Written by: Rita Trotter, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Are you tired of making excuses for not staying active and healthy? It's easy to fall into the trap of thinking that a hectic schedule means you can't make time for exercise or healthy eating. But the truth is, there are plenty of creative ways to incorporate fitness and nutrition into your busy day.
As a health and fitness coach, I know firsthand how important it is to prioritise a healthy lifestyle. That's why I'm excited to share with you effective and enjoyable ways to stay active and healthy, no matter how jam-packed your schedule may be.
From quick workouts to healthy meal ideas, these tips will help you overcome obstacles and make your health a top priority. So let's dive in and discover how you can say goodbye to excuses and hello to a happier, healthier you!
The importance of staying active and healthy
Staying active and healthy is essential for a fulfilling life. It's not only about looking good, but also feeling good. Physical activity can improve your mood, energy levels, and overall well-being. A healthy diet can boost your immune system, reduce the risk of chronic diseases, and improve your mental clarity.
However, despite the numerous benefits of a healthy lifestyle, many people struggle to make it a priority in their busy lives.
The benefits of staying active are numerous:
It improves your health. Physical activity can help you manage your weight and prevent diseases such as heart disease, diabetes, high blood pressure, and stroke. It can also reduce the risk of cancer and osteoporosis.
It improves your mood. Regular physical activity can boost your energy levels, improve your mood and make you feel happier. It releases endorphins that make you feel happy and relaxed.
It reduces stress. Exercise helps relieve stress by releasing hormones that make you feel relaxed and happy. It also gives you time to yourself.
It makes you more productive at work. Working out boosts your productivity because it gives you more energy for the rest of your day. You'll be less tired, which will make it easier to focus on work or schoolwork in the afternoon instead of sleeping through it like a bear hibernating in winter!
Common excuses for not exercising
I'm too busy. The truth is, you're probably not as busy as you think. If you have time to watch TV or surf the Internet, then you have time to exercise.
I'm too tired. True, exercising can be tiring. But it's also rejuvenating and energizing! If you need help getting up and out of bed in the morning, start by waking a little earlier than usual so that you have time to exercise before heading off to work or school.
I don't have enough money for a gym membership. You don't need a fancy gym membership or expensive equipment in order to get a great workout at home — all you need is some space and some motivation! There are plenty of ways to get fit without breaking the bank: Run around your neighbourhood instead of taking public transportation; walk up the stairs instead of riding an elevator; swim laps at your local pool; or jump rope with your kids (or friends).
Exercise takes too much time out of my day. This may sound like an excuse, but it's actually one of the most common reasons people give for why they're not exercising regularly. But when was the last time someone told you that getting healthy takes too much time?
Creative ways to incorporate exercise into your daily routine
1. Take a walk:
Walking meetings: Instead of sitting in a stuffy conference room, why not take your meeting outside for a walk? Not only will you get some fresh air and exercise, but studies have shown that walking meetings can boost creativity and productivity.
Take the stairs: This is an easy way to sneak in some exercise during the day without having to plan it out. If you live in an apartment building or office with multiple floors, take the stairs instead of the elevator. The journey back down is just as good for your heart as going up was!
Park farther away: If you drive to work every day, there's no reason not to park further from where you need to be. Simply park in an area that's farther than usual and walk a few more minutes each morning. You'll still get there in time, but you'll also get some exercise!
Go for lunch walks: Instead of eating lunch at your desk or on the go, head outside and enjoy some fresh air while getting exercise at the same time! It's also a great way to get outside when it's raining or snowing outside — just make sure you wear appropriate clothing!
2. Desk exercises:
There are many exercises you can do at your desk that require only a few minutes of your time but will provide a big payoff. These simple exercises can help prevent injury, improve circulation, and reduce stress. Here are five exercises to try:
1. Desk pushups — Most people don't realise how weak their upper body muscles have become from sitting in front of the computer all day long. Doing pushups at your desk will strengthen your chest and arm muscles, as well as improve your posture by strengthening your back muscles.
2. Desk squats — Squats are one of the best exercises for overall fitness because they work for so many different muscle groups at once — especially the glutes (buttocks), quads (thighs), and hamstrings (back of thighs). The best part is that you can do squats while working at your desk without anyone noticing!
3. Desk calf raises — Standing calf raises work the gastrocnemius muscle (the "upper" calf) while seated calf raises work the soleus muscle (the "lower" calf). Both muscles are used during walking, running and jumping activities, so improving their strength can help prevent injury during these activities when performed regularly over time
4. Arm circles while sitting – This is a great exercise to do while you're sitting at your desk. Simply raise both arms above your head, then swing them in little circles, keeping them bent at the elbow. Do this for about 30 seconds, or until your arms feel fatigued.
5. Tricep dips while sitting – If you have an office chair with arms, this is a great tricep dip exercise that can be done without leaving your chair! You'll want to make sure that you're holding onto something stable before attempting this exercise and also check with your doctor before doing any kind of exercise if you have any sort of medical condition or injury that might be affected by movement or stress on joints or muscles.
Making healthy choices at Work
It’s lunchtime and you’re hungry. But are you really hungry? Or are you tired or stressed out? What about your blood sugar level? If you eat when your body doesn’t need food, it will store the extra calories as fat.
You may have heard that breakfast is the most important meal of the day. It is true! Breakfast helps fuel your brain and body for the day ahead. Eating breakfast can help control hunger throughout the morning, which may help prevent overeating later in the day.
Eating healthy at work doesn’t mean that you can never eat something processed or packaged again. Instead, try to make healthier choices when possible, such as:
Choosing whole grains instead of refined grains like white bread or pasta
Choosing lean meats like chicken breast instead of fatty cuts like ground beef
Eating more fruits and vegetables
Lastly, preparing meals in advance can save you time and money, and ensure that you're getting the nutrients you need. Take some time on the weekends to plan and prepare healthy meals for the week ahead.
Incorporating movement into your leisure time
You might think of your leisure time as a time to relax and unwind. But you can also use your leisure time to help you get fit.
This is especially important for people who have a sedentary job or have health conditions that make exercise difficult. In fact, research shows that incorporating movement into your leisure time can help improve your physical health, mental well-being, and overall quality of life.
Here are some ideas for how you can incorporate physical activity into your leisure time:
1. Play a sport. If you enjoy competition, then playing sports is a great way to get active and have fun with friends at the same time! Even if you aren't very athletic, there are lots of sports out there that don't require as much skill as others do. For example, bowling, golfing and fishing are popular leisure activities because they're relatively inexpensive and easy for beginners to learn how to do.
2. Go hiking or biking with friends. Hiking is another activity that doesn't require much athletic ability — all you need is good shoes and some sturdy pants! Biking is also good because it gets your heart rate up without putting too much strain on your joints or muscles compared to running or jogging would do (although it's still important.
3. Put on some music while you clean up around the house or do yard work on weekends or evenings when you aren't feeling as tired as usual after work has ended for the day.
4. Dancing. Whether it's salsa, hip hop, or ballroom, dancing is a fun and creative way to get your heart rate up and burn some calories. Look for dance classes in your area or put on some music and dance around your living room.
Need more ideas? Join our exclusive Facebook Group where we regularly post tips on fitting health into your lifestyle!
Setting achievable fitness goals
Setting goals can help you stay motivated and focused. However, it's important to set realistic and achievable goals. Start small and gradually work your way up. Celebrate your progress and don't be too hard on yourself if you stumble along the way.
Staying motivated can be challenging, especially when you hit a plateau or don't see immediate results. But it's important to remember that progress takes time and consistency. Try mixing up your routine or trying a new form of exercise to keep things fresh and exciting.
The importance of rest and recovery
If you’re like many people, you probably don’t get enough sleep, eat well or exercise as much as you should. But there’s another habit that can be just as important to your health: taking time off.
In fact, it might be the most underrated habit in your life. The more we learn about how our bodies respond to stress and strain, the more we realize that rest is an essential part of staying healthy. We know that regular exercise is good for us — but so is time away from the gym.
Studies show that taking breaks during long periods of sitting can help prevent back pain and muscle tension caused by sitting too long without movement. And some research suggests that taking frequent breaks at work may even boost productivity by increasing concentration levels during tasks.
The human body is a complex machine. It needs proper nutrition and hydration, exercise and sleep to function properly. Anything less than that can lead to fatigue, illness and injury.
Rest and recovery are just as important as exercise itself. You want to be able to train hard so that you can see results, but if you're always pushing yourself too hard, eventually your body will say "enough is enough."
If you're looking to make a change in your life, there's no better time than now. With a little creativity and determination, incorporating exercise and healthy eating into your busy schedule can be more manageable than you think.
With just a few simple adjustments to your daily routine, you'll be well on your way to living a healthier lifestyle.
It's never too late to start making small changes that will lead to big results. So ditch the excuses and start making your health a top priority! Rita Trotter, your Health and Fitness Coach, is ready to help. Our programs are specially designed for busy women like you. Read more about them here and book a call today.
Rita Trotter, Executive Contributor Brainz Magazine
My passion, work, and philosophies focus on the joy factor, self-acceptance, physical and emotional cohesion, and authentic wellness and I enjoy sharing my wisdom for all that is connected to a successful and healthy life. My foundation in women’s health comes from my own struggles with weight, sleep, energy, productivity, and health and my passion to share this with the whole female collective. I am a Personal Trainer, Nutrition Coach, Behaviour Change Specialist, Long Covid Rehabilitator, Women’s Hormone, and Pre and Post Natal Specialist, Health for Business Coach, published author of three globally selling books, and the creator and facilitator of The Self-Health System Programmes.
