Fit Life, Busy Life: Tips for Balancing Health and Work in Today’s World

March 15, 2024 Pooja Singh

Balancing health and work: We all understand the importance of health and maintaining physical and mental fitness but we are not able to start our fitness journey. Days are becoming busier and even if we can find some time we spend it on our digital devices. Lack of physical movement and more engagement with phones, laptops, and television is impacting overall human health in very adverse ways. When we are in a cycle of being busy with work and not making an effort for our health then we make unhealthy choices in food as well.

Delaying fitness journeys, both movements and a healthy diet impacts physical as well as mental health and eventually makes us prone to diseases. Nothing is impossible so let’s make a start and try to include simple tips to break the imbalanced cycle of work and no fitness.

Tips to Balance Health and Fitness with Work and Busy Life

Move your Body once you Wake up – Take a few deep breaths, smile, and get on with moving your body. Morning breeze and sunshine are the fuel your body needs once it wakes up. Morning sunshine will help you sleep better at night as well. So, get up and get going.

Begin your day on a positive note with a simple 10-minute walk in the sunshine. Start small first
Once consistent with 10 mins walk increase your pace and increase time to 20 minutes
Consistency is the key to fitness habits. Do it for 21 days and feel the difference
Check your progress, stay motivated, and enjoy your health journey

Advance Planning of meals – Balance will also come if you plan your meals in advance. This will not only help you eat healthy but will also help you avoid junk food. Moving your body and eating healthy will bring you back on your fitness journey

Plan your meal in advance, buy grocery and prepare in advance
Manage portion of your meals, include a box of salad and fruits
Be conscious of what you are eating, Healthy choice is always available
Do meal preparations in advance like chopping veggies, dips, dry fruit mixes, base curry
Water in equally important in fitness journey. Stay hydrated and bring 1-2 litres of water.
Including superfoods like seeds, nuts, raw veggies can provide nutrition and healthy snack option

Take Breaks and Stay active – Incorporating habits of taking short break not only releases body stress, stress due to long hours of sitting, but also refreshes you mentally. Take small break every hour. Sharing examples which can be incorporated and will make difference when followed continuously

Get up from your desk, stretch your legs, refill your bottle
Climb up one flight of stairs and come back
Look outside of your window and rest your eyes
Incorporate short walks around office building

Walking after Eating Meals – 10 mins walk after meal reduces the insulin spikes and helps in digestion of your food. This adds up to your daily body movement and helps with overall fitness. This simple practice can be incorporated easily in your daily habits.

Walk and Talk – Sitting long hours can have adverse effects on your body. Make a habit of standing up and taking call. If you do not have option to move during office call then stand up every 20 mins. Try to identify call which you can take while walking. This will allow you to be active throughout the day.

Standing up every 20 mins if doing a sitting job
Identify calls which can be done standing
Try to walk and talk in as many calls possible
Personal calls can be prioritised for walk and talk

Include Strength Training – Lack of movement impacts our bone strength, muscle and stamina. All adults should include at least 3 days of strength training.

Plan strength training days in advance
Start by 10 to 20 mins of simple exercise after warm up
Plan one strength training session on Saturday or Sunday and plan rest of the two
Be kind to yourself and start will simple strength exercises to avoid injury

Conclusion

Health and work are equally important aspects of our life and we should pay equal importance to both. Try to incorporate healthy habits and tips mentioned above will definitely assist you. Start small by incorporating one movement habit and you will definitely feel the difference.

Disclaimer: The information provided in this blog is for general informational purposes only and should not be construed as professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.