Use the stairs, park further away, and walk while making phone calls. Try to walk between 8,000 and 10,000 steps each day.
Make Your Exercise Routine Simpler To be clear, you can get fit without going to a gym, a 90-minute routine, a trainer, or expensive equipment. All you need to do is move. Here are some easy strategies to maintain an active lifestyle in a busy world.
In today’s fast-paced world, constant hustling is often worn as a badge of honour, seen as a sign of ambition, self-worth, and status. But while this mindset can elevate self-esteem, it often comes at a cost. Excessive busyness has been linked to chronic stress, burnout, and negative impacts on both physical and emotional health, sometimes even leading to long-term illnesses. As experts point out, being busy is about filling your time whereas being productive is focused on achieving meaningful results. Busy individuals often rush between tasks without clear direction, while productive people prioritize tasks aligned with their goals and eliminate distractions. The same principle applies in fitness, it is vital in fitness to have a deliberate plan and adaptable strategies, because even the most committed routines can falter on hectic days. That’s why creating systems and adopting knowledge-based tactics are essential for staying consistent, especially when life gets in the way.
In today’s Raise The Bar feature, veteran coach Tiron Wickramasinghe, with over two decades of experience in coaching elite athletes, celebrities, and professionals, shares actionable tips to sustain progress even amid chaos!
As Tiron points out;
Maintaining consistency with your health goals can seem nearly impossible in the fast-paced world of today. Even if you have the best of intentions when you wake up - perhaps packing your gym attire or making dinner at home, the hours pass by without you realizing it. Meetings run late. Traffic drains your energy. Your child needs help with homework. A work email arrives at the last minute. Before you know, it's 9 PM and you haven't eaten well, moved around much, or taken a moment to yourself.
Does that sound familiar? You're not by yourself. More significantly, you're simply living your life and not failing. The good news is that leading a healthy lifestyle doesn't require two hours a day, a rigid diet, or an ideal schedule. You need a practical strategy that works not only in quiet times but also when life gets hectic. Let's talk about how to incorporate fitness and health into your life even if you lack the necessary time, drive, or energy.
Begin by stating your "why." Think about why you want to live a healthier life before discussing diets or exercise regimens. It could be:
- To feel better about yourself
- To manage stress
- To feel more energized
- To be a better role model for your children
- To feel less aches and pains or health problems
Put your thoughts in writing. Put it on your phone's lock screen, on the refrigerator, or on the mirror.
This "why" will serve as your compass when life becomes hectic, which it will.
Think Long-Term, Not All-or-Nothing
Most people give up on health routines not because they don’t care, but because they think they’ve failed after missing a few workouts or having a few off days.
Here’s the truth:
- You don’t need to be perfect. You need to be consistent.
- One skipped workout doesn’t erase your progress. One slice of pizza doesn’t ruin your diet. Life will always throw curveballs, instead of trying to be perfect, aim to do something.
- This could mean:
- A 15-minute walk instead of a full gym session
- A healthy dinner even after a fast-food lunch
- Getting 6 hours of sleep when 8 isn’t possible
Health is not a short-term sprint. It’s a lifelong habit, and that habit has to work on your busiest days.
Make Your Exercise Routine Simpler To be clear, you can get fit without going to a gym, a 90-minute routine, a trainer, or expensive equipment. All you need to do is move. Here are some easy strategies to maintain an active lifestyle in a busy world.
No Time to Exercise? Walk More
Use the stairs, park further away, and walk while making phone calls. Try to walk between 8,000 and 10,000 steps each day.
Running Short of Time? Here’s a quick 10-Minute Exercise Routine!
Make use of bodyweight exercises such as planks, lunges, push-ups, and squats. Here’s a brief circuit for you:
- 20 squats
- 15 push-ups
- 10 lunges per leg, followed by a 30-second plank. Repeat the set, 2 to 3 times.
Remember, stretching for at least five to ten minutes before going to bed, promotes better sleep and body recovery. Never forget that something is always preferable to nothing.
Food is Your Ally Not Your Foe!
Make food work for you rather than against you. Eating healthily does not require you to give up all of your favourite foods or adhere to rigid diets that leave you feeling famished and frustrated. It entails learning to make better decisions most of the time. Make small changes to start:
- Increase the amount of vegetables in your meals.
- Drink water before meals.
- Cut back on sugary drinks by replacing soda with sparkling water.
- Once or twice a week, make a lot of food to avoid meal prepping every day.
- To resist the temptation of fast food, keep nutritious snacks on hand, such as fruit, nuts, or yogurt.
Pro Tip
When dining out, ask for dressings and sauces on the side, choose grilled rather than fried, and share large portions or save half for later. The secret is balance. Savor your favourite foods, but don't eat them all at once every day.
Sleep for Gains!
Sleep Changes Everything Sleep is frequently the first thing to go when you're busy. Your mood, energy, metabolism, and cravings are all impacted by sleep deprivation. You're more likely to reach for high calorie or sugary foods and skip workouts. Make 6–8 hours of sleep a night a priority by:
- Maintaining a consistent sleep schedule, even on the weekends.
- Cutting back on screen time an hour before bed
- Steering clear of caffeine after 3 P.
- Establishing a calming bedtime ritual. You'll be shocked to learn how much simpler it is to maintain a healthy lifestyle when you get enough sleep.
Master Stress Before Stress Masters Your life!
Control Your Stress Without Losing Yourself to Stresses as a result of hectic schedules. Additionally, stress has an impact all aspects of your life, including your ability to eat, sleep, and move. Find tiny ways to deal with stress rather than acting as though it doesn't exist:
Engage in deep breathing or mindfulness exercises. Five minutes a day can help you focus better and feel less anxious. Take Rests for Your Mind, sit quietly, go outside, read, or keep a journal. Your brain can recover from even brief rests. Discuss It Don't bear stress alone, whether you're with a friend, coach, therapist, or support group. Keep in mind that health is more than just physical. It's also mental and emotional.
Make a plan but be adaptable. Healthy living is made easier with preparation. However, it doesn't have to be strict or overpowering. Apply the week's "Rule":
- Three scheduled exercises, even if they are brief
- Three well-balanced meals prepared at home
- Three activities specifically for your mental well-being (e.g., journal, call a friend, or go for a walk)
It is straightforward, attainable, and still allows for flexibility in the event that circumstances change. Having a plan is more important than punishing yourself if circumstances change!
Create a Support System
It's difficult to try to lead a healthy lifestyle, especially if no one is there to hold you accountable. We all require accountability, encouragement, and support.
- Locate a family member or friend with whom you can cook or go for a walk.
- Participate in an online challenge, community group, or local class.
- On social media, follow motivational pages that advocate for healthy living rather than toxic perfection. It's simpler to stay on course when those around you share your concern for wellbeing.
Focus on How You Feel, Not Just How You Look.
When people focus only on weight or appearance, they tend to give up when the results don’t come fast enough. But when you focus on how you feel, everything changes.
- More energy during the day
- Better sleep at night
- Clearer thinking
- Less bloating
- Improved mood
- Fewer sick days
These are the real, powerful results of a healthy lifestyle. And they start showing in your lifestyle earlier than the scale might show. Design your systems, adapt your strategies, stay connected to your why and let every ‘busy day’ become an opportunity for growth, not a setback. With intention and resilience, you can hustle smart, balance your life, and keep raising the bar, no matter the circumstances.
