If it feels like you’re always sitting in your car, at your desk, or in front of the TV after a long day at work, that’s not exactly a recipe for good health. Just a few changes to your everyday routine and lifestyle habits can make a big difference.
Here are 5 things you can easily fit into your schedule:
Drink a glass of water when you wake up in the morning.
Have another with every meal.
Sip water throughout the day in the car, at your desk, at home .
Aim to drink at least eight glasses of water a day.
Drink more on hot days.
Zero calories and it’s free. You can’t go wrong there. Drinking water can also help you feel fuller, and keep your brain, muscles, and body hydrated for best health.
2. Sit less, move more
You might not have time for a 60-minute workout, but even something as simple as standing for an hour burns 50 more calories than sitting”. Here are some ways to sit less and move more:
Use a stand-up desk at work.
Stand up when you’re on the phone.
Use the stairs instead of the elevator.
Stand up and stretch for 1–2 minutes every hour.
Walk to deliver a message to a co-worker instead of using the phone or email.
Take a short walk break a couple times a day.
When you get to the office, pick a spot in no-man’s land and walk across the parking lot.
3. Practice good sleep habits
How many hours of sleep do you get a night?
Anything less than 7 hours means you’re setting yourself up for a long list of problems including fatigue, depression, and poor impulse control, or worse, heart disease, stroke, high blood pressure, diabetes, and early death. And there’s at least one more side effect from lack of sleep. Weight gain. When you’re sleep deprived, changes in the hormones occur that increase appetite and slow metabolism.
Try the following:
Go to bed at the same time every night, even on weekends.
Create a cool, dark, and quiet sleeping environment.
Avoid caffeinated drinks in the afternoon and evening, and don’t eat 2–3 hours before bed.
An hour before bed, turn off all electronic devices (TV, phone, computer, tablet)
If you can’t fall asleep, try reading (from a book, magazine, or newspaper, not an electronic device) for about 20 minutes, or until you feel sleepy.
4. Make healthy food substitutions
Look for ways to eat healthier by:
Drink more water instead of juice, soda, or coffee with sugar and cream.
Eat more fruits, vegetables, whole grains, legumes, fish, and lean meats instead of processed foods.
Have an apple instead of a candy bar.
Eat Greek yogurt, oats, or eggs for breakfast instead of donuts or sugary cereal.
If you drink milk, choose skim or non-fat instead of whole milk.
Cook at home using fresh ingredients at least once a week.
5. Get fit with HIIT
You might not have a lot of time to workout, but that doesn’t mean you can’t rev up your heart rate and metabolism, burn a ton of calories, and build muscle strength and endurance. High-intensity interval training can help you stay in shape, even if you only have a few minutes to workout.
Hustle through this HIIT workout at home, in your office, on the road, or at the park:
01:00 Jumping Jacks 00:15 Rest
01:00 Burpees 00:15 Rest 01:00 Plank 00:15 Rest 01:00 High Knees
01:00 Squat Jump — Repeat
Change your routine, you can do it!