Having a great Health, Fitness, and Wellness is not a destination, it is a process.
You cannot achieve great health and then be healthy for the rest of your life. You’ve got to maintain it after achieving it.
To become healthy and fit is one of the most cited goals of any person at any given point in time.
Several people claim that lack of time is one of the biggest reasons why they are not able to achieve good health. This article highlights some of the best ways to become healthier and fitter without spending much time.
1. Cut down on sugar and salt consumption
Too much sugar consumption is as bad as tobacco and causes cardiac issues, diabetes, and obesity.
High sodium consumption causes hypertension, high blood pressure, and leads to higher water retention in the body.
You should limit your consumption of salt and sugar to keep your health in check.
2. Reduce soda consumption
Soda in any form is bad since it contains empty calories and it can cause tooth decay.
Several companies market sweetened soda as a “bottle of happiness”, which in reality is nothing more than just sugar water. Instead of drinking soda, you must drink fresh fruit juices.
If you consume alcohol, then you must use water over soda.
3. Increase the consumption of green vegetables and fruits
You must consume fresh fruits and vegetables daily.
Fruits and vegetables help in controlling weight and are an amazing source of nutrients.
Eating 1-2 fruits and vegetables daily can improve your health and prevent digestion related problems.
You can carry a fruit to your workplace or college to avoid bingeing on unhealthy snacks.
4. Maintain calorific deficit to lose weight
Instead of severely cutting down on your diet to lose weight, you must follow a calorie deficit of ~200-400 calories per day along with weight exercise.
A combination of calories burned through the workout and calorie deficit will lead to more sustained weight loss than to just lose weight through a calorie deficit.
5. Drink warm water with lemon and honey first thing in the morning after waking up
Warm water with lemon and honey helps in burning fat, increases immunity, and reduces the chances of constipation. It also helps in flushing out toxins from your body and curing acne.
This health potion is not only tasty to sip but also easy to prepare. You should limit the consumption to 1-2 glasses per day since the lemon can damage your teeth.
6. Have a healthy breakfast every morning
Breakfast is the most important meal of the day, therefore make sure that it is the healthiest meal of the day as well.
Avoid eating packed sweet cereals and frozen breakfast.
7. Don’t drink packed fruit juices
Prefer drinking fresh juice over the packed ones. Packed fruit juices contain lots of preservatives and sugar which are super unhealthy.
8. Don’t drink fresh fruit juices in an empty stomach
Drinking fresh fruit juice in an empty stomach can be an issue due to the acidic nature of most of the fruits (mostly the ones which are rich in Vitamin C).
Prefer eating a fruit over its juice in an empty stomach.
9. Don’t drink cold water
Drinking cold water causes temperature mismatch in the body (taking a toll on your digestive health), contracts your arteries, and causes chronic stomach pain.
You must drink water at room temperature and sometimes drink warm water as well.
Wam water > Normal water > Coldwater.
10. Don’t consume heavy meals 3 hours before sleeping
It is not advisable to eat before going to bed since it can impact your weight, sleep quality, and put you at a higher risk of stroke.
You can however consume light snacks ~1 hour before sleeping in case you feel hungry.
11. Cut down on alcohol and quit smoking
Consuming alcohol during parties is fine, but you must not consume it to suppress stress or workload.
You should also avoid or quit smoking since it not only impacts you but also those around you through Passive smoking.
12. Workout/ engage in fitness activities at least 4 hours per week
You must engage in physical activities daily and workout for 4 hours every week.
Working out improves muscle health and flexibility, increases stamina, and reduces the chances of cardiac issues and obesity.
13. Stretch before and after every workout session
Stretching muscles before and after workout sessions can help in avoiding injury, improving muscle health, and promoting blood flow in the body.
14. Don’t follow the same workout routine for more than 6 weeks
You should change your workout pattern every 4-6 weeks to ensure that you get the most out of your workout routine.
Following the same workout routine for long can limit muscle gains.
If it is difficult for you to change workout routine then you can add variations to the workout and/ or increase weight/ reps.
15. It is better to look dumb at the gym than to satisfy your ego.
You should ask for help and guidance at the gym, especially if you are a beginner. This will ensure that you don’t commit a mistake and workout in the wrong posture.
16. Walk 5k-10k steps daily
Walking fast is linked with a higher life expectancy. Also, walking for 5K-10K steps per day will improve your fitness, burn off calories, and improve cardiac health.
To maximize your per day steps and lose extra calories, you can walk while on a call or take walking reviews and interviews.
17. Avoid toxic people
You must avoid toxic friendships and relationships.
These types of engagements waste your time and cause mental and emotional stress.
It is better to stay away from toxic people and invest your time towards productive use.
18. Spend 15 minutes in sunlight daily
Spending 15 minutes daily in sunlight in the early mornings can help you with the mood and energy boost which can keep you going all day with enthusiasm and focus.
19. Wear proper fitting sports shoes for the workout.
Don’t wear tight or high heel shoes while working out/ walking/ running since they can cause leg injury.
20. Sleep for 6-8 hours daily
You should take an ample amount of rest at night.
You should ideally sleep in the range of 6-8 hours to ensure that recovery and growth functions are carried out in the body efficiently.
Lack of sleep can cause many health complications, sometimes as severe as death
21. Don’t sleep for more than 30 minutes in the afternoon
You should avoid sleeping for more than 30 minutes in the afternoon since it can impact your sleep quality at night
You should also not take naps after 6 pm due to the same reason.
Power naps can be highly beneficial for recovering your efficiency during the day, however, when you sleep for longer durations, you are likely to wake up feeling more tired and sluggish than before.
22. Avoid drinking coffee or energy drinks after 6 pm
You should not consume too much coffee and energy drinks on a regular basis, especially after 6-7 pm since caffeine can affect your sleep cycle.
23. Try to sleep before 12 at night and wake up before 7 am
You should ideally sleep before 12 at night and wake up before 7 am in the morning, allowing for 6-8 hours of sleep.
You should follow a fixed sleep cycle so that your body can adapt to a fixed routine, making it easier for you to fall asleep and wake up at a fixed time.
24. Don’t cut down on your sleep
You should not work/ study by sacrificing sleep since lack of sleep is connected to lower life expectancy and cardiovascular issues.
25. Place cucumber slices on eyes to relax and improve sleep
You should occasionally place cold and freshly-cut cucumber slices on eyes to give rest to your eyes and brain, reduce stress, and reduce the puffiness below the eyes.
26. Make sure that you sleep in the dark
You should sleep in the dark since the lack of light sends a signal to the brain that “it is time to take rest”.
Sleeping in a room with lights turned on can lead to improper sleep, bad mood, and irritation.
27. Use a traditional alarm clock instead of a mobile alarm clock
Traditional alarm clocks are more effective in waking you up compared to mobile alarm clocks. Mobile alarms are easier to turn off compared to traditional alarm clocks.
One of the best ways to wake up in the morning is to keep your alarm clock ~10 feet away from you so that whenever the alarm rings, you have to get up to turn it off.
Getting up from bed to turn off the alarm will wake you up.
28. Digital Detox
You must refrain from using any tech 1 hour before sleeping at night and 1 hour after waking up in the morning.
You should also practice Digital Detox on weekends to give rest to your eyes, work on your fitness, and spend time with your family.
29. Don’t sit for more than 60-90 minutes in one go.
You should stand/ walk/ stretch after every 60-90 minutes of sitting. This will promote blood circulation, muscle flexibility, and improve your posture. Sitting for long hours can cause obesity, diabetes, and high blood pressure.
30. Rule of 478
This is a highly effective and simple way to reduce stress instantly. It involves a simple breathing exercise:
- Breath in through nostrils for 4 seconds.
- Hold the air for the next 7 seconds.
- Release the air through nostrils for the nest 8 seconds.
- Calms the nerves and mind.
- improves the oxygen level in blood.
- Reduces stress and anxiety
The exercise should be done at least 5 times:
- Before taking an important decision at work (or life in general)
- When experiencing stress and anxiety.
- When feeling burned out at work.
- When feeling angry.
This is a highly effective exercise and reduces stress instantly. It costs nothing to practice, but the results are effective.
31. Take stairs till 5th floor
You should take stairs till the 5th floor at your workplace to add some physical activity during working hours.
This will not only save you off from the elevator crowd but will also burn off some calories.
32. Stretch your muscles at the office
Stretch your muscles at the office to reduce muscle fatigue, improve posture, and promote blood circulation.
This will not only give you a break to relax but will also improve your health. Stretching twice for 5 minutes at the workplace is a good start.
33. Wear blue light reflecting spectacles
You should wear blue light reflecting spectacles while staring at the computer and mobile screens to prevent your eyes from harmful rays.
You should also avoid staring at mobile screens in a dark room.
34. Use standing desks
Standing desks are an amazing way through which you can shift your sedentary lifestyle to an active lifestyle.
Working while standing will not only help you in burning off some calories but will also improve blood circulation in your body.
35. Drink green tea instead of coffee
Green tea promotes brain functions and promotes fat loss. Green tea is also loaded with antioxidants and nutrients.
Several studies have shown that green tea consumption is linked to higher life expectancy.
36. Participate in Employee Wellness Programs at the workplace
You must participate in the Employee Wellness activities at your workplace. These activities range from guided meditations and yoga to health checkups and wellness vacations.
Wellness programs are one of the best ways to keep your health in check without spending money or taking vacations from work.
37. Keep healthy snacks at the office to munch on
You should keep healthy snacks at the workplace to avoid munching on fast food during the day. You can keep nuts and fruits at your workplace.
38. Carry your lunch to Work
If possible, you should carry homemade lunch to your workplace.
This will ensure that you only eat healthy and hygienic food, instead of fast food or street food.
39. Leave work at the office
Avoid working at home so that you can practice your hobbies, run a side hustle, or spend time with family and friends.
Leaving work at the office is also a way of saying that you should leave work-related stress and anger at the workplace.
40. Laugh more
“Laughter is the best medicine”.
Laughing is the best way to tackle stress, anger, and sad emotions.
You could laugh without any reason (but not too much) or watch a comedy video during a break.
41. Don’t isolate yourself socially
Social isolation is a result of or a precursor to improper mental and emotional health.You should avoid isolating yourself from social interaction to improve your confidence and self-esteem. Social isolation on the other hand can lead to depression.
Meditation is one of the best ways to manage stress, manage thoughts, and improve self-awareness.
You must practice 2 sets of meditation, 15 minutes each: once in the morning and once before sleeping at night. To avoid outside distractions, you can put on earphones and listen to meditation music.
43. Practice stress management techniques
Stress is the feeling which our body experiences when we face extreme Physical, Mental, and Emotional pressure and tension.
You must practice stress management techniques to tackle stress while maintaining productivity and efficiency.
Stress Management has become very important these days to various stress factors in play during recent times.
44. Seek constructive criticism
You should seek constructive criticism from family members, colleagues, superiors, and friends.
This will help you in identifying your shortcomings so that you can work towards improving them.
45. Maintain a gratitude journal
Maintaining a gratitude journal can make you more conscious of your possessions and relations.
Knowing how much you have and being grateful for that will make you happy, satisfied, and mentally and emotionally stable. It will also blend positivity and boost your self-esteem.
46. Read good books
The brain is a muscle and it needs workout to remain healthy.
Reading improves memory, knowledge, and fires up your brain. Reading for just 30 minutes daily can do wonders for your health and career.
Some people also consider reading as a stress buster.
47. Stop watching motivational videos
Motivational videos sugarcoat the path to success, self-sufficiency, and confidence.
No one in this world has achieved anything by watching motivational videos.
Watching motivational videos and then failing just makes us feel inferior and incapable, thereby impacting our mental health.
Instead of watching motivational videos, you should learn new things and apply them to your work.
48. Get a hobby
You need something to focus on apart from work and study. Having a hobby serves that purpose and also improves your health and wellbeing.
People who have hobbies are also less likely to suffer from stress, depression, and low mood.
49. Go for a Wellness Retreat
Wellness Vacations/ Retreats are one of the best ways to take a break from daily hassles of life and De-stress and Rejuvenate.
A 7-day Wellness vacation every year can be highly helpful in resetting the unhealthy lifestyle and habits.
The best part about Wellness vacations is that you get to rediscover and reconnect with yourself.
50. Have an at-home Wellness Retreat
If you don’t want to spend money or time on a Wellness vacation, then the best alternative is to have an at-home retreat.
At-home retreat not only gives you the flexibility to decide on the schedule and activities of the retreat, but also saves you the time and money associated with planning, traveling, and booking.
51. Get full-body massages every quarter
Massages are no longer considered a luxury. Massages are super helpful in improving health and wellness.
Going for a massage every quarter or at least once every year can do wonders for your health.
You should definitely get a massage if you are experiencing stress, headaches, and low energy levels.
52. Be happy
Everyone seeks happiness regardless of age, occupation, gender, or wealth.
Happiness is one of the major motivations behind people’s actions and behavior.
Being happy not only keeps your mental and emotional health in check but also of those around you.
53. Maintain personal hygiene
One of the most basic ways to maintain health is to maintain hygiene.
Washing hands, bathing, wearing clean clothes, brushing teeth, etc are some of the most important ways of maintaining personal hygiene.
Personal hygiene can increase your immunity and keep diseases and bacteria at bay.
54. Have a positive attitude in the face of a crisis
“You are what you think you are”
Keeping your thoughts straight and maintaining mental cool can help you walk through the crisis.
Being in a crisis situation can often lead to mental stress. Maintaining a calm and composed mental stance can make sure that you survive the crisis (financial or family).
55. Consume Turmeric
Turmeric helps in boosting immunity, prevents type-2 diabetes, has anti-inflammatory properties, and helps in fighting viral replications.
You can consume turmeric through food, with milk, or by sipping it with hot water in the morning.
The most effective ways to be healthier and fitter are also the easiest ones to follow. You can follow the above-mentioned tips one by one and see which ones take the least amount of effort and cause the maximum positive impact.
Most of the tips mentioned in the article rarely consume a lot of time (except working out and at-home retreats).
Most of the tips are just an improvement over our status quo like replacing cold water with warm or normal water, eating healthy meals instead of fast food, shifting the sleep cycle, etc.
You should start by trying out the tips which you find easiest and least time consuming and then move towards the other ones.
I insist that you try out all the tips mentioned in the article and then see which ones work for you.