#FitnessFirst

December 17, 2024

7 Science-backed Healthy Lifestyle Hacks for Busy Professionals

Why Healthy Habits Matter?

You spend one-third of your life working, and with time your work defines your lifestyle. From eating healthy to even forgetting to eat during work hours, your health becomes a second priority.

Let’s be honest—we all somewhere down the line recognize this shift but feel there’s little time to make health a priority. Over time, the impact of ignoring wellness accumulates, potentially leading to chronic stress and compromised health.

Building healthy habits doesn’t require drastic changes. Small, consistent actions create lasting impact. Once habits are formed, they boost energy, strengthen immunity, and reduce the risk of chronic diseases. The power of habits lies in transforming challenges into effortless routines, leading to a healthier, more productive life.

Keep reading to know how you can adopt a healthy lifestyle at your workplace.

7 Healthy Lifestyle Habits You Can’t Say No To

Being healthy is a choice, the one you need to choose daily. Yet, with constant deadlines, long hours, and rising stress, prioritizing wellness often takes a back seat. With “30s being the new 50s,” it’s more important than ever to make the right decisions for a longer, healthier life.

Here are seven tips for busy professionals to achieve a healthier lifestyle.

1. Snack Only Healthy

Amid back-to-back calls and meetings, it’s easy to grab a quick, processed snack. Yet, these options are often loaded with sugars and unhealthy fats, offering only short-lived energy boosts and cravings. Healthy snacking, on the other hand, fuels you steadily and supports better focus throughout the day.

You can always try out:

A handful of nuts, which are high in healthy fats and rich in protein, can help you feel fuller for longer.
Greek yogurt with berries, a protein-packed snack that provides antioxidants.
Apple slices with almond butter for a balanced snack packed with fiber, protein, and healthy fats.

2. The Pomodoro Movement Routine

Staying seated for long hours can decrease circulation, stiffen muscles, and increase stress levels. However, making time for a workout during stressful work phases can feel unrealistic. With the Pomodoro technique, you can fit in quick bursts of activity, supporting both physical and mental health without disrupting workflow.

After 25 minutes, take a 5-minute break to walk around the office. This prevents prolonged sitting and increases focus.
Quick movements like stair climbing or desk stretches can release tension.
Short bursts of activity can improve circulation and reduce stiffness without requiring equipment.

3. Incorporate Sitting Exercises

According to the World Health Organization (WHO), 1.8 billion adults worldwide don’t engage in enough physical activity. Both mental and physical health can be maintained with a consistent workout routine.

Endorphins, released during exercise, can help reduce stress, elevate mood, and give you more energy.

Here are some quick workouts you can easily fit into your busy schedule to maintain a healthy lifestyle:

Try desk exercises like shoulder shrugs or seated leg raises to stay active while working. This keeps your body active, reducing stiffness and improving circulation even during long hours of sitting.
Take a brisk 10-minute walk between meetings or during lunch. It boosts energy and enhances focus, helping you stay productive throughout the day.

4. Alternate-Nostril Breathing

What do you do if you need a quick mental reset? It takes one deep breath to settle you down. Alternate nostril breathing influences the autonomic nervous system by enhancing parasympathetic activity when breathing through the left nostril, promoting relaxation, and increasing sympathetic activity with right nostril breathing, which is linked to alertness. Research indicates that regular practice can lower blood pressure, reduce heart rate, improve lung function, and enhance cognitive performance by maintaining a balance between the two hemispheres of the brain. These physiological effects contribute to stress relief and overall well-being, making alternate nostril breathing a valuable tool for health management.

This technique works as follows:

Start by closing one nostril and inhaling through the other, creating a balanced, rhythmic flow that calms the nervous system.
Switch nostrils after each breath to increase focus and promote mental clarity.
Repeat for at least five minutes.

So, the next time you feel stress symptoms creeping in, try deep breathing to calm yourself down and develop mindfulness.

5. Protect Your Eyes And Vision In The Workplace

Do you often experience eye strain, dryness, or headaches after a long workday? Prolonged screen time and improper lighting can take a toll on your eye health, leading to discomfort and potential long-term vision issues.

For busy professionals, maintaining eye health is essential for sustained focus, productivity, and overall well-being.

Adjust screen brightness and position to reduce glare and eye strain.
Follow the 20-20-20 rule: Every 20 minutes, look at an object 20 feet away for 20 seconds.
Use artificial tears or a humidifier to prevent dryness in air-conditioned spaces.
Ensure proper lighting at your workspace to minimize screen glare and shadows.

6. Prioritise Regular Health Screenings

Many health issues, like heart attack, chronic liver disease, cancers, etc, develop without immediate symptoms. Yet, fitting in health appointments during a busy workweek can feel nearly impossible.

So, opt for a convenient regular health screening. At Nura, we make prioritizing your health easy. Our AI-powered, comprehensive health screenings deliver detailed and accurate insights in just 120 minutes, including a consultation with a doctor, without disrupting your workday. Our screenings cover:

Early detection of lifestyle conditions like coronary heart disease, osteoporosis, and visceral fat.
Advanced cancer screenings for organs like the lung, liver, and colon.

7. Drink Water with Intention

Are you someone who needs a coffee every hour to work better? It’s time to go past that. Relying on caffeine to stay alert can be a quick fix, but dehydration often contributes to the fatigue and brain fog that lead to those extra coffee breaks.

By making hydration a priority, you can improve concentration, avoid lethargy, prevent mood swings, and keep energy steady throughout the day.

Mindful hydration begins with being intentional and focused with every sip of water.

Start your morning with a glass of water to set a mindful tone.
Keep a water bottle nearby and use reminders to stay on track with hydration.
Aim to sip consistently, especially during long work sessions, to maintain energy and clarity. Pair this with regular breaks to move around, helping you stay refreshed and focused throughout the day.

Start small for big changes

Remember, big changes often start with small, mindful transitions. It takes days and often months to incorporate new habits into a consistent, set routine. But once you know the way, there’s no going back.

More Information

Nura’s AI-powered health screening offers convenient, program designed for busy professionals. These programs provide quick and comprehensive results, making it easier for you to stay informed about your health without disrupting your schedule.

FAQ’s:

1) How to maintain a healthy lifestyle?

Start by adopting small, attainable habits such as take regular movment breaks, careful hydration, sitting exercises and the 20-20-20 rule for eye health. Incorporate mindful snacking, and schedule health screenings to stay proactive about your well-being. Consistency is essential.

2) What are some easy exercises I can do in the workspace?

Simple exercises like seated leg raises or shoulder shrugs relieve tension and improve circulation while sitting. These quick exercises help you stay active and focused throughout the day.

3) What are healthy eating habits for busy professionals?

Healthy eating for busy professionals involves planning meals with a balance of nutrients, including fruits, vegetables, lean proteins, and whole grains. Opt for healthy snacks like nuts and yogurt, and stay hydrated throughout the day to maintain energy and focus.

4) What are the benefits of adopting healthy habits?

Boosts energy and sharpens focus
Enhances physical and mental well-being
Reduces stress and the risk of digital eye strain
Improves resilience and supports better decision-making
Boosts productivity and overall quality of life

5) How often should I schedule a health check-up?

Regular check-ups, preferably once a year, are advised for preventative care and early diagnosis of potential health problems.

Want to know why regular screenings are so important? Check out our blog on 10 Reasons Why Regular Health Screening is Important and The Benefits of Regular Health Check-ups