Easy Steps to Keeping Fit with Hectic Schedule

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keeping fit

Easy Steps to Keeping Fit with Hectic Schedule

Keeping fit can be an overbearing term for people working on long-hour shifts and professionals who have jobs that require hectic schedules and extra hours to be put in. However, in the midst of the hustle and bustle of work commitments our health can suffer. When you incorporate all this work with a growing dependence on electronics for entertainment in our culture, you can easily see why many people are becoming overweight and out of shape.

Lack of time, on one hand, bares the claim to be the biggest downside to achieve fitness goals for people often battling to keep in shape and manage work. It is important to understand that fitness is not a luxury only those with free time or good genes can afford, rather it is a lifestyle you must commit to.

Taking out additional time from our hectic schedules is a challenge at first, but fitness doesn’t require long hours or expensive equipment. Even with the given workload, small incremental diet and exercise changes can be a miracle for health.

Importance of Keeping Fit

There are endless benefits attached to keeping fit, it narrows down to the improvement of well-being, personal hygiene, mental and physical form. Often people add monetary rewards to their achievements. Fitness contributes to improvement in the standard of living, it promotes longevity and balances out energy levels efficiently.

Health research indicates that long hours sitting on work desks contributes to fatigue and further causes can lead to type 2 diabetes, metabolic and cardiovascular problems. Our health not only takes a toll on our personal life but affects our work productivity.

Fitness is rewarding in itself, consider it as a surplus. Rejuvenating energy levels and managing stress through flexing our muscles, not only has physical benefits but helps refresh our mind. Staying fit enables work efficiency, making you capable to achieve more than you normally would. Many workplaces have fallen into the norm of promoting fitness on their employees, and have added gyms to their offices.

Recommended Amount of Exercise to Keeping Fit

Fitness is often seen as a challenge rather than a way of life. The amount of exercise does depend on your personal goals, as these vary person to person and culturally as well. However, in regards to staying fit, it doesn’t necessarily require 2-3 hours of the day to spare, even with hectic schedules.

It is recommended that 30 mins of exercise every day is ideal for staying fit. These minutes can be spread out during the entire day and don’t necessarily need to be done altogether.

The nature of these exercises can be divided between aerobic and strengthening exercises. Instead of taking a 30 min walk every day all at once, do a 10 min walk and then a few reps of push-ups or sit-ups between the day can make a big difference.

Fitting Exercise into Busy Work Schedule

Fitness requires dedication and commitment, what suits one person may not suit the other. There are a variety of techniques to choose from some are running, yoga, strength training, Zumba, Pilates etc. The challenging aspect is fitting exercise into unpredictable work schedules. Fitness is not a quick fix or has a cheat sheet to success. Crash diets and 40-day challenges often have to subside after-effects that lead to rapid weight gain.

At this stage, it’s important to gain self-knowledge in choosing a form of exercise that can be easily maintained. Select a technique you would want to excel in and will not be difficult to carry out due to the intrinsic motivation involved.

The best time to exercise is in the morning, waking up early to manage a few minutes of exercise is ideal for a fresh start to the day. There are many forms of exercises that can be easily done in office cubicles as well, which help eliminate fatigue from sitting long hours.

Setting small goals at work creates motivation to stay committed, the same goes for fitness. Research shows that small commitments can help prevent weight gains and result in lifelong habits that change behaviors sustainably. These small goals can include 5 minutes of walking, 10 push-ups or even a checklist of pounds lost.

Mobiles provide an ultimate solution to a lot of our problems; companies have come up with a range of apps promoting fitness that help in keeping track of your progress. Some of these applications have proven to be effective and provide a range of exercise techniques in the palm of your hands. Setting timers and reminders in your phone will also be an active motivator to perform the task of working out during the day.

Proper meals are essential for exercise, baring in mind there may be a deficiency of nutrients that have negative effects on the body. A balanced meal with proper nutrients contributes to good workouts. It’s important to keep in check with carbs and protein intake and take note of any deficiency in vitamins and minerals, such as vitamin D, calcium and iron.

Tips to Keeping Fit When You Work Crazy Hours

Exercise is important, however, it’s not the only thing contributing to fitness. Fitness is not only about taking up healthy habits, but it also involves letting go or reducing habits that may be damaging to your health. Here are some important strategies to staying fit in your busy hours at work.

  • Pre-plan meals on the weekends, this saves time and prevents making unhealthy food decisions.
  • Reduce consumption of sugary drinks they serve large amounts of calories in a small can. Replace these with natural juices or infused water.
  • Keep healthy snacks as a backup to be prepared for long shifts and hours at work. These can include peanuts, popcorn or fruits.
  • Stay active as possible, try to move around more than staying in your chair for too long. Do some stretches or make some rounds.
  • Stay hydrated by drinking as much water as possible, having a water bottle on the office desk also serves as a constant reminder, keeping one in the car and for different places.
  • Get a good night’s sleep is essential for the body, getting a good amount of rest is key to your fitness lifestyle.



It’s important to stay committed to your health and to prioritize accordingly. With easy simple steps, this can be achieved no matter how busy hectic schedules can be.

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