Health & Wellness Articles

Fitting Healthy Habits Into Your Hectic Life

13 Tips to Get More Nutrition and Fitness into Your Day

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6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.

7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.

8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.

9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.

10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
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About The Author

Mary Guarino, Ph.D. Mary Guarino, Ph.D.
Mary Guarino is a life coach who helps people evaluate and improve their lives and relationships. She holds a doctorate in lifespan developmental psychology and a coaching certificate from the Institute for Life Coaching.

Member Comments

  • You know, they ALWAYS seem to say that you should walk to visit a coworker rather than calling, emailing, or IMing. It must be nice to be in a work environment that should prize productivity above all else which allows time in your workload to walk to see one. I've yet to have a job where managers are happy to see you taking the longer way to get things done. - 1/11/2016 9:51:19 AM
  • I like the 80/20 rule about healthy eating choices. I have most of these tips working but still need to work on the menu plans and exercise.
    I am also retired. We have done a lot of traveling as missionaries. But this year we are home for the winter. I am hoping that staying in one spot for a few months will help me develop routine. - 1/10/2016 9:29:47 PM
  • I can relate to some of what KPLOUNGE said about being retired. I've been retired a while now and my habits keep evolving. Finally have gotten involved in some hiking groups and have figured out the new ways of handling meals. At first it was very tempting to snack my way through the day. Now I like to cook for myself and eat mostly healthy. Still working on getting all the right kinds and amounts of exercise. Sleep is usually an issue for older adults, an article on that would be helpful. - 1/10/2016 8:54:08 AM
  • I already so most of this,esp. drinking water. I never drink soda if I can help it. I could probably do a better job of planning lunch, since breakfast is the same set routine during the week and my hubby cooks supper I am retired so having too much to do is usually not a problem - too much couch time is but I did make exercise a part of my morning routine starting this past week (6 days and counting) . I think I am on my way! - 1/9/2016 11:25:11 AM
  • My life is the exact opposite. Since I've retired, I don't live a hectic lifestyle. There is only so much exercise, just sitting, reading, watching TV/Netflix, talking to family/friends, studying the Bible, meditating, and volunteering one can do in a day. After those things, I find myself laying down to rest and then waking up at midnight; therefore, I might be getting to much sleep. I also find myself struggling with eating healthy or unhealthy snacks because I've nothing more to do. Maybe the sugar from unhealthy snacks bring on that sugar rush. So maybe we can have a conversation about retirement life-style and healthy habits as well... - 1/9/2016 9:35:25 AM
  • I have nastered most of these suggestions, but sleep continues to be an issue. I have to work at that every day to get eight hours in. I function the best if I have 9 hours of sleep. Today, I could really tell the difference. I am already counting the days down for the weekend. - 1/5/2016 8:30:02 PM
  • I really needed to read this article a second time. Great Article and definitely will be putting these tips to use!

    Thanks SP.

    Nola - 12/27/2015 2:40:33 PM
  • This is definitely one of those, heard it all before posts, but most definitely needed to hear it again. Its amazing how we can complicate things that are as simple as being prepared, park further away from where you normally would. WALK TO THE SUPERMARKET.. Thank you for this Article. Definitely bookmarking as a favourite. :)

    #Reminders - 12/13/2015 10:20:53 PM
  • For those of you who are busy with kids and get interupted by them while trying to do a video, CHASE the kids around the house! They'll love it, you'll get some cardio in, some laughter in and some great family memories. Then, if you wear them down enough and YOU still want to workout maybe you'll have some quiet time then.
    One day, one of my teen sons was experimenting with a new electric piano we inherited from Grandma. Two of the kids began dancing ridiculously, then I joined in. Then in passing by the living room, another kid saw us and came in. Then another one. Then another one...and soon all 9 kids and I were dancing, carrying on and laughing for about 30 minutes. It was a lot of fun and a great memory. Never let family responsibilities be our excuse. MAKE it happen. - 10/8/2015 8:04:29 PM
  • The portable snack idea is good for those of us with family or friends in the hospital for a long stay. As an all day visitor, the vending machine is tempting and gets expensive. Our hospital vending machines have some healthy choices, but not all do. - 10/8/2015 7:52:01 PM
  • I have learned that when I cook, whether for myself or my son, I cook enough for left overs.
    I love being the "healthy" one at work that always brings her lunch. - 4/2/2015 2:53:05 PM
  • #2 is contradictory as green tea has caffeine in it. It may not have as much caffeine as sodas sometimes do but it doesn't fit the criteria of the statement. Otherwise, great article!
    - 4/2/2015 6:55:59 AM
  • RAMZAN1
    Great article.Very helpful. - 3/15/2015 5:37:56 AM
  • Good article with excellent tips to move toward a healthier lifestyle! - 11/12/2014 6:31:49 AM
  • As is always the case with SparkPeople, it is great how these articles and tips always point towards doable changes...one step at a time, one day after another, gently. - 8/15/2014 10:40:11 AM

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