You most likely know that exercising, eating well and getting plenty of sleep should be at the top of your priority list. When you exercise regularly, you’ll feel more energetic and positive- which all translates to making you more productive during the day. But maintaining a consistent health and fitness routine isn’t always a walk in the park, especially when you have such a busy work schedule.

If you’re struggling to keep a healthy lifestyle with your crazy schedule, here are 5 pieces of advice that may help nudge you in the right direction.

  • Get proper sleep

It is said that we should normally sleep for 6-8 hours a day. Getting enough sleep will help recharge your body and mind, and studies have shown that having a healthy sleep pattern can help keep your weight under control. So, how do you get a better dose of sleep?  Avoid sugar if you’re short on sleep, if you find yourself hungry in the late evening, try a complex carb or protein.  Ditch the screens too- turn of the TV, put your phone away and try reading a book instead.  


proper sleep


  • Schedule your workout

Just as you schedule in doctor appointments, dinner with friends and work meetings, why not schedule in time to exercise?  Block out some time in your diary for your workout, preferably at the same time each day. Seeing a reminder pop up on your phone will decrease the odds of you skipping out on a commitment that you’ve made to yourself!


  • Start high intensity training

HIIT training describes workouts that alternate between short bursts of intensive exercise with less intensive recovery periods; for example, sprinting for 1 minute and then walking for 3 minutes.  HIIT exercises are a great way to save time at the gym and also tend to burn more calories than traditional workouts, even after the workout! All you need is half an hour in the gym- there’s no need to carve out a huge chunk of your week for fitness.


  • Sneak in an exercise at work

On the days where you really don’t have any time for a gym session and are preoccupied with work meetings or juggling family commitments, try incorporating exercise into your daily routine in other ways. Rather than taking the tube all the way to work, why not get off a couple of stops earlier and walk the rest of the way? If you spend most of the day at your desk, take five minutes to stretch your legs, walking up and down the stairs. Unless you need to be on your computer at the same time, take the opportunity to walk around whilst on a phone call- every extra step counts!


busy schedule


  • Have a smoothie for breakfast

We all know that breakfast is the most important meal of the day, it provides us with the energy we need to get through the morning. However, it can often be difficult to prepare a healthy breakfast when running short on time, so you may grab a quick cereal bar or skip breakfast altogether. To avoid this from happening, it’s a good idea to always keep something healthy in your fridge, whether it’s a green juice, smoothie or some fresh berries.  If you have a blender, you can blend up the fresh fruit with some almond milk and a scoop of protein powder- and drink it on your commute to work for an easy, quick and nutritious breakfast!




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