Hectic but Healthy: How to Flourish in the Busiest Times of Your Life

By Grace Wang and Dr. Chris E. Stout

What do you suppose is the number one excuse for not exercising? Just guess. Chances are, you’ll be right. Humans are expert excuse developers, and so even those of us with regimented exercise habits should be able to make an educated guess. The answer? According to WebMD, the most common excuse is, “I don’t have time.” It’s true that we all have legitimate responsibilities (family, work, school, etc.) that pull us in different directions, but it’s false that a busy schedule and a healthy lifestyle are mutually exclusive. In fact, just a few minor changes can improve your health, even during the busiest times of your life.

1. Purchase a large BPA-free water bottle and use it! Water helps your body by flushing toxins and transporting nutrients. Brent Mack, the Chief Operations Officer at ATI Physical Therapy says, “Hydration is key for a healthy lifestyle. Not only does it promote healthier bones and joints, but it also helps with weight loss and building or toning muscle.”
   
   According to Mayo Clinic, men need an average of 3 liters (13 cups) of fluid a day, and women need an average of 2.2 liters (9 cups). In other words, one glass with breakfast and a few at dinner or before bed isn’t going to cut it – carry a reusable water bottle with you wherever you go and try to refill it at least once a day.
   
   
2. Don’t skip breakfast. WebMD reports that a healthy breakfast not only increases energy and the ability to concentrate, but it also lowers cholesterol and helps with weight control. Of course, cereal made of miniature cookies does not fit the bill! Go for foods like hard-boiled eggs, bananas, veggie omelets, whole-wheat toast, raisins, nuts, or fruit smoothies instead. If you tend to hit the snooze button one (or five) too many times, prepare your breakfast the night before.
   
   Jason Hafner, the Midwest Division President at ATI Physical Therapy says, “A healthy breakfast is important if you’re trying to lose weight. People who skip the first meal of the day are more likely to snack unhealthily later on and are less likely to get their daily dose of vitamins and minerals.”
   
   
3. Eat healthy snacks. “Choosing healthy snacks over unhealthy ones can go a long way when it comes to weight loss,” says Brent Mack. And it’s true. Having a mid-morning or mid-afternoon snack is a good way to get more fruits, veggies, and whole grains into your diet and to fight the urge to buy a processed, sugary, sodium-rich, trans fat-filled snack from the vending machine.
   
   Cherry tomatoes, raisins, or unsalted nuts are all great choices, but run the risk of being too boring to be convincing. Let’s face it, what sounds better, a Three Musketeers candy bar or a baby carrot? If you crave more exciting snacks, WebMD suggests mixing and matching. For example, if you simply cannot force yourself to eat plain apple slices, try dipping them in yogurt sprinkled with cinnamon. If peppers are too dull, eat them with avocado or cottage cheese. Another option is to top a whole-grain cracker with cheese and a tomato slice.
   
   
4. Move. BBC News reports that lack of exercise now causes as many deaths as smoking across the world. If you’re still convinced that you’re too busy to fit exercise into your day after hearing that, remember that some activity is better than none. You can walk in place while watching your shows, turn your commute into a workout, get off the bus a few stops early, do this ten-minute exercise at your desk, or download a seven-minute workout app onto your phone or use a YouTube version.
   
   “Our bodies were meant to move, and so exercise is essential for anyone’s health,” Hafner says. “If you’re training for a marathon, running a mile every day, or even just getting up to walk around and stretch your legs every once in awhile at work, good for you. Every little bit counts.”

These suggestions are in no way an exhaustive list, but hopefully they’ll help you incorporate healthier habits into your crazy busy life. Good luck with your schedule and remember to prioritize your health!