude and self-care can help reduce stress, boost your mood, and increase your overall well-being.
Some ways to incorporate gratitude and self-care into your daily routine include:
Taking a few minutes each morning to reflect on what you’re grateful for
Scheduling in time for self-care activities like reading, taking a bath, or practicing yoga
Prioritizing quality time with loved ones and engaging in activities that bring you joy
Getting enough rest and prioritizing relaxation time
Focusing on the positive aspects of your life and practicing positive self-talk
In conclusion, maintaining a healthy lifestyle doesn’t have to be an overwhelming task, even with a busy schedule. By prioritizing sleep, and hydration, making small changes to your diet, incorporating movement into your day, and practicing stress management techniques, you can improve your overall health and well-being.
Remember, it’s not about perfection, but progress. Small, consistent actions can make a big difference in the long run.