6 simple ways to stay healthy – even when you’re ultra-busy

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6 simple ways to stay healthy – even when you’re ultra-busy

Stay on track, even when you're feeling frazzled

5 ways to stay healthy even when you’re ultrabusy
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Whether you’re working from home or back in the office, it's easy to get so bogged down with ticking off your to-do list, you get caught up in the daily grind and forget about your fitness goals.

You're not alone. When deadlines and meetings pile up and inboxes start overflowing, we too often catch ourselves saying, "I just don't have enough time". When you're constantly juggling plates, it takes a combination of effort and motivation to carve out time dedicated for exercise and cooking from scratch – but, it's not impossible.

With the pace of life picking back up again, here are some ways to stay on track and squeeze in that all-important sweat sesh, even when your schedule is jam-packed and you're having one of those weeks.


1. Never miss a meal

First off, don't skip lunch. Ploughing through your lunch hour without stopping to eat is always counter-productive and can make you more likely to snack on high-fat and high-sugar foods later in the day.

For a high in protein, low-calorie drink that provides a quick and easy hit of vitamins, exante's shakes are a handy go-to for lunch. The wide range of flavours – from Mango & Passionfruit to Mocha Frappe, as well their new JUICED range with clear whey protein – means there's plenty of choice.

It's a good idea to plan ahead and have something ready that will hit the spot. Stock up on delicious – but healthy – snacks such as nuts, popcorn, yoghurt and protein bars. We especially like exante's Peanut Caramel Balls, which will satisfy a sweet tooth (think creamy caramel with salty peanut butter) and have 15g of protein and just 163 calories per serving. Or their Chocolate Caramel Crunch and Raspberry and White Chocolate bars which are high in protein and low in fat.


2. Make it easier to stay hydrated

It's fundamental for a healthy diet and lifestyle, but one that often gets neglected when you're busy: you sit down to start a project, and then an hour goes by and you've not taken a sip from your water bottle. Staying properly hydrated aids digestion and will help you concentrate (so you can conquer that list of tasks quicker).

According to NHS advice, a steady intake of water throughout the day is better than glugging a few big glasses intermittently. Try downloading an app like Aqualert which sends you reminders to drink water throughout the day, or using a time-marked water bottle.

If you want to mix it up and add some flavour, try an exante water enhancer: low-sugar fruit-flavoured concentrates in a travel-size squeezy bottle, so you can stay hydrated but swerve the fizzy drinks from the vending machine.


3. Diarise your workout

diarise your workout
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Rather than squeezing in exercise 'when you have a spare moment' (which will be: never) treat it like it's a work meeting and schedule it into your week in the same way: add it to your calendar and prep for it (you wouldn't go into a presentation unprepared, so, have your gym kit ready, know what time you need to leave to get to a class).

If you've mentally and practically allocated the time at the start of the week, you're less likely to get derailed and skip it.


4. Be smart about energy drinks

be smart about energy drinks

When you're flagging, it's tempting to keep loading up with coffee, or give in and buy a sugary energy drink. Too much caffeine will make you crash later and can interrupt sleep (the NHS recommends no more than 200mg of caffeine a day).

But if you need a short-term caffeine boost, and want an alternative to sugar-laden energy drinks, try exante's BURST range of low-sugar energy drink sachets, with green tea extract, Iron and Vitamin B12 to support energy and focus. And they're suitable for vegans too.


5. Take your work call while out for a walk

There’s an intrinsic link between our own health and wellbeing and the world around us. So instead of sitting at your work-from-home desk on call after call, get outside. Take a stroll around the block, plug in your headphones so you can be hands-free and multitask with movement.

Take in the sounds and smells as you elongate your breath and mindfully focus on your breathing. This sends a message to the parasympathetic nervous system, telling the body that it can relax.

If you're really up against it and an hour out of your day is just impossible (we've all been there), a five-minute online HIIT workout at home will still be beneficial. Five minutes, five days a week will keep you in the routine of exercising while demanding the smallest possible time from your schedule.


6. Stock up on supplements

stock up on supplements

Essential fatty acids are essential building blocks for the body. Omega-3 helps to protect the brain, reduce inflammation, improve risk factors for heart disease, alleviate menstrual pain and boost bone health. There are even studies that suggest fish oil supplementation can help to improve acne. But, sometimes, when we're busy and on-the-go our nutrition can be one of the first things to slip up.

An easy way to stay on top of your Omega-3 if you're constantly grabbing meals out and about? Supplement a healthy, balanced diet with exante Essential Omega 3 Softgels.


Discover the full range of exante products and plans. Use code EXANTEWH for 37% off bars and shakes + 10% off boxed plans, until the end of the year.


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