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Staying Healthy: Quick Tips for Busy People



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In today’s busy world of setting targets and goals, it’s easy to neglect our health and mental wellbeing. World Health Organization (WHO) reports that in advanced economies, high physical inactivity compromises an individual’s quality of life in the long run.

Organizations encourage employees to join fitness centers or participate in corporate activities such as marathons to promote physical activity. You can work on your health while building a lifestyle that helps you achieve multiple goals.

Here are five simple and quick tips to stay healthy as a busy person.

Breaking Bad Habits

Sometimes you pick up harmful habits as a coping mechanism to deal with stress and anxiety. Some coping mechanisms could be simple habits like nail-biting or hair plucking, but other habits inculcate smoking, drinking, consuming high amounts of caffeine, or binge eating. You might start with a little drinking, but it becomes a harmful habit in no time. Also, drinking means you are consuming too many liquid calories.

If you’re thinking of getting rid of some of these habits, consider going for an intervention. Some treatments are home-based, while others need professional care. If you live in Pembroke Pines, Florida, the Vista Pines Health Group can provide customized treatment plans to help you recover.

Letting go of habits requires consistency, support groups, and most importantly, the intent to go through with this change. Some interventions require simple approaches, like gradually switching to healthier alternatives. For instance, if you’re working on reducing your consumption of soft drinks, like sparkling water, smoothies, tea, coffee, or water.

Build a Pace

Regular exercise helps an individual’s physical and mental well-being. Spending excessive hours at the gym to reap results can be counter-productive. Most people give up on working out because of their busy routines or making work and other aspects a higher priority.

A brisk walk daily for 20 minutes helps improve your blood circulation. If you want to build on this workout, consider adding two minutes of squats and lunges, eventually adding advanced exercises that require a gym and a coach. WHO suggests that adults moderate to high-intensity exercise at least twice a week.

You can also incorporate certain stretches in your sedentary work lifestyle to help increase blood flow, improve your posture, and reduce long-term health complications.

It can be simple things like stretching while sitting, walking around your desk for a few minutes, standing for some time, or taking stairs instead of the elevator that can make a big difference to your health.

Plan Meals

Save time and planning your meals can be beneficial to your busy routine. You know your typical weekly routine and the way you spend your weekends. Hence, it’s best to prepare meals in advance, based on the nutritional requirements of your daily activities.

Advance meal preparation will lead you to eat healthier and also save you time and maybe some money too. You will likely order a quick meal when you come home after a hectic day.

So, it’s best to make healthy or semi-cooked meals and freeze them, so you take them out, warm them up and eat them. This is easier than preparing food on the go after a tiring day.

As a bonus tip, planning meals can help you manage your expenses and reduce the likelihood of buying unhealthy snacks when hunger strikes. Planning your food weekly, bi-monthly, or monthly helps you stick to a routine.

Sleep Regularly

Busy people are often sleep-deprived and extremely stressed. They are likely to snap, have emotional breakdowns, and have trouble comprehending conversations throughout the day. Regular sleep is a vital prerequisite for being productive. If you are not getting enough sleep or not getting quality sleep, your health will start deteriorating.

Try fixing your sleeping schedule to get at least 7 to 9 hours daily. Improve your sleep routine by putting your phone away (or decreasing screen time), dimming the lights, and setting your sleeping environment to help you sleep better.

If you’re working through the night or have trouble sleeping, you could also compensate by having power naps of 20 minutes during the day to re-energize. Though it’s worth noting that uninterrupted sleep during the night has more benefits than powering through the day with power naps.

Stay Hydrated

You need to consume water daily to keep your body healthy.  Dehydration can cause medical issues that can be gastric and dermatological and may even lead to fatal conditions such as organ failure. Hence, it’s imperative that you ensure you intake the recommended amount of water daily.

And other than daily water intake, you can incorporate other healthy drinks like smoothies and green tea into your diet. Smoothies made the right way can be your best friend if you’re working on a healthy lifestyle. Look up some smoothie ideas and get creative with fruits, honey, mint leaves, or spinach, and you’ll have your drink in less than five minutes.


It might seem difficult to start a fitness regime when you already have a packed schedule. But it is not impossible, as sticking to this routine can be more convenient than snacking on the go. Staying healthy has a lot to do with nutrition, exercise, sleep, hydration, and maintaining a sustainable routine.

If you feel we may have missed some important pointers, feel free to add your two cents in the comments section below.

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