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Marek Struszczyk

Co-Founder ManagerUp


Is healthy living difficult for you? For many of us, it is. How many times did you start a super diet or a fitness program in a gym and failed after a few days, weeks or months?

The issue is here is that your lifestyle changes were probably too drastic. You wanted to change your life too quickly, but healthy living does not mean changing your life drastically.

In actuality, changing one’s life is damn difficult. Only few people can do it successfully. It is especially hard for a busy professional with a sedentary job, who works long hours, travels a lot on business, has a jam-packed schedule and no time for family obligations.

Is that you? For people like you, including effective health, fitness or diet routine into one’s busy schedule seems to be mission impossible, especially if you do not want to harm your work-life balance.

What is the solution? Never ever try to change your life drastically. The trick is to modify your lifestyle in small steps, with habits that will make your life a bit healthier. Often, these small habits have huge implications.

Are you looking for some good healthy living tips? If so, this is the place. We have prepared for you dozens of ideas for small changes in the form of healthy living tips.

It is much easier to stay healthy than you think!

In this post, you will find more than 70 pieces of advice on health, fitness, dieting, achieving a work-life balance and stress management for busy people.

These healthy living tips are useful for everyone: those who do not exercise at all and those who exercise regularly but are looking for ideas to bring their fitness and health status to a higher level.

 

Exercise

 

We all know the many benefits of exercise:

– Improving cognitive skills:daily exercise could prevent cognitive decline, while at the same time sharpening memory and enhancing learning.

– Alleviating stress and anxiety

– Losing weightand building fitness

– Less need for medical treatment: you are less likely to get sick or experience heart problems with the multiple benefits of exercise.

-Boosting mood and happiness: this will inevitably lower depression levels.

-Improving the quality of your sleep

 

Do you have to go to a gym for physical exercise? Absolutely not! The good news is that the gym is not the only place to be active. Sometimes, all you need to do is think outside the box and be creative to keep fit.

We have prepared several exercise ideas for you below. Pick at least one right now and start your path to being healthy and more productive. Maybe you go to the gym regularly but are still not happy with the results.

In this section, you will find ideas to maximize your gym time and advice on how to continue your health routine outside the fitness facility.

 

1. Start Exercising Today; Stop Wishing and Start Doing

 

DIFFICULTY: Low

EFFECTIVENESS: High

Run away from procrastination. Start small and build on that.  Indeed, training for as little as 5 minutes can do wonders for your body, especially if done regularly. You will not want to miss a session once your body gets used to your routine.

 

2. Walk Before Breakfast

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Morning exercise will help you be more active all day long. This is true even when you do something as simple as walking. After waking up, just put on your sneakers and stroll.

This will activate you for the long work day in the office and reduce morning fatigue. According to a study published in the journal Psychotherapy and Psychosomatics, “Low-intensity exercise reduces fatigue symptoms by 65 percent”. Plus, you’ll feel more confident and be in a better mood overall.

And since the environment is usually serene at this hour, it could be a good moment to plan your day too.  When you walk, your blood flow increases in the brain, which leads to better focus and enhanced creativity. Take advantage of it!

 

3. A Cardio Workout in the Morning Starts Your Workday with Energy

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

According to research, exercise revs up your energy level. When fatigued, the last thing people want to do is exercise; but those who are physically inactive and fatigued find that more being active helps.

Start with just 10 minutes of cardio workout in the morning to reduce fatigue, increase energy and reduce fat.

This article will help if you’re wanting to embark on a fitness regime at home.

 

4. Do 10-15 Minutes of Body Workout at Home Three Times Per Week

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

You may not have time for a full gym session. However, it should be possible to squeeze a 10- minute workout into your schedule. You just need to wake up 10 minutes earlier than usual or exercise after work.

Doable? Yes.

Sitting long hours in the office (a sedentary lifestyle) makes you lose out physically (for example, you may suffer weakened muscle strength) besides exposing you to ailments like obesity. According to a recent study, executives who are perceived as obese or overweight are also perceived as less effective in the workplace. A heavy manager is deemed less competent because of the known negative effects of weight on health and stamina. 

And because workouts help build body strength and promote weight loss, we recommend that you regularly sweat it out.

And since getting time to visit a gym is often an uphill task, we have compiled  a comprehensive list of easy exercises to do at home for busy executives.

 

5. Do Light Cardio Exercise When Watching TV or Listening to Audiobooks

 

DIFFICULTY: Low

EFFECTIVENESS: High

When you come home, do you often watch TV to relax and cool down after a stressful office day?

You can still do it without converting yourself into a couch potato.

For example, you can use a desk station bike while watching your favorite TV program or listening to an audiobook. This will help you burn calories, enhance your muscle strength and reduce your stress level after a long hectic day at the office.

 

6. Do Yoga Before or After Work

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Have you realized how beneficial yoga can be for your wholesome wellness? We encourage you to practice yoga both ahead of work and after closing the workday.

Doing yoga before breakfast will provide you with energy, focus and creativity for your busy day while yoga after work will reduce your stress and calm you down.

Deal? Let’s move on.

 

7. Shopping on Your Bike

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Some people have smartly picked up the habit of shopping by bike. Driving your car less means logging miles of exercise.

The benefits are widespread. It is an aerobic activity that tones muscles and builds strength in the thighs, hips and rear end, just the right places for most of us. If you find the pounds piling on, get a bike and stay trim.

It helps to have a few accessories for shopping trips like a front basket, a rear rack, or both for storage. Big sprees require a trailer or side car for kids and pets.

You might want to think in advance about the types of purchases you will be making. Don’t go for those big boxes and containers as they eat up your limited space. Forget breakables like eggs.

 

8. Play Sports with the Family

 

DIFFICULTY: Low

EFFECTIVENESS: High

This is one of my favorite healthy living tips! On one hand, you want to exercise after work, but on the other hand, you don’t want to sacrifice precious family time.

The good news: You can choose both!

Exercising with the family will keep you fit and allow you to spend more quality with your loved ones. Some parents enjoy basketball or softball with their kids, or they choose to go jogging. The possibilities are endless.

Can you see why we insist that you improve your health and work-life balance despite a jam-packed schedule?

 

9. Go for a Family Hike

 

DIFFICULTY: Low

EFFECTIVENESS: High

This is another great healthy living tip! What a wonderful way to spend family time. Everyone will be calm and happy, not to mention you when back at the office.

Hiking is the best way to enjoy nature and breathe in some fresh air. If you are lucky, everyone can hear the birds. It is a low-impact type of exercise amid the green glory of Mother Nature. People say it is refreshing and restores a peaceful state of mind.

 

10. Exercise with Friends

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Most of the time, we know we should do more sports, but we lack the necessary discipline and inspiration.  The results?  We end up on the sofa watching TV or surfing the internet.

Instead of hanging out with friends in a bar training your beer-belly muscle, maybe you should exercise with them instead.

Dragging your like-minded friends into exercising will give you accountability partners and force you to attend sessions even when your soul screams NOOOO!

After all, what are friends for?

 

11. Walk to the Office

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Fitness experts say that you should take 10,000 steps every day. This can be very hard for many of us. But let’s be honest. Even if you are not able to reach the 10,000 target, any increase in your daily walking activity is important for your health.

Tomorrow, leave home early enough and just walk to the office. Google maps can help you calculate the distance. This healthy living tip is doable if you work within a 20-minute walking distance from your place of residence.

During the first days, you can walk to the office, but take a bus back home. When you become more fit, you can also return home on foot.

Important: check the weather forecast and don’t walk on cold, rainy or super-hot days.  Make sure that your walking pace is low. You do not want to arrive sweaty.

 

12. Bike to Work

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Biking to work is actually a workout without the gym.  You can eliminate the cost and time if you cycle to and from work? It makes scheduling your life that much easier. It will no longer be a question of motivation, but routine.

Biking is known to be a fitness booster and helps the rider lose weight. In fact, commuters lose on average 13 pounds their first year. They report the benefits of cardiac aerobics and better joint health. Those overweight or out of shape should adopt this habit asap.

Cycling quickly impacts health. You feel young and ready to start the day. Don’t forget your helmet, of course.

 

13. Park Far from Your Office

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

If the previous two ideas are difficult to execute if you live too far to walk, then you can simply park at a reasonable distance away from the office, forcing you to walk some extra steps in the morning and as you leave work.

The only challenge can be finding a parking lot, especially if your office is located in a city center.

According to a study done by the Norwegian University of Science and Technology, exercise has a tremendous preventative effect on morbidity and premature death.  It is therefore safe to conclude that exercise can increase one’s lifespan!

 

14. Get off Your Train/Metro One or Two Stations Before

 

DIFFICULTY: Low

EFFECTIVENESS Moderate

Going to work by train or metro means independence from driving. You will soon forget the stress from traffic.

Metro, in particular, is an affordable and safe means of travel. Commuting time on the train or metro is great for reading or listening to your favorite music. For a bit of walking exercise (about fifteen minutes on average), we propose getting off one or two stations ahead of your usual stop.

This form of exercise can work into any schedule.

 

15. Move Your Home Closer to the Office

 

DIFFICULTY: High

EFFECTIVENESS: High

How much time do you spend driving to your office during one year? Some people need to drive at least one hour to get to the office and another to return home.

That adds up to 2 hours a day and more than 400 hours per year. It means you sit in your car commuting for more than 2 weeks per year. Sounds incredible, doesn’t it?

What about moving your home closer to the office? A shorter commuting time will reduce your sitting time and have huge positive implications on your health.

By the way, if you live closer to the office, you can normally sleep longer in the morning, too.

 

 16. Workout at Your Desk

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

You don’t have to leave your desk; just use your office desk or chair to exercise. You can also use some exclusive exercise devices designed for busy people who often sit the whole day long.

Exercise Discretely While Sitting at Work!

 

17. Take the Stairs

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Another way to keep fit is to utilize any available window at work to exercise. For instance, walking is hugely beneficial, and you can further benefit by using the stairs instead of the elevator whenever practically possible.

Similarly, you can be performing simple calf raises while queuing at the copy machine.

Read: 11 ideas to work out at work and be more active in the office

Our next tips will explain more.

 

18. Do Yoga at the Office

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Practicing yoga at work strengthens many of the personal qualities needed to excel in business:  focus, creativity and energy. It might also diminish your stress levels.

Indeed, for executives, yoga is a godsend.

Check Our Yoga at Work Guide to Learn More Benefits of Yoga

 

19. Consider a Standing Desk While Checking Emails or Social Media

 

DIFFICULTY: Low

EFFECTIVENESS: High

Managers who make it a habit to spend time at the office or home from a standing desk harvest immense health benefits, including reduced back pain, enhanced weight loss, better mental health, and lower cholesterol and blood sugar. They expect to lead a happier, longer life.

Even better, you don’t have to stand the whole afternoon. A professor at the University of Waterloo found that as little as 30 minutes are sufficient to garner all these benefits.

Increase Movement and Boost Your Energy Levels Today!

 

20. Join a Gym

 

DIFFICULTY: LOW-HIGH (depending on your agenda)

EFFECTIVENESS: High

Although you can stay fit without a gym membership, the gym remains a good option for anybody who wants to be strong and healthy.

First of all, it pushes you to become consistent. And like in everything else, consistency and persistence pay in the long run.

Start by checking out nearby gyms and see what they offer.

 

21. Engage in Whole Body Moves to Optimize Your Time (and Money) at the Gym

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

It is difficult enough to squeeze a gym visit into your busy schedule. You should therefore make sure that each of your gym minutes is invested most effectively during visits.

One way of doing this is by taking part in full body workouts. You can request your instructor to recommend the best for you to achieve extreme fitness.

 

22. Do Interval Training

 

DIFFICULTY: High

EFFECTIVENESS: High

A study has indicated that physical activity, such as interval training (in which you alternate between different activities with varying intensities, degrees of efforts, etc.) results in the release of chemicals called endorphins, which reduce anxiety and stress.

Furthermore, the interval training is the best way to burn your body fat as it increases your metabolism many hours after the exercise.

You can actually convert any exercise into interval training by setting the amount of time or distance you work out and a suitable time and distance for recovery.

You are then going to be alternating between the two.

 

23. Sign Yourself up for Gym Classes

 

DIFFICULTY: Low

EFFECTIVENESS: High

Because you have company and your fitness instructor to inspire you, chances are that you’ll achieve more by signing up for gym sessions than struggling in loneliness.

If you’re committed, it will be easier to achieve your fitness goals.

What’s more, you’ll enjoy helpful, professional advice to maximize your gym visits and get fitter and healthier. 

 

24. Use a Fashionable Fitness Tracker to Improve Your Overall State of Wellness

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

I cannot imagine how humankind has survived all these years without fitness trackers. Mine counts steps and advises me when to stand up and/or walk. It also monitors my pulse during my daily workout sessions as well as provides myriad reports.

It’s all in the name of keeping fit and looking after my well-being.

What’s more? Some fitness trackers go as far as helping you sleep better. As a bonus, you look stylish and fashionable when wearing one. Have a look at these awesome trackers to get a feel of how they work.

Compatibilize Your Exercise With Your Busy Schedule!

 

Stress

 

While the nature of work means that you cannot completely banish stress from your life, excessive stress levels could harm your overall health condition and your life as a whole.

Stress affects the body, mind, mood and behavior. For instance, you may have headaches, stomach upset, muscle tension, pain, irritability, anxiety, depression, experience overeating, tobacco use…

It is common knowledge that a healthy person does not have high levels of stress at home or on the job. Stressors come from constant demands and hostile working relationships. Conflicts exacerbate them and disrupt a normal work-life balance. It is vital to ban turmoil in your professional or personal life.

If you want to enjoy healthy living, you’re obligated to do all within your power to reduce any issues that cause stress.

Below are some healthy living tips that can help you fight stress in your life.

 

25. Find a Quiet Place to Relax

 

DIFFICULTY: Low

EFFECTIVENESS: High

 One of the best healthy living tips for executives to reduce stress lies in the power of calmness.

 Sometimes, you only need to find a quiet place (just for yourself) to release any mental tension within minutes.

Be sure your special place is free from distractions and interruptions.

It could be a favorite room at home such as your home office, an outdoor garden, or your favorite park nearby.

Resting the body and mind to achieve a state of quiet is the best way to open the senses to peace.

 

26. Expose Yourself to Aromatherapy

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Natural therapies, particularly aromatherapy, have a long history, for hundreds of years, and more recently, they are enjoying a big come back.

According to Science, essential oils provide substantial therapeutic effects and enhance the body’s natural stress relief.

Business executive are recommended to buy an essential oil diffuser for the home or in the home for daily use. For a small fee, they make your home or office an abode of serenity.

Find Out More Effective Natural Remedies to Keep Stress Under Control

 

27. Stretches Reduce Stress

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

As mentioned in the previous section, exercise is not only good for your body and health, but also for stress and anxiety.

If you don’t have time for intensive exercise, simple stretches can do wonders. Stretches help open your chest and relax the body, leading to better breathing and reduced your stress levels.

Experts say that daily stretching improves elasticity and mobility, resulting in relaxed movement and less tension. It should be done head to toe from your fingers, arms, wrists, ankles, legs and toes, to the waist, neck and spine.

 

28. Reduce Caffeine Intake to the Minimum

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

While caffeine improves cognitive performance momentarily, it sadly increases cholesterol levels, blood pressure and stress.

You may experience headaches, anxiety, insomnia, heart disease and strokes as a result.

Here we lay bare the reasons why caffeine and stress are a dangerous workplace combination.

 

29. Drink Green Tea

 

DIFFICULTY: Low

EFFECTIVENESS: Low

Many times, even small things can have a huge impact. Even if you experience crushing stress, the solution may be simple and easy.

Have you thought of sipping a relaxing cup of an herbal tea to reduce stress?

 Green tea also increases focus and memory. On the same token, it gives you a brain boost and helps improve your work performance. It also boosts metabolism.

 

30. Accept Things You Cannot Change to Avoid Anxiety

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

The emotional state of anxiety follows from a perceived and imminent danger. Fear and apprehension are the chief characteristic that cause a person to become defensive.

To reduce continuous worrying, create a tradition of accepting a certain state of affairs and don’t fight battles you’ll never win.

Can you really change how a mischievous family member views you? Can you change the attitude of malicious colleagues at work?

There is a lot you cannot change. It’s nature! So, why waste your energy in vain efforts? Just accept life calmly and move on. You will love the peace of mind.

We encourage you to read our article on How to Deal with Anxiety at Work for more tips.

 

31. Enjoy Peace at Home

 

DIFFICULTY: Low

EFFECTIVENESS: High

One of the simplest healthy living tips is to redecorate your home to make you feel calm and happy.

For instance, the National Center for Biotechnology Information (NCBI) has found that certain house plants like anthurium bust stress.

Why not introduce your favorite pictures or nature-themed decorations to your home if it will help you feel better. You can do this in places where you rest, exercise, do yoga, mediate, or just like to spend some quiet time after work.

Also, make sure that there is plenty of light at home to improve your mood and create a sense of calm.

 

32. Add Magnesium-Rich Foods to Your Diet

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Start eating super-foods rich in magnesium to reduce the stress in your life. Your brain and nervous system need this mineral to stay calm and avoid irritation.

Eat kelp, almonds, parsley, soybeans, avocado and leafy greens. They have it in plenty supply!

Discover More Natural Foods that Best Fight Stress

 

33. Start Meditating

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Listen to the research. It shows that meditation is powerful medicine, physiologically and psychologically. We found one study that suggests that mindfulness meditation can dramatically uplift one’s mental wellness.

The multiple benefits go beyond stress reduction. Practicing meditation reduces depression and anxiety, the banes of modern man’s existence.

Do you know how to start meditating?

Read: A Step-by-Step Approach to Begin Meditation for Busy People

 

34. Use a Mantra

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Meditators know that a mantra is a simple word, sound or phrase that gets them into the proper state of mind. It is the key to focus. It is a form of chanting that starts your spiritual journey to calmness.

study in Brain and Behavior finds that silently repeating a single word to yourself quiets the mind and eliminates wandering. It is all about slowing down thoughts.

 Know How to Use Mantras to Reduce Stress in Your Daily Life

 

35. Turning Spiritual Could Land the Knockout Blow to Stress

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Faith in something greater than man can move the gigantic mountain named stress.

In one study, a sociologist at the University of Wisconsin-Madison learned that more Americans are turning to prayer to deal with difficult situations and emotions, including sadness, anger and trauma.

It also seems that you can even bank on your heavenly connections to extend your life expectancy.

But what does science says about using prayer for stress? Well, this post has all your answers.

 

36. Plan Well Your Trips to Reduce Traveling Stress

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

One of the surest ways to rediscover the joy of work or vacation-related traveling is to be well prepared to reduce stress.

Take charge and always do research about your next stop in advance. Book flights and hotel rooms early, carry aids to help you catch a nap while on the plane and factor in jet lag remedies.

And a big one, pack everything ahead of time.

Listening to music/podcasts or reading a motivational book can also help you counter the traveling blues.

 

37. Notice If You Experience Angry Outbursts Very Often, a Feeling of Dread or Panic Attacks

 

DIFFICULTY: Low

EFFECTIVENESS: High

Because of the persistent pressure of your job and family obligations, you may not be far from anxiety and stress.

If you suffer random panic attacks or snap at your boss, colleagues, or relatives at the slightest provocation, then you may be struggling with an anxiety disorder, and you should seek professional advice.

You should also act before disaster strikes if you feel sudden hate for certain tasks. Insomnia and loss of sexual drive are some of the warning signs that signal the need for assistance.

Find Out If You Have an Anxiety Disorder

 

38. Simplify Your Life!

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

 Find the things you need and identify those that add little to your life. Keep the former while you discard the latter.

Start a clear-out operation with one segment of your life; for instance, your wardrobe. Exactly how many pair of shoes do you actually need? And how many suits? If there’s something in the closet you haven’t worn for years, get rid of it.

Surrounding yourself with fewer material items like fashion, stationery and even equipment could help you get more from life. Save space, reorganize your home and gain calmness.

That done, move on to the next part of your life. Remember that minimalizing is about more than “stuff”. Limit your commitments to gain the time to focus on what’s most important.

 

39. Find a Job That Makes You Happy

 

DIFFICULTY: High

EFFECTIVENESS: High

Being happy in your job is the most powerful weapon to overcome stress and stay full of life after work. In short, forget about ever being happy if you’re stuck in a job that doesn’t inspire you.

Think about it: you get up in the morning to go to a place you would rather not be. You take tasks that are not emotionally satisfying.

The results? You soon start to feel like you are not making the kind of contribution you would like to be making.

If this is the case, you will only become genuinely happy by changing jobs, so get moving.

 

Sleep

 

Denied sleep may mean poor work quality and more sick days and can lead to many illnesses, not to mention that you become irritable and a source of stress. Sure, you could be a workhorse like Winston Churchill and need just a couple of rest minutes each night. But you have to accept that in the long run, the painful effects of fighting shuteye will catch up with you, with terrible consequences.

The consequences of not having enough sleep include:

 

– Wild mood swings (irritability, anger)

– Anxiety and related health issues (heart disease, diabetes and depression)

– Slackened overall performance in your workplace

– Poor memory

– Lost problem-solving skills due to reduced creativity, illogical reasoning and skewed decision-making

– Lack of energy, focus, and concentration

 

In short, proper sleep habits should be at the top of your healthy living practices.

 

40. Get Enough Sleep (on average 7-8 hours)

 

DIFFICULTY: Low

EFFECTIVENESS: High

It is clear that one of the best healthy living tips is to get enough sleep. Otherwise, you may suffer from debilitating issues.

The American Academy of Sleep Medicine and the Sleep Research Society both recommend that adults aged 18–60 years try to get 7 to 9 hours of sleep each night for optimal well-being.

Statistics from The American Sleep Association indicate that 35.3% adults report less than 7 hours of sleep in an average 24-hour period. Similar data comes from the Centers for Disease Control and Prevention’s (CDC). More than a third of American adults are not getting enough regular sleep.

Find out more about the effects of sleep deprivation on your work.

 

41. Keep Your Bedroom Dark

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Have you ever asked yourself why we are active during the day and sleep at night?  This is a hormonal process. The sleeping hormone, melatonin, is released when it gets dark. When the sun comes up, its concentration in the blood decreases significantly, so you feel awake.

Note: exposure to blue light diminishes melatonin production, but artificial light before bed is just as bad.

For this reason, always check that your bedroom is pitch dark and restful. Switch off all lamps as soon as you get into bed and invest in curtains that do not permit the entry of intrusive outside light.

 

42. Turn the Tech Off!

                                                                                                                                            DIFFICULTY: Low 

EFFECTIVENESS: Moderate                                                                                                                                                                                                                                  It is not only white light that disturbs our sleep. According to studies, blue light is even more disastrous for a good night`s rest. The problem is that too many of us take mobile phones or tablets into our beds, unaware of the serious consequences on the quality of our sleep.

This is what happens: the blue light in your device activates your brain (as you scroll your screen) and, as a result, you stay awake long after you have put your cell phone away. To avoid this, disconnect yourself from any tech devices at least one hour before bedtime.

This post tackles the issue of blue light and its impact on sleep. Please, read it.

 

43. Transform Your Bedroom to Rest Well

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

For bedroom decor, consider soothing colors such as muted blues, pastels and light green for a night of peace and calm.

The proper mattress and bedding will make a big difference in the quality of your sleep.

 

44. Meditate Before Bed to Calm Your Mind

 

DIFFICULTY: Low

EFFECTIVENESS: High

 It is extremely difficult to sleep well if your mind is full of thoughts and the day’s problems, or tomorrow´s challenges.

You will sleep like a baby only if you unplug and switch your brain into quiet mode.  One of the most effective ways to do this is practicing meditation before bedtime.

Get More Tips to Sleep Like a Baby!

 

45. Go Natural and Enjoy Sound Sleep

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Forget the sleeping pills. Natural sleep aids are just as effective and don’t have side effects such as developing a dependency.

Milk, magnesium and valerian root are just some of the amazing natural sleep aids that are helping busy executives enjoy a more restful sleep.

And don’t forget that the most effective path to serene shuteye after an exhausting day at the office is to develop good sleep habits. 

Here are examples of other wonderful natural sleep aids to help you sleep better going forward.

 

46. Consider Using Melatonin to Get Sound Sleep

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 Falling asleep is a reaction of the body to hormonal secretions. In short, we get sleepy when melatonin (the sleeping hormone) is released into the bloodstream.

However, the stress we experience during the day at work or home may block melatonin release. It makes us stay awake in bed for several minutes or sometimes for hours. The solution may be melatonin supplements.

Please remember to consult a healthcare professional before starting any supplement program.

Our Ultimate Melatonin for Sleep Guide will help you learn how to take advantage of this amazing sleep aid.

 

47. Don’t Neglect Your Snoring Problem

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Does your partner complain about your snoring? In fact, loud snoring could mark the onset of a serious sleep disorder called sleep apnea, known to lead to disastrous conditions like high blood pressure and obesity.

In this regard, according to the Natural Sleep Foundation, more than 18 million American adults suffer from sleep apnea. Watch for signs like pauses in your breathing, choking or gasping for air, headaches upon waking, daytime sleepiness during your work routine.

 

48. Prevent Sleep Apnea

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Sleep apnea contributes to a lack of sound sleep, making you less productive and alert during work hours. A natural remedy for sleep apnea is honey.

The Jundishapur Journal of Natural Pharmaceutical Products contains an article explaining how honey produces a natural anti-inflammatory effect. A tablespoon in a glass of warm water can also reduce swelling in the throat. Make it a bedtime ritual.

Read: Effective and Natural Ways to Avoid Sleep Apnea

 

49. If You Are a Frequent Traveler, Learn to Fight Jet Lag

 

DIFFICULTY: High

EFFECTIVENESS: High

 If business travel makes up a significant part of your routine, you need to take steps to prevent it from messing up your healthy lifestyle.

Because the stress associated with long-haul flights increases significantly for executives who fly more than six times a year, it’s essential that you adopt successful strategies to fight jet lag.

Your sleeping schedule, overall wellness and health can take a hit from frequent bopping around.

Read our definitive Jet lag Guide to understand all the tricks.

 

Diet

Your busy lifestyle means that you rarely have time to fix healthy meals. Yet, good nutrition is absolutely crucial for healthy living and wellness.

Also, be aware that if you adopt unhealthy eating habits, gym visits will not compensate. 

A balanced diet is so fundamental that you may not realize much improvement if you implement all our other healthy living tips but ignore healthy eating.

We recommend the following:

 

50. Learn How to Eat Healthy Right Now!

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

You are what you eat, and you must train to eat healthy. (This is not negotiable under any circumstances.)

All meals should include portions of fruits, vegetables and whole grains. We recommend chicken or fish with brown rice at any time—never fried foods. Your cooking methods should be roasting and baking to eliminate fat.

If it’s not possible to eat healthy weekdays, compensate during your off days and weekends by savoring nourishing diets.

These books will teach you how to adopt more healthy eating habits.

                                        

51. Eat Meals, Don’t Snack

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 Mini meals are far better than high-caloric snacks. Try to choose nutrient-rich foods rather than processed items that are loaded with fat, sugar and salt. Vegetables, whole grains and some fruits are low in calories. Never reach for cookies, candy, chips or even those deceptive energy bars.

Go for 3-ingredient meals with the requisite nutritional value. You will feel more energetic throughout the work week.

 

52. Eat Real Fruit. Limit Juice.

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 All the necessary vitamins and minerals are in fruit. Plus, you get the fiber you need to perform at your best. Several studies in the Journal of Nutrition show that a daily serving of fruit reduces the risk of heart disease, even by as much as 7%. There is a similar study on the effects of eating fruit on the metabolism that reports that bad LDL cholesterol dropped by 38 points.

Juicing removes the beneficial fiber and other health-promoting substances from fruit. This is why we endorse whole fruits over juicing for the ever-busy executive.

 

53. Bring Your Own Lunch to Work

 

DIFFICULTY: Moderate

EFFECTIVENESS: Moderate

Bringing your own lunch to the office has loads of advantages. A balanced diet prepared at home is a surefire way to boost your health.

Healthy eating helps you beat back the usual 3 pm slump. Plus, bringing in lunch is good for your financial health: no more swiping your credit card at the local food court. You’ll appreciate the extra savings.

Additionally, it economizes your time, because it’s ready to eat (you’ll be back to your desk shortly).

We propose you try these easy office recipes for healthy living.

 

54. Increase Your Intake of Fiber to Prevent Constipation

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

According to a survey done by the National Institute of Diabetes and Digestive and Kidney Diseases, 42 million people in the United States suffer from constipation. Unhealthy dieting, stress and sedentary habits induce chronic constipation, so you’d better shun them.

A powerful helper for all types of constipation is fiber, found in large quantities in fresh vegetables and low carb fruits.

Try These Foods That Relieve Constipation Naturally

 

55. Reduce or Avoid Alcohol Intake

 

DIFFICULTY: Low

EFFECTIVENESS: High

One of the best healthy living tips is to reduce alcohol intake. Alcohol can be highly disruptive of your sleep-wake cycle. 

Not only are alcoholic drinks overflowing with empty calories, but you also have zero nutritional value. They are also bad news for the waistline. Plus, alcohol is associated with many diseases such as pancreatitis, liver disease, cancer, diabetes and heart disease.

The solution: Cut down on alcohol, and if you can, do not touch it at all.

 

56. Include Vegetables in Every Meal

 

DIFFICULTY: Low

EFFECTIVENESS: High

Veggies supply some of the most crucial nutrients, including fiber, potassium, folate (folic acid), plus vitamins A, E and C to your body, and are, therefore, indispensable.

Without potassium, which plays a crucial role in maintaining healthy blood pressure and dietary fiber (also helpful in lowering blood cholesterol levels), your body is at risk for dreadful ailments like heart disease.

Of course, vitamins help shore up the immune system. 

It may seem odd, but carrots, asparagus, cherry tomatoes and cauliflower in a smoothie or quiche (with quinoa) is a great breakfast. Then choose a preferred veggie at lunch and even more at dinner. Most people enjoy onions peppers broccoli and spinach.

 

57. Eat Salads

 

DIFFICULTY: Low

EFFECTIVENESS: High

Salads are simple and quick to put together and bring to work. Also, they are healthy and light to help you concentrate while at the office after lunch.

Indulge in salads to the fullest at every opportunity.

Get 260 Salad Recipes for all Workdays!

 

58. Have Healthy Snacks at Hand

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 Having the right snack on hand can help you avoid the temptation of high-sugar stuff such as muffins, doughnuts, cakes or pastries.

Healthy snacks will keep you focused and energized throughout the day. Cheese and crackers, popcorn or roasted seaweed are good options.

Get 50 Snack Ideas for Wherever Your Day Takes You

 

59. Always Eat Mindfully

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

As an executive, you likely have a frenzied day. Despite it all, you need to pause when eating. We call it mindful eating. It means go slow and chew well to avoid digestive repercussions. The body has to catch up to your brain!

Make sure you feel full to prevent afternoon snacking, a dangerous habit. Never interrupt your meal with a call or email.

 

60. Use Home Delivery Services (high-quality)

 

DIFFICULTY: Low

EFFECTIVENESS: High

 This is one of those healthy living tips you shouldn’t ignore! Since you’re juggling a lot — work, gym, social life, and family —  consider using top-notch home delivery services.

Needless to say, their carefully-curated meal plans, mouth-watering chef-designed recipes and perfectly pre-portioned ingredients reduce prep work and the time it takes to cook a nutrient-rich meal.

Delivery services will take care of your eating headaches even when you’re into gluten-free, the trending ketogenic diet, wholesome Paleo foods and other unique dishes.

 

61. Use a Crock-Pot and Prepare Food Rich in Nutrients on Weekends

 

DIFFICULTY: High

EFFECTIVENESS: High

Take advantage of the weekend to replenish your body by adopting cooking practices that preserve nutrients such as crock-pot preparation.

It will take your sweet time, but the tasty end product and awesome nutritional value make the slow process very worthwhile.

You can even set aside spare time for this sort of meal preparation on your off days. 

 

62. In Restaurants, Always Choose Veggie-Based and Lean Protein Foods

 

DIFFICULTY: Low

EFFECTIVENESS: High

With a hectic schedule, you must keep the body fresh and bubbling with energy, so visits to restaurants are inevitable.

What you need is to do is eat smart. For instance, order veggies to keep your numerous body systems running like a well-oiled machine.

Also, select lean proteins such as eggs, fish, nuts, etc. They condition your cells without sneaking in excess calories (and potential weight problems).

 

General Health

Now, I want us to discuss other healthy living habits that can help you prevent serious health issues, such as cardiovascular diseases, body tension, depression, or even cancer.  

We will also cover several practical tips to help you battle weight issues, back pain and improve your overall wellbeing.

Let’s dive right in.

 

63. Drink a Lot of Water

 

DIFFICULTY: Low

EFFECTIVENESS: High

Drinking water is one of the best healthy living tips of all! Water helps the brain perform at its peak, eliminating groggy brain fog. Hydrating the body also helps energize it to excel at the day’s tasks.

Adequate water intake will improve your overall wellbeing as well as your attention span and prevent mental wandering during meetings or presentations. Drinking water can aid in weight loss and promotes healthful living.

Want to learn more? Read our incisive article on why you should make a bottle of water your friend.

 

64. Spot Depression Signs Early

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Notice if you feel tired all the time, isolated, sad, empty and unhappy or have started unhealthy habits like smoking: you could be in trouble. These emotions can be signs of depression and you need to confront it early on.

You may start becoming uninterested in your favorite activities or hobbies. Any onset of fatigue, agitation or suicidal thoughts require therapy and perhaps medication.

So, how can you cope with depression? Check out our expert answers here.

 

65. Get Regular Checkups Recommended for Your Age to Detect Health Risks Early

 

DIFFICULTY: Low

EFFECTIVENESS: High

This is one of those healthy living tips you shouldn’t ignore.

If you own a car, you probably take care to bring it in for oil changes and other routine maintenance. By doing so, you are protecting your investment and ensuring that it runs properly for as long as possible.

The same applies when it comes to caring for your body.

Schedule and attend comprehensive body checkups at least once annually. You can increase the frequency of health screening as you age.

Recommended posts:

12 Super-Important Health Tests for Male Executives.

12 Fundamental Health Tests for Female Executives

 

66. Keep Your Waistline in Check (Regularly!)

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

Many people check regularly their weight, but weight is not a good indicator of obesity. Very fit individuals weigh a lot because they have increased their muscle mass and muscles weigh a lot.

Measuring your waist circumference is a better strategy.  Your waistline measure indicates clearly if you are obese or not.

Chronic stress, a sedentary lifestyle and lack of time for exercise may make you develop belly fat. The more belly fat, you have the bigger is your waist circumference and the risk of developing a serious disease increases.

Belly fat is associated with the majority of obesity-related health conditions. Also, extra fat around your midsection makes you feel older and look unattractive.

What you need to do is come out all guns blazing and commit to burning the surplus calories (and fat). Cut back on sugar and carbs. They are stored by the body and converted into fat. 

Find Out More Things You Can Do To Burn Belly Fat

 

67. Use a Smart Scale

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

Don’t just focus on weight… assess other pivotal elements of your health by stepping on modern-day smart scales occasionally.

These scales provide instrumental details on body age, bone mass, muscle, water, fat, protein, protein, visceral fat, BMI and BMR.

Keeping tabs on the figures gives you an up-to-date comprehensive outlook of your health to help you make healthy decisions.

Start Managing Your Overall Health Now!

 

68. Use a Posture Coach to Improve Your Back Health and Confidence

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 The “posture coach” is a small, lightweight and wearable device worn near your collarbone to help you sit straighter and stand taller. You thus appear, and more importantly, become more confident.

We have reviewed the wildly famous Lumo Fit Posture Coach here to help you understand how these inventions work.

 

69. Build Your Confidence to Achieve Your Goals in Life

 

DIFFICULTY: Moderate

EFFECTIVENESS: High

 Even the strongest leader, no matter how competent, can be plagued by momentary bouts of self-doubt and low self-esteem.

Work on your confidence and self-esteem as you chase your life goals by taking concrete steps, including being well-groomed, thinking positively and getting active.

These books can help you build confidence and change your approach to life.

 

 70. Quit Smoking

 

DIFFICULTY: High

EFFECTIVENESS: High

 As you are surely aware, cigarettes will, in the long run, ruin your heart as well as your blood circulation.

Smoking raises your risk of chronic sicknesses like lung cancer, heart attack, coronary heart disease and peripheral vascular illness (damaged blood vessels). 

It also induces anxiety and irritability, unhealthy teeth and gums, future vision problems and yellow fingers, among other esthetic consequences.

 

71. Have Essential Oils at Hand to Improve your Life

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 Essential oils may help cope with depression and insomnia. They might also boost productivity, ease your nerves, and quell anxiety during stressful scenarios, besides increasing your focus and energy levels during the afternoon hours when executives traditionally feel sluggish.

They also promote relaxation and better sleep at night. The best bit? They are readily available.

Have a look at these three options:

Energize your day naturally

Improve your focus and concentration

Mist away stress and anxiety

 

72. Promote Wholesome Healing Through Massaging your Body’s Pressure Points

 

DIFFICULTY: Low

EFFECTIVENESS: High

Another one of the best healthy living tips for busy executives is to try acupressure.

It is an alternative medicine concept based on the life energy that flows through the body’s “meridians.”  A trained practitioner applies pressure to body points in order to clear blockages.

Acupressure relieves tension and stress. It may also alleviate pain in the back, hips and joints as well as the shoulders and neck. The practice improves the essential body systems, including digestion, circulation and the natural sleep-wake system.

By stimulating your pressure points, acupressure also promotes relaxation and a better mood. In other words, you could be missing out if you have not been engaging in acupressure.

No time for an acupressure appointment? No problem! You can use this Acupressure Mat-Pillow set to stimulate a  better state of wellness.

 

73. Use Reflexology

 

DIFFICULTY: Medium

EFFECTIVENESS: High

Reflexology is a long-standing technique that entails the application of pressure to affected points, including the feet, hands and ears. Each reflex point corresponds to a part or organ of the body such that pressure relieves many ailments and promotes overall health.

Reflexology helps control blood pressure and improves nerve sensitivity besides boosting your energy level. It additionally improves your blood circulation and liver functioning.

Furthermore, it helps you sleep better and treats migraines and headaches.  You can try it by using readily available devices.

Decrease Your Pain Levels Starting at Your Feet!

 

74. Massage Away Your Body Tension and Pain

 

DIFFICULTY: Low

EFFECTIVENESS: High

 A massage removes muscle tension and pain. A full body massager such as this Mat is a brilliant way to enjoy a relaxing experience without abandoning the comfort of your home.

You can conveniently do it from your sofa or bed, saving you time and money.

On the same note, download and use one of the many professional massager hook-up apps to connect to the best professional massager near you, whenever your schedule allows.

 

75. Bio Hack Your Body

 

DIFFICULTY: High

EFFECTIVENESS: High

Biohacking is something new that helps make lifestyle changes by “hacking” the body’s systems to feel better. It is simply the process of taking small, incremental steps to improve your diet and overall health.

Part of biohacking is neurofeedback or using the brain’s “plasticity” by retraining it to respond in new ways to typical emotions.

You will be more energized, appreciative of work, greatly productive and generally a changed individual.

Start by using meditation designed to make changes in the brain using the body’s natural relaxation response.

Bio Hack Your Mind Now!

 

76. Avoid Sitting for a Long on the Airplane While Traveling

 

DIFFICULTY: Low

EFFECTIVENESS: Moderate

 So many times, we experience discomfort, swelling in the feet and joint stiffness during or after a flight. This is because blood flow is reduced, especially in the legs, while we are seated continuously for a long time.

Stand up and move during the flight.

Also, implement our bonus 23 Tips To Stay Healthy on the Business Flight.

 

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