We all know what it’s like to be overwhelmed by a busy job. Even if you love the work you do, you might fail to properly take care of yourself in terms of your health. You might tell yourself that you’re too busy to eat properly or exercise frequently, as we’ll discuss in this article, but that doesn’t have to be the case. Let’s talk about some of the ways in which you could start squeezing healthy living into a busy professional life.
Eat more whole foods.
This is a great way to squeeze healthy living into a busy professional life. So many career-driven people tell themselves that they don’t have enough time to eat proper meals throughout the day, but this is nonsense. You might not be able to prepare a 3-course meal during your short lunch break, but that doesn’t mean you have to settle for unhealthy overly-processed snacks throughout the day just to keep you going. It’s easy to fall into the trap of eating those foods when you want something quick and easy to eat, but there are other options. The goal of a healthy diet is balance and moderation. You can get a lot of that from whole foods because they’re more natural than many of the processed food options you’ll find in stores today.
Whole foods include things such as fruit, vegetables, whole grains, legumes, and so on. It wouldn’t be hard to keep a bowl of fruit on your desk at work, would it? If you don’t have time to prepare a proper meal then this would be the perfect solution. Fruit is ready to eat. You could eat a banana in a 2-minute break; you wouldn’t even have to wait until lunch. And bringing in some pre-made pasta dishes to put in the work fridge could give you a healthy wholesome meal to quickly eat during your lunch break. Squeezing healthy eating into a busy professional life is easy if you know the kinds of food you could be eating, and whole foods are great options.
Aim for 30 minutes of physical activity a day.
Many busy working professionals might laugh at the idea of squeezing 30 minutes of anything into a day that’s already jam-packed with meetings and project deadlines. However, the truth is that we all have the capacity to squeeze in 30 minutes of physical activity into our daily routine. Whether that means both going to bed and getting up 30 minutes earlier every day or simply finding 5-minute slots for a quick burst of exercise throughout the day, it is possible for you to achieve the goal of exercising for half an hour every single day. Perhaps you could do some push-ups whilst you wait for your bread to toast every morning, or you could go for a quick run during your lunch break.
And you don’t have to collapse on the couch as soon as you get home from work. If you go on a quick 10-minute or 20-minute run around the block then you’ll really feel the reward of getting to slump on the couch after it all. The point is that exercise is important for everybody, regardless of your lifestyle. It doesn’t matter whether you’re slim or not. Physical activity benefits more than just the waistline. It keeps your heart healthy, mainly. Cardiovascular activity is essential to long-term heart health. By keeping your body moving, you’re keeping it working. That’s the goal of exercise. You don’t want to lead a lifestyle that’s too sedentary or it’ll start to majorly impact both your physical and mental wellbeing.
Talk to your supervisor.
A little bit of stress is healthy because it incentivizes you to work hard, but we all know there’s a limit. There’s a point at which it becomes unhealthy. If you’re struggling to deal with daily workplace stress then it’s important to talk to someone about it, whether it’s a fellow colleague or a supervisor. In fact, that’s the whole point of having a Human Resources department; those professionals are there to ensure that workers are mentally healthy. No company wants a team full of unhappy or unhealthy people. At the end of the day, your business is run by fellow human beings who feel stress and anxiety too; they’ll be able to relate and help you through any tough times you might be having.
You might even want to suggest ways that you and your team members could be healthier and happier in the workplace. After all, your supervisor wants to make sure that workplace productivity remains high, and they know that isn’t possible if people are unhappy or unmotivated. You might want to suggest that the company pays for corporate massage services. This could have huge physical and mental health benefits for all members of your team. It’d be a way for you to release some of the stress, anxiety, or general worries you might be having on a daily basis. Don’t dismiss the importance of taking some time to relax, whether that means chatting with colleagues during your lunch break and treating yourself to the occasional snack. As long as you eat healthily overall, as explained earlier, treats are fine. The key is moderation. After all, you must remember that you need to focus on your emotional wellbeing as well as your physical wellbeing if you want to take care of yourself. This is the key to squeezing healthy living into a busy professional life. If you feel overwhelmed then you just need to talk to someone.
It’s also important to remember to stay hydrated at work. When it comes to time-efficient ways of keeping healthy, you’ve no excuse not to drink enough water. If you bring a flask in with you every day then you’ll easily have a way to stay refilled throughout the entire workday. Every workplace should have a water container located somewhere, and you’d definitely have to discuss it with management if that wasn’t the case. Make it your goal to keep refilling your flask when you feel your energy levels flagging. Often, that’s a sign of dehydration. We’re supposed to drink a reasonable amount of water every day, and you can definitely feel the effects when you fail to do so. Start making it your priority to keep water on your desk at all times. No matter how busy you are, you’re never too busy to stay hydrated. It’d be counterproductive to let your energy levels drop because you weren’t drinking enough water. See it as a way to stay on top of your game if you’re a driven and dedicated professional.
Focus on your posture.
So many people end up neck pain, back problems, and other bodily ailments as the result of having to sit in a certain position for prolonged periods of time. If you want to squeeze healthy living into a busy professional life then make sure you focus on your posture whilst you work away. Tension neck syndrome (TNS) can be the result of keeping your neck or shoulders in a fixed position. If you type a lot throughout the day and find your neck starting to ache because it’s in an awkward position then you might want to fix your posture. Make sure you take plenty of 3-minute breaks to walk around the office, stretch your legs, and loosen up your body. It’s easy to end up with aches and pains if you’re too sedentary. That’s why the earlier advice to stay so physically active every day is such an important thing to take on board. It can help to alleviate bodily pain if you needed any more of an incentive to exercise. You might want to talk to your supervisor about getting ergonomic chairs and keyboards if you and your colleagues don’t already have them. That can really help to support a healthy posture.
The best way to squeeze healthy living into that busy professional life of yours is to take a break from that professional life from time to time. Even if your career excites you and you love being kept occupied with your work, that doesn’t mean you should do it 24/7 throughout the entire year. Everybody needs to take breaks, even when they’re doing something they love. As we mentioned earlier, even taking short breaks throughout your workday can make the world of difference to your mental state. But those short lunch breaks don’t count as mini vacations. You need to take a proper break from work at least once a year. Whether you go holidaying with your friends or family members, you’ll really feel the benefits in terms of your physical and mental health. A vacation allows you to recharge, and that makes you a better worker. It means you can return to your job with a renewed sense of energy and determination. Even passionate professionals can become burned out if they don’t take breaks. Keep yourself healthy by taking vacations on occasion. It’s important.