Health and Fitness for busy people

                    Date: 17 June 2022 Friday

-Dhruv Arora


“Health is wealth”, phrase that is a treasure for every human being. With good health and mental peace of mind person can accomplish all their dreams. Human body is like temple which must be taken care and it must be the foremost concern for all the human being. Presently, maintaining good health is a massive challenge for all the people who are professionals.  We know that present populations lion share part is engaged in 10-12 hours of working schedule. So in this time frame it is havoc like confrontation for the human species to take care of their health.


Following the entire hectic work schedule which takes up a major portion of our daily day lives therefore it is departing a great impact in our physical and psychological well being. Stress is the major factor that all the professionals are facing. Excessive work load and not having food in time is the key issue in creating health problems like stomach pains, nervous disorder, and skin rashness. Medical Experts in this regard has advised the professionals to avoid personal conflicts and heavy workloads, they have asked to discover relaxations practice in the midst of work like meditation or massage.


It is said life is not just a bed of roses. It’s not uncommon one finds thorns in one’s life journey. As an adult investing time in ourselves for our healthy may not be an easy task. Regardless of whether it’s a 9-to-6 job, a night-shift or a stay-at-home job; there’s no excuse that can be prioritised nor compensated for your health.


The proven benefits of exercise are endless. Most people already know that mountain of research show that regular physical activity improves every aspect of our health: it decreases cardiovascular risk, manages stress, improves mood, eases chronic pain, and on and on.


Staying fit is important for overall health and wellness, but it can be challenging to fit into our busy schedules. Going to the gym after a long day of work might not be possible, and luckily there are many other ways to stay active and keep a healthy lifestyle. Health and fitness don’t just mean going to the gym: they include dieting and mental health. Health and fitness can give you more energy, help you focus, boost your confidence and overall boost your mood. These are essential things when it comes to being productive and producing results at work.


Some people are committed to fitness and get more than enough exercise. But, most are not. There are a lot of reasons behind this, but the most common one is difficulty in figuring out how to “make” exercise happen. Modern life is just so darned busy. Our work days are long, our computer are longer and home responsibilities can easily take up rest of our time.

The Risks of poor nutrition:-


Good nutrition, based on healthy eating is one essential factor that helps us to stay healthy and be active.


Poor eating habits include under- or over-eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fibre or high in fat, salt and/or sugar.

These unhealthy eating habits can affect our nutrient intake, including energy (or kilojoules) protein, carbohydrates, essential fatty acids, vitamins and minerals as well as fibre and fluid.



Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an enjoyable and active life.



In the short term, poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as:

  • being overweight or obese

  • tooth decay

  • high blood pressure

  • high cholesterol

  • heart disease and stroke

  • type-2 diabetes

  • osteoporosis

  • some cancers

  • depression

  • eating disorders.













 

 

 

Following are the health and Fitness tips which you can follow to remain healthy but there can never a substitute of healthy eating and exercise:

 

 

1. Walk and Talk:-

 

                             I understand desk job might be making you fat and you are more likely to gain those extra kilos. It is not a hidden secret that sitting for long duration of time leads to weight gain. But despite being over occupied with work; you can still manage to walk while talking on the phone or casual discussion with colleagues. Walking is the great way for boosting your over all health. This will burn calories and also won’t make you sleepy for the rest of the day. Walking improves cardiovascular fitness, drops the chance of heart disease, decreases body fat and gives you a break from a monotonous work profile.

                                 

 

2. Drink luke warm water:-

                                        I understand desk job might be making you fat and you are more likely to gain those extra kilos. It is not a hidden secret that sitting for long duration of time leads to weight gain. But despite being over occupied with work; you can still manage to walk while talking on the phone or casual discussion with colleagues. Walking is the great way for boosting your over all health. This will burn calories and also won’t make you sleepy for the rest of the day. Walking improves cardiovascular fitness, drops the chance of heart disease, decreases body fat and gives you a break from a monotonous work profile.

                                      

 

3. Two glasses of water before your meal:-

                                                                  Drinking water before the meal can control your appetite as it makes you feel fuller and decreases the amount of food you eat which leads to weight loss. This practice won’t lead to over eating and will also suppress your hunger. It is one of the easiest things you can do when you have time constraint.

                             

 

4. 5 to 6 fruits a day:-

                               Eating 5 to 6 portions of fruit everyday provides essential vitamins and minerals to the body. You can eat it as a snack or as and when your feel hungry. But avoid tinned and dried fruits as they can increase the calorie intake and is dense in nutrition. A mixture of colored fruits has more nutritional value. It hardly takes any time to eat them. So one can’t make any excuse for being overworked, therefore by integrating this habit in your life, it will save you from extra calories by eating junk instead.

                                      

 

 

 

5. Take stairs:-

                      Climbing stairs can be very beneficial in improving your cardiovascular health, helps in losing body fat, reduces your beer belly which further reduces your weight. It is a perfect physical activity when you have a fast paced life and a rigid time schedule. Stair climbing helps you maintain your health and fitness effectively.

                                           

 

6. Eat healthy and avoid high calorie food:-

                                                                  Obesity is a common problem with people who have sedentary lifestyle and lack of time. High calorie fruits like desserts, meats, burger, pizza, butter, white bread etc lead to weight gain. This increases the cholesterol and fat level in the body and by default you eat a lot more calorie than you can burn. Office parties and outings piles on extra calories in the body. There has to be a gradual change in your lifestyle and eating habits. Fitness is continuous habit and not a one time gesture.

                                   

 

7. Sleep well:-

                    Poor sleep is one of the biggest factor for obesity. Sleep deprivation directly impacts your appetite and you tend to eat more. It makes you fatigue, restless and lethargic the entire day, which further reduces your productivity.

                            

 

8. Reduce your alcohol intake:-

                                               Poor sleep is one of the biggest factor for obesity. Sleep deprivation directly impacts your appetite and you tend to eat more. It makes you fatigue, restless and lethargic the entire day, which further reduces your productivity.

                            

 

8. Make it your priority:-

                                      If you are not fit and healthy then you will never be happy with your professional, social and personal life. You will not be able to enjoy any of your accomplishment. Avoid keeping your diet and exercise as your last priority. If you are fit and healthy then you will become more efficient and productive.




 

Dhruv Arora

CDP Volunteer, Vairamani


0 COMMENTS

    There is no comments.


Please enter your comment!
Please enter your name here