We all want to live our best lives and that includes eating well, getting enough rest and physical activity and managing our stress levels. Trying to fit all these pieces into one hectic day can seem impossible – until you break it down into smaller tasks. Look at some of the recommendations below – we bet you have enough time to work some of these into your busy day.
If you have 1 minute:
- Eat a piece of dark chocolate. One study showed that snacking on 1.4 oz of dark chocolate a day for 2 weeks helped to lower stress hormones. Stick to just one square of the sweet stuff to avoid and blood sugar spike and crash.
- Stand up & reset. If you’ve been sitting for a long duration (over 30 minutes), simply stand up, shrug your shoulders up toward your ears, then pull them back and release them down. Focus on standing tall and taking a few full breathes in and out.
- Get your heart rate up! Use 60 seconds for a brisk power walk, desk pushups, climbing stairs or body weight squats.
If you have 5 minutes:
- Doodle, meditate or simply close your eyes. 5 minutes is just enough time to step away from your hectic schedule and reset. Sometimes the best way to move faster, is to first slow down! After a 5-minute break you should feel refreshed and focused, ready to move forward.
- Arrived at your destination a few minutes early? Why not find the last spot in the parking lot and walk it in? If you are carrying a grocery bag or briefcase, you’ll reap the benefits even more. Remember, all extra activity counts.
- Find a new energy packed recipe to make this week and write down the ingredients. The internet has a vast array of suggestions for even the pickiest eaters. Maybe try a vegetarian meal for a change of pace? Haven’t tried quinoa yet? This may be the week!
If you have 15 minutes:
- How about a little meal prep? When fruits and vegetables are washed and cut up, everyone is more likely to eat them! Go a step further and split them up into snack bag portions to grab a go.
- Pick up the phone.. and talk to someone! It’s easy to stay in touch over a text, but it’s nice to hear the voice of a loved one or friend. This is the perfect opportunity to schedule that lunch date you’ve been meaning to do too!
- 15 minutes is plenty of time for a quick HIIT (high intensity interval training) workout! If you’re out on a walk, pick up your pace for 30 seconds at a time or find a route that has a hill in it and walk up & down the hill a few times. Short bursts of high intensity work can have big cardiovascular health benefits.
If you have 30 minutes:
- Listen to a podcast. Some inspiring audio can divert your racing thoughts for a little while. Listen to one that interests you – either to make you laugh, promotes self-esteem or helps with a life skill.
- Tackle a small project. Is your medicine cabinet in need of a clean out? Or maybe the kitchen counter has become a dumping ground for everyone walking by. Is your desk covered by papers that you don’t even know if you need? Take these 30 minutes and cross a small project off your list. In the end it maybe even help free up more time for you since you are now more organized.
Leave a Reply