If you started your plan
last month, you should start to see some differences in your work/life balance.
It can take time to adjust to a new way of thinking, but once you establish a
routine and stick to it, the results come quickly.
In part 2 of our
‘Healthy Life Balance’ series, we’re going to look at quick interventions that
really make a difference.
1) Exercise
In your schedule,
identify two or three slots each week for exercise. These slots can be as
little as 30-minutes. Plan in advance what you will do during these slots
and make sure that each workout includes 5-10 minutes of high intensity training
- exercise that really makes you breathe and sweat. You will also want to do
some weight bearing exercise to strengthen your muscles and bones. You don’t
need an expensive gym membership to get and keep fit. Here are some
alternatives to consider:
·
Walking outside. This is
a free and easy way to exercise. There is virtually no way to injure yourself
and most people of any fitness level can do it. If you can walk outside during your
lunch hour or after work, you will also get your daily requirements of vitamin
D.
·
Swimming. Another great
way to exercise and it’s an excellent cardio workout. Try alternating different
strokes to keep your heart rate up.
·
Dancing. This can be
done in the privacy of your living room, or in Salsa or ballroom class. Dancing
is great for your heart and is a social activity that most people enjoy.
·
Games such as squash,
tennis and netball. If you prefer to exercise with others, join a local team,
or get a partner to play with you in the local leisure centre. You’ll burn
calories and having fun with friends or associates.
·
Yoga. There are many
benefits of yoga including: lowering your heart rate and blood pressure,
releasing endorphins and generally making you feel more relaxed and less
stressed.
2) Healthy Eating
Make sure your schedule
guides you to eat every 2.5 - 3 hours. Plan what you will eat at each of
these times ensuring the portion size is appropriate for each meal or snack.
Making sure you have what you need to prepare your meals; this will
include some shopping for home or for food supplies at the office. Here are
some quick tips to help you prepare:
·
Plan a menu for the week
and stick to it as much as you can. This will help you choose from a variety of
meals so you don’t get bored with the same thing, and it will encourage you to avoid
the temptation of fast food
·
Make your lunches the
night before work, or first thing in the morning. This just saves time and leaves
you more time to have a proper lunch break.
·
Take a variety of fruits
and healthy snacks to keep you going throughout the day. You don’t want your
blood sugar levels to drop because you’re hungry.
·
Avoid office snacks such
as cakes and sweets. If you want to treat yourself once in a while, that’s ok,
but don’t over indulge.
·
Beware of hidden sugars
and calories in low fat foods. Start reading food labels so you know exactly
what you are eating.
3) Sleep
Establish a regular
bedtime and then work out a routine for the evening that will ensure you are
able to go to bed and fall asleep at your designated time. You should know at
what time of the evening you turn off the TV, computer, phone etc. in order to
wind down in time to sleep well. If you are ‘wired’ right until bedtime, you
will find it difficult to unwind and get yourself ready for a restful sleep.
Here are some tips to help you get your zzz’s.
·
Keep your tv and
computer out of the bedroom, or at least limit their use at bedtime. This is
your sanctuary so make it as quiet and peaceful as possible.
·
During the week, try to
get to bed at a reasonable hour. Everyone needs different amounts of sleep, but
if you aim for an uninterrupted 6 - 8
hours, then you are more likely to wake refreshed and ready to take on the day.
·
Limit alcohol in the
evening. Excessive drinking can knock you out, but you will also wake up in the
early hours feeling groggy and disoriented.
·
Read or meditate to help
you relax before bedtime.
Looking after your
physical health is crucial if you want to cope with day to day stress and
strain. Once you feel better about yourself, you will have the energy and
enthusiasm to manage a busy schedule without getting easily depleted.
image by Jasmine at flickr
