Lifestyle
Food & Nutrition
Fitness
You know you need to incorporate healthier habits into your life if you want to stay young and vibrant, but it can be difficult to find the time to do so when you’re busy with work and family obligations. The good news is that there are some simple lifestyle changes you can make that will keep you feeling better without taking up much of your schedule at all. Here are five tips on how to incorporate a healthy lifestyle into your busy schedule.
1. Get your doctor’s support
Don’t worry about asking your doctor for support: A recent study from Wake Forest Baptist Medical Center showed that physicians are more likely than other adults to recognize weight-related health risks in their patients and take them seriously. But you have to be honest with your doctor about your weight. A single, offhand comment about needing to lose weight probably won’t change much; instead, focus on making changes that will make a long-term difference. This could include adding in more healthy foods like fruits and vegetables or choosing less-processed options at restaurants, cooking most of your meals at home, taking walking breaks throughout each day, and avoiding sugary drinks whenever possible.
2. Know your goals
The best way to make sure you’re meeting your lifestyle goals is to know what they are in the first place. Before you can work on becoming healthier, you need to figure out where exactly you want to go. Think about your habits, goals, and motivation for wanting to change things. Don’t be surprised if coming up with concrete answers is tough—most people struggle with setting their lifestyle goals. It may take some time, but it’s worth it; after all, identifying your goals is essential before getting started on taking steps toward those goals. In fact, research shows that writing down your lifestyle goals may just be as effective as actually following through!
3. Exercise in your sleep
For those of us with busy schedules, squeezing in exercise can feel like an impossible task. But there are ways you can exercise in your sleep – literally! A new study from King’s College London found that those who slept longer (an average of eight hours per night) had healthier levels of leptin and ghrelin, hormones that help regulate hunger. This finding makes it easier for us to control our appetite, which will ultimately reduce snacking at night and make it easier for us to maintain a healthy lifestyle.
4. Swap bad habits for good ones
Bad habits are much easier to maintain than good ones, so it can be hard to replace something you love doing with something that’s good for you. That’s especially true when there’s still one last episode of your favorite show left on Netflix or you’re already settled in bed. When you want to make a change, think about why not only why you should start eating more healthily (if that’s what you’re trying to do), but also what positive habits might actually stick and help improve your overall well-being. Instead of giving up junk food, for example, try switching out some meals each week for whole foods, then slowly wean yourself off it altogether.
5. Develop healthy rituals
A healthy lifestyle involves more than just eating well and exercising regularly. It’s also about developing routines that will help you live better every day. For example, drinking water can actually improve your sleep patterns and reduce stress levels, so it’s good practice to have your glass of water (or cup of tea) first thing in the morning, right after waking up. Additionally, eat light at night — have an early dinner so you’re not tempted by food later in the evening. Before bed, take care of any tasks that are making you anxious or stressed out — pick up clothes from a laundromat instead of worrying all evening about doing it tomorrow. If you can’t finish everything, go to bed feeling productive.
