[Guest Post] 10 Fitness Hacks for Busy People

10 Fitness Hacks for Busy People

Do you wish there were more hours in the day? Or do you feel like you are the busiest person around, and yet you have no time to invest in your own well being? A research conducted by Nielsen Health and Wellness recently showed that 66% of the participants didn’t do strength training or cardiovascular exercises—as much as they would have liked to—due to a busy lifestyle.


Facing the same dilemma? The following fitness and diet hacks will help you stay on course amidst a jam-packed day to day schedule.


  1. Get Creative with Resources

Understandably, the world has become a more bustling place than ever before, meaning that you are very likely to be stuck in your office throughout the day. As such, getting the spare time to go to the gym might as well remain to be wishful thinking for you. This is the point where creativity comes in. You need to ask yourself about what you can do with the resources at your disposal, which can then translate into exercise for the body. From using your office chair to do dips, or a lunch-hour stroll around the area, or even taking the stairs, the possibilities are endless.


  1. Early Birds


Redesign your morning routine to accommodate a workable fitness plan for you. For instance, prepping for breakfast at night can create an extra 20-30 minutes for you in the morning for a quick jog or circuit.


Again, setting out your workout clothes before sleeping prepares your brain for the task ahead; hence, it will be tough to be distracted away from exercising in the morning.


  1. Stand More


A big factor, within a sedentary lifestyle that affects your health is sitting down constantly. Sitting down is almost as dangerous as smoking, says David B Agus, a cancer researcher, and writer for The Telegraph. As such, you need to take advantage of every opportunity you have at work to remain standing. For example, when answering calls, it wouldn’t hurt to stand up and pace around throughout the call session. The same applies for other menial tasks such as printing, filing, waiting for your coffee to be ready, et cetera. Want to go one up? Get a standing desk!

  1. TV Breaks


Every time you switch on the television to watch a favorite program that has commercial breaks, you can also put in a short yet powerful exercise session.


Each time it does go to an ad, you can do a simple exercise routine. These include push-ups, yoga, chair dips, squats, bridges, kettle swings, arm raises, jumping jacks, burpees or anything that will require you to catch your breath after 20 reps.


  1. Power Lift


Lifting everyday loads can go a long way in helping you meet your fitness goals. Whether it is walking home with your groceries instead of driving, or getting up to fetch something as simple as the remote, lifting everyday objects all add up to better fitness over time. Over-reliance on people to pass things doesn’t help your body. In fact, you should be the one ready to lift and carry things for people at your workplace.


  1. Portion Control


The mega secret of everyone with envious fitness achievements! Portion control is a tool that is easy to reign in, and the results that one can achieve from small plates and glasses have been proven positive by research, time and again.


Not only will this allow you to indulge in more treats since you will have a control on the quantity eaten, it is also a great way to eat at an interval of every 2 hours rather than huge meals, 3 times a day. This would keep your metabolism, amped and going.


  1. Never Skip the Protein


Even if the time you have for working out is limited, eating proteins within 30 minutes of exercise sessions helps repair and replenish muscles. The more muscles you gain, the more your basal metabolic rate increases.


  1. Drink that Water


Eight to 10 glasses is a minimum, and go for more should you want. Your body tends to hold on to water and bloat if the supply isn’t constant. And not just throughout the day, drinking a few glasses of water before meal times would help you avoid overeating.


Also, according to a 2015 study by Obesity, drinking 2 cups of water 30 minutes before every meal for 12 weeks can lead to actual weight loss. Need more reasons?


  1. Sleep Cycle


Stick to a strict routine. Irregular sleep patterns usually affect your hormone levels, thus leading to poor health or unplanned weight gain or loss. If you have difficulty falling asleep on time everyday, try a few alternate methods like aromatherapy and music.


  1. Don’t Give Up

Even if it seems impossible, try and incorporate anything and everything possible. Even if the changes are small, remember that they will collectively add up over time. There’s a reason that health is deemed as wealth.



Author’s bio : Bree is chief editor at ProteinPromo.com . Created in 2016, ProteinPromo is keen on providing readers with nutrition and wellness hints and tips to lead a happier, healthier, fitter life.

Find her on:

Twitter @Protein_Promo

Instagram: @ProteinPromo

& Facebook: ProteinPromo

%d bloggers like this: