Do you worry that you’re failing your body and mind?

Does following a healthy lifestyle sometimes feel like a full-time job?

Does giving your all to a workout ever seem like too much, when a comfortable sofa and a cold beer is gently calling your name?

Between family, work, and other responsibilities, staying well can be stressful, right? But it doesn’t have to be. There are easy, effective ways to tweak your lifestyle to get the most benefit in the least amount of time! In fact, these tips won’t clip your clock at all.

Here are our 6 top tips to supercharge your health (without committing extra time)…

Snack well

Eating well is foundational to vibrant health. Many people spend an eon creating healthy snacks. Nut and berry bliss balls, protein-rich slices, homemade falafels and Tahini dip, apple nachos. The imaginative list goes on.

But, whether you’re time poor or simply like fast and carefree, there are great grab-and-go alternatives. Those brought to you by nature are ideal.

  • Boiled eggs
  • Carrots and celery sticks
  • Canned tuna
  • Fruit like apples, bananas, berries, mangos, and pears
  • Greek yogurt
  • Nuts

Boost your fitness during your day

Sure, workouts and intense sessions are fun and rewarding. They can also sap your time and energy. Yet, there is an obvious remedy often overlooked.

We tend to think of weight work, cardio classes, and hitting the playing field as the only way to supercharge our fitness. But your everyday life is filled with options to boost your strength and shape.

For example:

If you work in an office: walk to deliver messages, sit on a Swiss ball, up a sit-stand desk

  • Use the stairs instead of the elevator
  • If you catch the bus or train to work, jump off one stop earlier and walk, jog, or run the rest of the way
  • Hit the floor for a 30-second plank or 10 push-ups several times during the day
  • Brush your teeth while holding a squat
  • No-one said meetings must always be seated. Where possible, opt to walk and talk
  • Swap inactive family time to activities filled with physical play
  • Ride a stationary bike while watching (at least part of) your fav show

Stay well hydrated

Hypohydration — being under hydrated — can impair endurance and function, mood and wellbeing. The accuracy of calculations, motor task performance, and even emotional reactions can suffer. Particularly when it’s also hot.

But this doesn’t only happen during intense workouts. Many occupational settings can involve environmental heat stress.

A study published in the journal, PLoS ONE, included manufacturing and agricultural workers, tourism workers and construction workers, and police officers as participants. They found that dehydration and hyperthermia — being ‘under-watered and overheated’ —  hampered performance in tasks that rely on a combination of “cognitive function and motor response accuracy.”

Luckily, remaining well hydrated doesn’t need to be difficult. Try to:

  • Drink at least eight glasses a day; more if you’re active or under heat stress
  • Add freshly squeezed fruit juice for a hint of zing
  • Sip regularly
  • Consume fruit and veg with a high water content. Not all your fluid needs must come from beverages. Enjoy pineapple, strawberries, and watermelon, celery, cucumbers, and radishes
  • If possible, avoid strenuous exercise in the heat

Tip: Keep a diary with your fluid intake, your activity, and any symptoms. Overtime, you’ll be able to identify when you are dehydrated. Understanding this will help you to avoid dehydration in the future.

Schedule fun

Okay, so this tip does take a little time. But as life can become heavy and hard, we hope you see why it’s here nonetheless.

Deadlines and drama can tax your health. The antidote? Schedule fun!

Treat these appointments seriously. Make them immovable moments for silliness, pleasure, and amusement. There need be no other reason than your enjoyment. In fact, that’s the point! We all need to relax regularly. We require extended moments of joy to de-stress and be fully present. This is great for your wellbeing.

Practice walking mindfulness

There’s a good chance you know that mindfulness is wonderful for the body and mind. Yet, it’s easy to skip over dedicated time to meditate because you’re busy. Before we share an alternative — walking mindfulness — a quote…

“You should sit in meditation for twenty minutes everyday — unless you're too busy; then you should sit for an hour.” — Dr. Sukhraj Dhillon

That said…

Walking mindfulness allows you brief moments of presence. Small instants when you immerse yourself in the moment. Instants that accumulate and promote peace. As you likely walk often throughout the day, mindful walking is a simple, effective way to encourage wellbeing without extracting energy or requiring additional time.

To walk mindfully:

Clear your mind. Shift your conscious focus to one foot.

As you bring its heel to the ground, feel it meet the upward pressure of the ground. Notice the weight and the movement as your heel rocks and the outer part of your foot connects too. Place your entire concentration on your foot as you shift toward its ball and then across to the base on your big toe. As you continue moving forward and push off with  this toe, feel the leg raise into the air.

Then, either continue with your focus here; in this foot. Or alternate between your left and right sides.

Remember: ground your focus, your presence, into your foot. At that moment, nothing else matters. If your mind wanders, simply draw your concentration back. This gently brings you into the here and now.

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The takeaway

Life can be busy and stressful. When under the pump, steps that promote wellbeing are often the first to go. But this is less than ideal because there is nothing more important than your health.

By making small commitments that don’t eat up your time — snacking well, boosting your fitness during the day, staying well hydrated, scheduling fun, practicing walking mindfulness, and supplementing with AminoLoad — you can supercharge your health without committing extra time.

We believe this is absolutely a win-win!