Diet & Exercise For Busy People

Many of us have little or no time for a traditional workout. Given the demands of family, work and school, the thought of spending time at the gym or outside jogging can seem like a fantasy. But even the busiest people can find ways to stay fit by changing their daily routine.

Fitness experts recommend a minimum of 20 to 30 minutes of exercise three times a week. Even the minimum recommended amount of exercise can drastically improve your health, give you more energy and reduce stress.

Use the following tips to incorporate exercise into your day, whether you are at home or at work.

At Home:
Prepare your own meals instead of
ordering take-out. Not only will you burn
calories cooking, you can also make
sure you use healthy ingredients and
limit portion sizes.

Put away your television remote so that
you have to get up to change channels.
You can also try stretching or doing
aerobics while watching TV.

Clean the old-fashioned way. Vigorous
mopping, scrubbing and dusting can
burn calories and develop muscles the
same way as “real“ exercise.

If you have a yard, use a hand-mower or
other hand tools when gardening.

Take your pets for long walks instead of
just letting them outside. You will both
benefit from the added exercise, fresh
air and time together.

Play with your children outside instead
of watching movies or playing video
games. No kid is going to turn down a
chance to play tag or shoot hoops with
Mom and Dad, and you get exercise to
boot.

Walk to the corner store instead of
driving, and walk as much as possible
when running errands.

On the Commute
If you live close enough,walk to work.
Even if it is only a mile away, a brisk
walk each way can count as your daily
exercise.

If you live a little farther away, consider
riding your bike to work. Cycling is one
of the most beneficial, rewarding and
fun exercise activities. If you make it a
part of your daily commute, you will get
to work energized and will be able to
burn off steam on the way home.

If walking or cycling isn't an option, use
public transit. You will get some
exercise walking to and from the stops.
You will also save money, reduce
mileage on your car and promote a
cleaner environment.

If you must drive, park a few blocks
away or at least at the far end of the lot
to force yourself to walk more.

At Work

Take the stairs to your floor. If you work
on a higher floor, walk part of the way
and then take the elevator.

Bring your lunch. This allows you to
pack healthy ingredients and control
portions, as well as save money.

It's okay to go out to lunch with the gang
occasionally, just not every day. When
you do, don't eat the entire meal; take
the rest back to the office for lunch the
next day.

Get out of the office on your lunch
break. Even if you brought your own
lunch, don't eat at your desk. Walk
somewhere else to build in some easy
exercise.

Drink water or diet soda. You can
remove hundreds of empty calories from
your diet per day if you avoid regular
soda.

Turn a coffee break into a walk around
the office.

Take a few minutes every two hours to
do some light stretching at your desk.

Feeling Blue?
It is normal to feel a little down after the holidays. Once all the decorating, gift giving and
receiving, family gathering and merrymaking are over, a letdown may set in. Children return to
school after the holiday break and adults can be faced with struggling through the darker,
colder, winter months to pay off holiday bills.

How can you manage these feelings as the holidays come to a close? Here are some
suggestions:

Find support in others. Confide in trusted friends and family members.

Exercise regularly. A regular fitness plan can, not only, help to improve your physical
appearance but can also help improve your mood and boost your self-esteem as well.

Eat Healthy. Many of us are faced with the additional temptation of special foods during the
holidays. Now it should be a little easier to stick to a nutritionally balanced diet. Avoid foods and
environments that may encourage over-indulging. Also avoid alcohol, which is a depressant.

Get the right amount of sleep. Experts recommend seven to eight hours each night. Resist the
urge to oversleep and try to stay on a regular schedule.

Plan social activities. Extend communication with friends and family throughout the entire year,
not just during the holidays.

Make time for activities outdoors, especially on bright, sunny days. During the winter, daylight
hours are shorter. Make a point to step outside, even if only for a few minutes, during breaks.

Talk to a professional. If the blues you're feeling lingers for several weeks and is interfering with
your ability to enjoy life and function effectively, seek help