Healthy habits for busy lives: Sneaky ways to stay fit
27th Nov 2023 Wellbeing
3 min read
From stability ball seating to
prioritising sleep, here are simple habits you can embrace in your busy life to
maintain your health
Balancing a hectic schedule with health-conscious
choices is more accessible than you might think. By incorporating a few
intentional habits into your routine, you can enhance your overall wellbeing.
This guide unveils a collection of sneaky yet
effective ways to stay fit amidst the hustle and bustle.
1. Stability ball seating
Investing in a stability ball to periodically replace
your chair is a small change that can yield significant health benefits. The
instability of the ball engages your core muscles, promoting better posture and
reducing the strain on your lower back. As you swap out your chair for the
stability ball throughout the day, you introduce subtle movements that
counteract the sedentary nature of office work.
This not only contributes to physical well-being but
also fosters improved concentration and productivity. Additionally, the
stability ball allows for a range of exercises, from gentle bouncing to more
targeted core workouts, providing flexibility in how you incorporate movement
into your work routine.
2. Standing desk
For those working from home, investing in a standing
desk and a walking pad is a strategic move toward a healthier work environment.
A standing desk allows you to alternate between sitting and standing, reducing
the negative effects of prolonged sitting. This ergonomic solution not only
supports better posture but also boosts energy levels and prevents the
stiffness associated with extended periods of sitting.
"A standing desk supports better posture, boosts energy levels and prevents the stiffness of extended periods of sitting"
The walking pad complements the standing desk by
providing a subtle yet effective way to incorporate steps into your workday.
Whether you're answering emails or attending virtual meetings, the walking pad
allows you to stay active without sacrificing productivity.
3. Commute exercise
Incorporating physical activity into your daily
commute is a practical way to sneak exercise into a busy schedule. Walking or
cycling to work, when feasible, not only adds cardiovascular benefits but also
sets a positive tone for the day.
Choosing stairs over elevators further amplifies these
health benefits. Climbing stairs engages various muscle groups, elevates your
heart rate, and contributes to overall physical fitness.
4. Mobile meetings
Embracing mobile meetings is a dynamic way to infuse
physical activity into your work routine. Standing up or moving around during
calls not only adds a layer of movement to your day but also enhances cognitive
function. The shift from a sedentary position to a more active one promotes
blood circulation, reducing feelings of lethargy and improving focus.
"Moving around during calls not only adds more movement to your day but also enhances your cognitive function"
Mobile meetings provide a unique opportunity to
multitask effectively, allowing you to address work responsibilities while
staying physically engaged. By adopting this habit, you not only contribute to
your physical health but also create a more energetic work environment.
5. Stretch breaks
Integrating short stretch breaks into your work or
study routine is a simple yet powerful way to care for your physical
well-being. Prolonged periods of sitting can lead to muscle tightness and
decreased flexibility. Incorporating stretches helps counteract these effects,
promoting improved range of motion and preventing discomfort.
Simple stretches, such as neck rotations, shoulder
stretches, and seated forward bends, can be seamlessly woven into your workday.
These breaks not only benefit your physical health but also contribute to
mental well-being by providing moments of relaxation and rejuvenation.
6. Prioritise sleep
Prioritising sleep is a cornerstone of a healthy
lifestyle, especially in the midst of a busy schedule. Establishing a
consistent sleep routine, including a set bedtime and wake-up time, helps
regulate your body's internal clock. Aim for seven to nine hours of quality
sleep each night to allow your body and mind to recharge effectively.
"Prioritising sleep is a cornerstone of a healthy lifestyle, especially in the midst of a busy schedule"
Quality sleep is essential for cognitive function,
emotional well-being, and overall physical health. Creating a conducive sleep
environment, with a comfortable mattress and minimal distractions, further
supports a restful night's sleep.
7. Limit screen time
Being mindful of screen time is crucial, especially
during leisure hours. Excessive screen time, especially before bedtime, can
interfere with sleep quality and contribute to eye strain. Establishing
boundaries for checking emails and social media allows for intentional breaks
from screens.
Consider incorporating a digital detox period before
bedtime, during which you engage in relaxing activities that don't involve
screens. This practice not only benefits your sleep quality but also promotes a
healthier balance between technology and personal well-being. By limiting
screen time, you create space for other activities that contribute to your
overall mental and emotional health.
Banner photo credit: Woman walking while on a work call (Gustavo Fring)
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