10 Tips: How to Stay Fit And Healthy In Your Super Busy Life

how to stay fit and health

10 Tips: How to Stay Fit And Healthy In Your Super Busy Life


Day after day, our life’s is getting busier and busier; in our hassling routine, it is often difficult to carve out time for exercise or gym. As a result, we tend to ignore our health and fitness regimen, and live a stressful life. Here are some tips to help you stay fit, and have a healthy lifestyle—despite the hectic schedule:

  • Eat healthy 

The first step in staying healthy and fit is to: eat healthy. If you don’t want to follow a strict, regimented diet, then just focus on getting the right amount of fruits and vegetables on a daily basis. If you don’t have time, then try preparing your meals before-hand on a free day. Additionally, try opting for healthy snacks, or merely avoiding junk food and processed food.  

  • Hydrate 

Our body is 90 percent water and as such, drinking more water is only good for it. Keeping a water bottle at hand and drinking from it can be helpful if you have a hectic enough routine. Drink up to 8 glasses of water for good skin and good health. If you drink enough water, you are likely to stay away from sodas and unhealthy calories. 

  • Regular exercise 

While admittedly, taking time out for exercising can seem daunting in light of a hectic schedule, it is surprising how addition of as little as 15 minutes of moderate exercise can be effective for health. Regular exercise can boost the energy levels, improve the quality of life and decrease the risk of disease. 

There are easy and moderate exercises that can be done at home easily, or even at the desk. You can start slowly with beginner exercises and build to high intensity interval training (HIIT). Building a regular routine like this can help you stay fit even with a super hectic routine. 

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According to doctor samra amin, who is a sexologist in Lahore

“Regular exercise will not only help you in maintaining an ideal weight, it will also give you immense health benefits. Your mood will improve, your stamina will increase, your immunity will improve and your sexual life will also get a boost which in turn will keep your hormones and metabolism on the healthier side.”

  • Have a snack—or two

Snacking with healthy foods like mixed nuts, keeps you away from junk food, and also improves your cardiovascular health. Mixed nuts are full of healthy cholesterol—HDL, and fiber, amongst other micronutrients. 

  • Sleep well

Sleep plays an important role in a healthy lifestyle. For anyone who is not getting enough shut eye, there can be constant fatigue, anxiety and stress. The number of hours of sleep don’t matter, as long as you are getting quality sleep. 

If you are having trouble sleeping, then you can try a few tips to feel rested. Avoid caffeine at least 6 hours before bedtime, don’t exercise a few hours before bedtime, and avoid the use of screens when in bed. If you feel rested, you will feel more equipped to deal with the challenges of life. 

  • Take those supplements

Sometimes, despite eating healthy there can be important nutrients that can be skipped. Common nutrient deficiencies include those of zinc, iron, and magnesium. You can be feeling energy deprived without realizing why. 

Taking supplements according to your age and body requirements can help keep those energy levels up, and help you out with your fitness routine also. You should talk to your healthcare provider about an appropriate supplement for yourself. 

  • Plan your days ahead

Planning ahead allows you to know what you are up against. If there are days ahead where it is difficult to find time for you, then you can prepare some easy snacks or healthy meals in your free time. Planning ahead also means that you won’t be reduced to ordering in when there is no healthy snack at hand. 

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Basic prepping can include grilling a few chicken breasts or chopping up the vegetables and fruits for the days ahead. You can freeze this food and cook it at your convenience. It is also helpful to plan ahead and dig up a couple of hours for exercise.  

  • Strength training 

We start to lose muscle mass at the age of about 30 years. To help increase the muscle mass, or slow down its loss, it’s important to add resistance training exercises in your fitness routine. 

Additionally, some form of aerobic exercises should also be done, to increase endurance and stamina. Strength training with bodyweight, resistance bands, press-ups etc. can help to build muscle over time, increase the metabolic rate, and even help in weight loss. 

  • Workout from home 

You don’t always have to head out to the gym to get the workout you need. A good workout can be achieved even at home with exercises like squats, lunges, half press-ups. You can alternate between an arm, and a leg exercise, and do six to eight circuits to get a metabolic lift. This will be a great general workout for the body, and will work your muscles as well—and will take only 10 to 15 minutes. 

  • Have a four-day

A simple rule for any fitness activity is to not stay away from it too long. Four-day rule means to not allow four days to elapse between consecutive training sessions. If you have busy days coming up, then you should exercise before them—barring any injury or illness. Sticking by this rule would make you more disciplined about your fitness regimen.   

Apart from these general lifestyle changes, a healthy sex life can also play an important role in keeping you fit and healthy. A good sex life keeps your hormones moderated and also keeps stress at bay. If you have any sexual problems, your health may also suffer. It is thus important to seek the help of a competent doctor such as dr. haris burki in such a scenario.

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