Do you want to be in better shape and practice healthier living? We all do! Unfortunately, many working professionals struggle to establish healthy routines in the midst of a busy work schedule. If you’re a working parent with children, it becomes even more difficult.
The key is to start with smaller goals. Maybe you don’t have time to commit to two hours, or even an hour in the gym every day. That’s OK. Start smaller and focus on creating healthier, more consistent habits. Here are 10 simple health and fitness goals that any working professional, entrepreneur, or busy parent can master in no time:
- Eat a Healthy Breakfast
Start your busy day off right! This may mean getting out of bed 15-20 minutes earlier or doing some meal prep in the evenings, but eating a healthy, nutrient-rich breakfast will give you energy throughout the day. Pair a whole fruit with a high fiber slice of toast or bran cereal and milk for one great breakfast example!
- Stand/Walk While You Work
It IS possible to burn calories, improve heart health, and get in your daily steps while not having to sacrifice time away from work! Recent research shows that the health hazards of sitting are real, but a standing desk or our SpaceWalker Treadmill are easy, practical ways to combat the risks of sitting too much.
- Stay Hydrated
Hydration is crucial to heart health and the best way to stay hydrated is with water. Fruits and vegetables contain waiter and are easy sources of hydration as well. Drinking water throughout your day doesn’t take any extra effort and can also help you feel more energized.
- Bike to Work
If possible, give biking to work a try. Of course, you’ll need to give yourself extra time on your bike-to-work days, your commute needs to be an achievable distance, and the weather conditions must be right. If you can do it, start small and choose one day a week to bike to work.
- Eat Better
Eating healthier is important for all the obvious reasons, but it can also improve your mental state and give you more energy for your workouts. Start by cutting out sugary drinks – which takes no extra time at all and may even cut down on time spent in drive-through lines. You can also take a little time on Sunday night to prepare your healthy meals for the week.
- Practice Positive Affirmation
Leave yourself notes, place a couple of your favorite motivational quotes near your office desk, set reminders on your phone – a positive self-image and attitude can change your entire outlook and requires no extra time.
- Walk a Little More
The SpaceWalker Treadmill is the perfect way to walk more without sacrificing time, but there are other practical ways to increase your step count and avoid sitting. Park a little farther away, take the stairs instead of the elevator, walk to your co-workers office rather than communicating via email, or stand during conference calls.
- Cut Down Unnecessary Screen Time
Honestly assess how much time you spend on social media when you wake up in the mornings, on your lunch break, during the evenings, and before bed. Could you cut out just 15 minutes of screen time and do some pushups, stretching, or meditation? Take this time for yourself!
- Replace Your Desk Chair
While the SpaceWalker provides a way to walk while you work, our Stability Ball is another practical item you can incorporate into your office. Improve your posture and strengthen your core simply by replacing your desk chair with a stability ball.
- Make Time for the Full Workout
Ideally, strive for at least 3 days a week where you commit a solid hour to an intense workout. If that’s too much, it’s OK to start with one day a week, but practice consistency. There’s nothing like a home gym staring you in the face every evening to provide accountability. Plus, if you have a 10-15 minute commute to the gym, you can save at least an hour a week by getting those intense workouts done at home.
Remember, start small, stay positive, and be consistent! Try picking at least one of the health and fitness goals above to start with. Push through any doubt, laziness, or excuses – these healthy habits will start to become something you thrive on and look forward to each day.