In this world, we all are occupied with a life full of work, competitions & a busy schedule indeed, but is there anything that some of us could be taking for granted despite focusing on everything to work hard for?

Yes. That is our health & fitness level.

Nowadays, we often come across cases like lower back pain, cervical, posture problems, cases of lifestyle diseases like diabetes, PCOS, hypertension, CVDs even among the youth. There could be many reasons behind the same but several studies have shown that it majorly happens due to a sedentary lifestyle & especially among people who have a 9-5 job/office or a busy schedule with work which includes several hours of sitting consistently.

Focusing on our Health & Fitness is the best solution to prevent ourselves from such conditions. However, many of us find it tough to stay on track with our workouts, diet plan when we are busy with jobs.

One of the major problems is having no time to stay fit.

But we are here to solve this for you with the best solutions:

1. Set a Workout Schedule/Day Routine: Even with a 9-5 job, we still have enough time left for rest of the day. Setting a particular time to workout either early in the morning or in the late evening can help you stay fit. Of course, we all can manage taking out at least an hour for ourselves in a day right? Just like we do it for a hangout, movies etc! It’s all about priority.

2. Carry Homemade Meals & Snacks: Instead of eating junk on a daily basis at the cafeteria, prefer carrying regular homemade meals consisting of a portion sized balanced diet or ordering lunch from the easily available tiffin services. Also, carrying healthy snacks like nuts, fruits, vegetable salads, roasted lotus seeds & chickpeas, greek yogurt can help nourish yourself better & save extra calories coming out of snacks like a pizza slice, cold drinks, chips etc.

3. Limit Caffeine: We often end up having a lot of caffeine in form of our regular Indian style teas, coffee in our office hours & we do not count on our extra calorie consumption due to sugar intake & other ingredients used. It’s better to switch to low calorie beverages like green tea or black coffee to save up extra calories but that too in limit.

4. Drink Water: A lot of extra work makes us feel stressed which release more of hunger pangs or to better use the word cravings which is the major reason behind unhealthy weight gain. To reduce false hunger, it is important to stay hydrated with water & of course also to see more benefits of this natural magical drink!

5. Take a Walk Break: Avoid sitting straight for an hour or two. It’s better to take a 2 minutes walk around the office area after every 30 minutes of sitting time, which will release your stress and burn some calories too!

6. Use Stairs: Instead of using the elevator, prefer using stairs in the office to reach your working area. It is fun, healthy & you do not have to wait for the elevators too!

7. Do a Chair Stretch: Basic stretches & rotations of shoulder, back, neck & legs can help you not only prevent yourself from stiffness or posture problems but also release stress, pain & make you feel better.

8. Set a Sleep Routine: Making sleep routine as important as diet & workouts is a necessary factor, which will give you several benefits of recovery, immunity, energy & stay overall fit! Do not compromise your sleep for extra work hours.

Take the message:

Lastly, considering it as a priority & necessity will take all the excuses of having no time / inconsistency OR quitting away from us. Treating health & fitness as a part of lifestyle rather than making it a choice is what keeps us all going. Just like we brush our teeth every day, take a bath & eat every day, adding fitness to our life will not only prevent us from diseases but also make us feel mentally better & enhance more focus to our work! After all, we believe that health is above everything, if we are not taking care of it, then all of our hard work remains futile. Health is Wealth!

Stay fit. Maintain a proper healthcare routine

Author's Bio: 

Safeena Kanta is an amateur poet and a freelance content writer working for various healthcare and fitness brands across the globe. She has an MSc in creative writing from Bangalore University.