Adults are recommended to have 30 minutes of exercise every day, but, only 5% of adults are able to do so. Physical activity promotes healthy bones and muscles, improves cardiovascular health, and overall health. Unfortunately, not everyone can get 30 minutes of exercise every day. People live busy and hectic lifestyles; they barely get time for exercise. The cost of living is increasing, and people are unable to put exercise on their priority list.
It is possible to balance your work life, health and fitness. Here is how you can stay on track with your fitness goals.
Sign Up to Nearby Fitness Center
Time is of value, especially for busy professionals. Driving or commuting for one hour to a gym from work is not practical. A short walk to the gym is motivating. Signing up to a gym that is close to your job leaves you with no excuse for not working out.
Cycle or Walk to Work
A person weighing 125 pounds loses 255 calories every 30 minutes of cycling. When you indulge your muscles while cycling or walking, they immediately start using the oxygen you inhale to break down fats and sugars into adenosine triphosphate. This is the molecule that cells need for energy. The more you exercise, the more energy is required. More fats are broken down to supply the cells with the needed energy.
Instead of driving to work, make a cycling or walking routine. That way, you can skip the gym after work.
Work Out Even when Working Away
Some professionals are assigned tasks that require traveling around the country. Working away can interfere with your workout schedule. To stay on track with your fitness routine, pick a hotel with gym facilities. If possible, you can do morning runs in the vicinity or even workout in your room.
It is particularly challenging to go back to your schedule once you discontinue it. Consistency will help you sustain the momentum.
Fit in Exercise into Your Leisure Time
The average American can work up to 44 hours a week. People with demanding professions in finance or the tech industry can work 50 hours per week or even 6 or 7 days a week. If you are in such occupations, the only time you are left with is a few hours of leisure. As you schedule your leisure, include gym time.
Set Aside Time for Relaxation
Stress can take a toll on your mental health. Activate your body’s relaxation response through entertainment. During your spare time on the weekends, invite a friend to play board games like chess and monopoly as you listen to relaxing music. Relaxation through entertainment helps combat stress and promote good mental health. For instance, you can play online poker at ComeOn during your lunch or tea break at work.
Carry Healthy Snacks
Young adults working in different professions have challenges balancing work, family, leisure time, and school. Long work hours are also a barrier to healthy eating. There is an increase in the consumption of convenience foods such as biscuits, which have high calories content.
As you run errands, you get hungry, and you are likely to indulge in unhealthy snacks provided at the office. Carrying healthy protein snacks and fruits to work ensures that you get a proper supply of energy while on the go.
Get Enough Sleep
About 34% of American adults are not getting enough sleep. The recommended hours of sleep for adults is at least 7 hours. A busy day at work can increase stress levels, which may hurt your health and well-being. You need adequate sleep to stay healthy and fit.
Not only will this improve your focus the following day; you are likely to make healthy dietary decisions.
Work can get busy, but you can find time for fitness. On top of going to a nearby gym and walking to work, there are simple ways you can burn calories throughout the day. For instance, taking the stairs instead of the elevator or walking to the printer instead of sending your assistant. Work is crucial because it is your source of revenue: to be productive at work, you have to be healthy.