Fitting Exercise Into the Day
You do not have to spend hours at a gym to stay healthy. If you are a busy professional, there are simple ways to move the body and burn calories, even if you work in an office fitness can be a priority.
• Take the stairs instead of an elevator.
• Walk around during a break and at least once an hour.
• Stand for a total of at least two hours a day.
• Stand up for 1-10 minutes each hour if working at a desk.
• Do small exercises at your desk, like bicep curls with weights, seated arm circles or chair squats.
• Take advantage of a hotel gym when on business trips.
• If able, walk, jog or ride a bike to work.
• At home, look for ways to incorporate exercise, i.e., walking the dog a couple of miles, walking to complete errands, doing manual labor like lawn mowing, joining a work athletic team, going hiking with friends, joining a fitness class or gym, etc.
The strategy is to incorporate exercises into your daily routine whenever possible. Busy people can also incorporate high-impact, 20-minute workouts at the gym two or three times a week. People tend to think that if they cannot work out for an hour or more at the gym each visit, doing intense exercise, it is not worth the effort. All exercise is beneficial, including mini workouts.
Adding a Healthy Diet
Busy professionals often opt for fast food or calorie-rich restaurant meals, skip meals, snack on unhealthy foods at their desks or in the break room and fail to eat balanced meals in the evening due to the time required for preparation. Yet, a healthy diet is essential to achieving physical fitness because it supplies the nutrients that the muscles, heart, nerves, and other bodily tissues and systems need to function efficiently.
Adhering to a healthy diet is as important as exercising. According to the Centers for Disease Control (CDC), approximately 74% of American adults are either overweight (33.3%) or obese (40.3%). They probably understand the importance of making good food choices every day, but it takes real determination to turn this behavior into a habit when you are a busy professional.
The following are some tips for maintaining a healthy diet.
• Prepare your food for lunch and dinner, rather than eating out, and ensure you choose ingredients like fruits, vegetables, fish, chicken, and lean meat. Another option is to order meals from one of the many meal prep companies.
• If your job requires eating in restaurants with clients or colleagues, consciously choose the healthy menu items.
• Eat at food trucks with healthy options and selling more than ultra-processed foods like hotdogs.
• Learn the ideal balance of calories from proteins, carbohydrates, and fats.
• Do not skip meals, as this can lead to low energy levels and increase the likelihood of overeating later on.
• Keep junk food out of your desk and out of reach.
• Men should drink approximately 15.5 cups of water and women 9 cups of water each day.
The National Institutes of Health (NIH) recommends a daily calorie breakdown of 10-35% from protein, 20-35% from fat, and 45-65% from carbohydrates.
Avoid the Pitfalls
When working under a time limit, there are several pitfalls to avoid if you want to get and stay fit. The following are some more common mistakes people with limited time make.
• Using poor exercise form, which can lead to injuries
• Overdoing exercises in a rush, which can also lead to injuries
• Not adjusting exercises and diet for aging
• Skipping meals
• Neglecting hydration throughout the day
• Using poor posture while sitting or standing, weakening the muscles and other tissues used during exercises and leading to significant injuries
• Overeating at meetings
• Not taking breaks at work
• Making excuses, i.e., I look silly exercising at my desk, I will make up for no exercise today by exercising tomorrow, I cannot resist the donuts someone leaves in the break room every morning, etc.
It is too easy for professionals to slip into unhealthy habits, but the health risks are real. To help stay on track, define your SMART goals (specific, measurable, attainable, relevant, time-bound). The structured approach is motivating, helping you stay fit and healthy.
