15 Life-Changing and Simple Healthy Living Tips that All Busy People Should Know
What is healthy living? If you want to live longer and achieve a life free of frequent illness, stress, and fast aging, then you need to incorporate healthy living into your life. The problem, however, is that while we all want that for ourselves, it’s not an easy feat to accomplish.
You’ve probably tried to go on a diet or start a fitness routine only to fail a few weeks or months later. This happened because you tried to make a sudden/drastic change to your life. Such a method rarely works, especially if you work long hours, travel a lot, or accomplish several tasks.
Living healthy is a lifestyle. To make the process effective, you have to ease into it and modify your habits in small, sustainable steps. These changes have to fit into your way of life – there is no one-size-fits-all for healthy living.
In this article, we’ll give you healthy living tips that’ll enable you to make those small sustainable changes for a healthier life.
These healthy lifestyle tips will include advice on health, fitness, and diet routines to help you achieve work-life balance. We’ll also include simple health tips to help you attain better stress management. Whether you exercise or not, the tips for healthy living in this article will help you take your life and health to a higher level. Let’s show you just how easy it can be to live a healthy and balanced life.
On top of the list for healthy tips is exercise! It has many benefits, some of which include:
- Relieving stress, anxiety, and their associated adverse effects
- Improving learning, memory, and overall brain function
- Losing weight, building fitness, and reducing the risk of heart-related illnesses
- Boosting immunity and reduces the need for frequent hospital visits or medical treatments
- Improving overall mood and happiness levels
- Enhancing sleep quality
Here are tips on how to make exercise a part of your life without necessarily going to a gym:
1. Stop Wishing and Start Doing
Start exercising today and say “no” to procrastination. Instead of waiting for the perfect time to do those 30 minutes to 1-hour long exercise sessions, start small and build on it.
Engaging in just five minutes of daily exercise will do wonders for your body. Building habits are about consistency and not duration. Once you build that consistency into your life and start noticing the positive changes, you won’t want to stop. Besides, it’s easier to commit to just five minutes a day – it’s less scary, and you can do it no matter how busy you are.
2. Take a Walk before Settling Down for Breakfast
This is especially great for people whose jobs require a lot of sitting. Taking a stroll in the early hours of the morning before breakfast will not only increase blood flow to your brain, it also improves your overall mood and confidence. This increase in blood flow enhances creativity and focus.
Also, taking walks is a low-intensity exercise proven to reduce symptoms of fatigue by as much as 65%.
Early morning strolls are a great time to plan your day, as the environment is serene during such hours.
3. Start Your Day with More Energy by Doing Some Cardio Workout
It might sound counterintuitive, especially when you’re feeling tired, but cardio is a highly effective way to overcome fatigue and get your energy levels up. Just ten minutes of cardio in the morning before taking a shower will do wonders for your body. It’ll burn off that extra fat, increase your energy, and combat fatigue.
The best part is you can do cardio exercises in your bedroom. You can even do them while you’re watching TV in the evenings. Instead of sitting on the couch like a potato, you can get a stationary bike and pedal while watching your favorite show. Whether you’re physically inactive or not, short cardio workouts done twice or thrice a week should be a part of your healthy living regimen.
4. To Shop or to Exercise? You Can do Both!
Why drive to do some shopping when you can bike and get your fitness on? Give your car a time off any time you want to go shopping. Biking is an aerobic activity that increases your cardio health, tones and strengthens your muscles (buttocks, thighs, and hips), and improves your overall health. It’s a great way to stay trim and get rid of that extra weight.
You can make it easier by getting accessories for your bike, such as a front basket, or a rear rack, or both. Make adequate arrangements. Shopping with a bicycle means you can’t shop for huge boxes.
5. Exercise with Family and Friends
Sometimes, it can be challenging to do sports because there’s no one to encourage us. Instead of going to a bar with your friends and increasing your belly fat, consider exercising with them instead. Encourage them to be your workout buddies.
It’s also a great way to spend quality time with your loved ones. Find a sport you all enjoy and get fit together. It could be football, basketball, or jogging. The list is endless. Having people you work out with makes you accountable to them. It encourages you to go out for that exercise session even at those moments when you just want to scream “NOOOO!”
6. Walk to the Office
Health professionals recommend that you take 10,000 steps per day. Instead of driving all the way to the office, consider parking some distance away and walking the rest of the way. You can even leave home early, turn on your Google map to calculate the distance, and stroll to work.
If your place of work is within 30 minutes of walking distance from your residence, this is a great way to stay fit. You can take the bus home if you get tired. As your fitness improves, you can begin to walk home as well. Start small and improve over time.
While it’s almost impossible to eliminate stress from work, you can reduce it and diminish its negative impacts on your life. Stress affects your mind and body in ways you cannot begin to imagine. It can weaken your immune system, cause muscle tension and pain, reduce your mental health, and lead to depression and anxiety.
For adequate stress management, you need to ensure that you manage your time efficiently. Keeping track of whatever you do and how long it takes you to do it helps you know what areas to improve or correct.
These are a few tips to help you reduce stress and its effect in your life:
7. Relax in a Quiet Place
We cannot overemphasize the benefits of making time to relax. Find a quiet place where you can enjoy your own company. It can be a park, an outdoor garden, or a part of the house where no one will disturb you.
Just a few minutes of quiet and calmness reduces mental stress and relaxes your mind and body.
8. Regular Stretches Reduces Stress
We’ve already seen the benefits of exercise in the previous section. Stretching exercises slow down aging and reduce stress. It’s also helpful for anxiety and depression.
Research has shown that stretching regularly increases blood flow to your muscles, improves elasticity and mobility, and brings about relaxation for your mind and body.
9. Replace Coffee with Green Tea
While caffeine improves alertness for short periods, it’s harmful in the long term. Regular intake of caffeine can lead to high cholesterol levels, an increase in blood pressure, and heart disease. It can also lead to anxiety, stroke, headaches, and insomnia, thereby causing more stress for you.
Green tea has been shown to have long-term beneficial effects. In addition to helping you relax, it improves focus, metabolism, and memory. Sip a cup of green tea while you relax.
10. Meditation and Mantra
Meditating just five minutes every day will reduce stress, depression, and anxiety. Meditation boosts your immunity, improves focus, and creates a state of mental calmness. You can meditate in the mornings or just before going to bed each night.
You can also incorporate mantras into your meditation. By repeating a single word of your choosing, you can quiet your mind and reduce mental exhaustion.
Getting less than optimal sleep will affect your health negatively in the long term. You might be a workaholic who’s good at blazing through the week with little to no sleep. However, in the long run, this will lead to devastating consequences. Some of these consequences include:
- Anxiety and depression
- Intense mood swings (anger and irritability are common)
- Reduced immunity and an increase in health issues (heart disease, diabetes, obesity)
- Poor brain function such as failing memory and lack of focus
- Reduced creativity, logic, and problem-solving skills
- Fatigue and a frequent lack of energy
Poor sleeping habits are bad for you, and here’s how to correct it:
11. Get an Average of Seven to Eight Hours of Sleep
More than one-third of American adults are not getting enough sleep. With many adults getting less than seven hours of sleep per day, it’s no surprise the number of people getting stressed, sick, and exhausted is on the increase.
You need to get enough sleep to combat stress, stay healthy, and avoid health issues. For optimal well-being, the American Academy of Sleep Medicine recommends that adults between the ages of 18 to 60 should get an average of seven to nine hours of sleep every night.
Make going to bed early a priority. Manage your time properly and avoid doing anything else when it’s bedtime.
12. Have a Consistent Sleeping Time
Our bodies are like supercomputers with the efficiency of a Swiss watch. To help your body rejuvenate itself, you need to have a sleep routine. Going to bed at the exact time every night will help your body rest better and keep you at the top of your game.
This is especially important for people that find it difficult to sleep. By training your body to a routine, your body’s internal clock will readjust. You’ll fall asleep faster and get a better night’s rest.
13. Keep the Lights Off
Melatonin is the sleep hormone that your body releases in high concentrations when it’s dark. This hormone is the reason you feel sleepy at night and less so during the day.
You should keep your bedroom dark once it’s getting close to bedtime. Thirty minutes to your sleeping time, you should wind down by putting off the lights. Turn off your computer as blue light keeps your brain active, diminishing melatonin production. You should also turn down the brightness of your phone screen.
The moment it’s time to sleep, turn off your phone and get into bed. Close the curtains to ensure no external lights are entering your room. Do not take your mobile phone into bed!
Paying attention to your lifestyle can help you prevent stress. Things such as what you eat, and keeping a positive mindset can have beneficial effects. This can prevent chronic health issues such as cancer, depression, and heart diseases.
14. Drink Lots of Water and Quit Smoking
Water makes up more than 55% of your body. For your body to function optimally, you need to stay hydrated to eliminate toxins and improve kidney and brain function. It also encourages weight loss and keeps your skin healthy.
In addition to this, you need to reduce and eventually quit smoking. It can cause heart problems, lung cancer, and damages to your blood vessels. Smoking negatively affects the concentration of oxygen in your body. Your brain and body cells need oxygen to stay healthy and function properly.
15. Eat Healthy
You are what you eat! This statement holds true even today. Eating healthy homemade meals, whole grains, vegetables, and fruits will improve your mental and physical health.
Avoid processed foods and reduce your fried food intake. It might be difficult to prepare healthy meals with a busy life. Cook during the weekends and store them in the fridge for the new week. You can also use your break time to do some cooking. Always include fruits and vegetables in your meal. Chicken or fish is also a great way to go.
Living healthy is not only a gift to your body, it is a sure path to changing your life and becoming happier. This article contains a few of the best healthy living tips that can help you accomplish this progress.
We’re passionate about improving ourselves on a daily basis and we hope this article helps you to achieve the healthy life too.