We all know how having a hectic work schedule can often mean that other parts of our lives get pushed to the side.
Many people (including ourselves) find it challenging to have a positive work-life balance, often not being able to find the time to stay fit and eat well. Fortunately, sports nutrition experts Bulk have highlighted five ways to stay fit and healthy with a hectic work schedule.
Change your commute
While it may seem like taking just a few steps to your car and driving to work will save you more time in the day than walking, it’s not as practical as it may sound. When working an office job where you remain seated for a large portion of the day, doing this means that you’ve incorporated no physical activity into your daily routine. Therefore you’ll have to consider adding more time to your day by exercising before or after work.
However if you add the additional 15 minutes walk to work and another 15 minutes of walking back based on a five-day work week, you will have met the recommended target of 150 minutes of moderate exercise each week. Consider adapting your morning route, even if you take public transport.
Consider home workouts
To save time waiting around in the gym at peak times for machines to be free, as well as saving travelling time, you can dedicate a specific area in your home for workouts. Whether you do it in your garage or can utilise some space in your living room. Just make sure that the area you choose has enough space for an exercise mat.
If your go-to workout is weight training, invest in some dumbbells or kettlebells to replace the machines you may use in the gym. This is much more beneficial for your physical health too, weights help develop strength by incorporating more muscles. Alternatively, if cardio is your priority, incorporate exercises like burpees, squat jumps, and jumping jacks into your routine. If the weather is on your side you can even opt for an outdoor run. Not to mention, switching to home workouts will save you from splurging on a gym membership.
Create a workout schedule
When it comes to your job, you can familiarise yourself with your routine and prepare yourself for the day ahead. This is also possible with exercising. Evaluate which days work best for you and stick to this so that, like work, you become comfortable with the routine and prevent making excuses to skip your workout.
By choosing to exercise over the weekend, you require less time during your working week to fit a workout in.
Cook your meals ahead
What you eat is just as important as staying fit and healthy. It can feel overwhelming sticking to diets and finding the time to cook when you have a busy schedule over the week. Meal prepping will keep you from spending too much time in the kitchen every night – especially after a long day at work!
Cook several portions of food for the week at once instead of just making one meal every night – you can usually leave meals in the fridge for up to four days, so you can use the opportunity to have your work lunches prepared as well as being able to eat straight after a workout on an evening to ensure you have time to relax. Consider your favourite meals in your diet, and you can even prepare different ingredients separately such as vegetables to prevent you from getting bored with the same food. Like working out, it helps to have a schedule to ensure you’ll have time to do all of the preparations.
Keep your gym clothing handy
If you head home after work to get changed into your gym gear ready for a workout, you take the risk of becoming too comfortable and making excuses to not go back out again. By keeping your exercise clothing on you will not only save that trip home, but it will also give you some motivation.
Keep a bag with you that contains clothes, shoes, a water bottle as well as any equipment you may need. Whether you finish work earlier than expected or even if you have half an hour free over lunch, doing so will make you more available to workouts. This will cut out the time it takes to get yourself ready at home.
The research was conducted by bulk.com which is founded on the belief that sport, health, fitness and nutrition are for everyone – no matter who you are, what you do, or how you do it.
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