HOW TO MAINTAIN A HEALTHY LIFESTYLE WHILE WORKING 40+ HOURS A WEEK
We know you’re always on the go!
Trust us, we get it.
From showing to showing, client meeting to client meeting… the weeks just fly by!
How can you manage a full-time job with crazy hours and stay healthy?
Check out our #TeamBehar tips below!
Substitute the gym
After spending all day in offices or different buildings doing showings, it’s no surprise that we feel unmotivated to go and workout instead of racing home to our families and comfy beds. The good news is that you can find other ways to get your daily exercise that can be more fun and interactive! Movement throughout the day isn’t only good for the body, but it is able to fuel the mind as well.
Some ideas of activities include:
• Join a sports team, or organize one with friends or co-workers
• Take a morning jog to wake you up
• Bike to work (if that works with your commute)
• If you take the subway, get off one subway stop early and walk the last block
• Take the stairs of your building if there is the option of an elevator (or start off with one flight and work your way up)
• Walk to get your morning coffee instead of stopping at a drive-thru
• Plan a hiking day on the weekends with your family or friends
• Take your kids to the park/to play sports; you’ll definitely stay on your feet chasing after them
• Take a quick walk around the area during your lunch break
What’s easier than taking a box out of the fridge/freezer in the morning and warming it up for a wholesome meal later in the day? We all have busy schedules but when we can find the extra time, on a Sunday for example, it’s a good idea to meal prep! This is a way better alternative to running late and having to grab a burger from across the street for lunch.
• Grocery shop for specific meals
• Most things can be stored in the fridge for up to four days
• Don’t be afraid to get creative
• Change it up so it doesn’t become a routine or chore every week
• Make meal prepping a fun Sunday night activity with the family
When were short on time or just find ourselves in situations where eating out is inevitable, the least we can do is know where to find healthy meals in the city. Familiarize yourself with the restaurants near your office and see if they have healthy options or substitutions. Do some research and experiment a little, and make sure you know what types of foods work well with your body and which ones don’t! Always read the ingredients!
One way to do this can be to coordinate with co-workers to order lunch once a week and try a new healthy option every time. That way you can familiarize yourself with your options and find your go-to spot!
Keep a calendar
Which days should you meal prep? When do you give yourself a day off to eat that junk food you’ve been craving? When can you fit in a jog or hiking trip with the family? Keeping a calendar where you can schedule your progress, goals and overall days can be very effective in staying on track. This schedule should also include regular activities such as meetings, dinner plans, appointments etc. so that you know when you have spare time to prepare or workout.
Pro tip: add grocery shopping to the calendar based on how frequently you find yourself needing food. Running out of food often equals greasy takeout and a stomach ache.
Being physically healthy and mentally healthy go hand in hand. Physical activity is known to release endorphins and dopamine to cause a positive feeling in the body and mind. In fact, staying healthy isn’t always about eating well and working out. Do things that stimulate your mind and make you happy. See a show, go to a museum or art gallery, sing karaoke, go dancing, absolutely anything! Just like physically staying in shape makes your mental state better, doing things that make you mentally happy will drive you to keep up physically. This positivity and motivation will project onto work tasks as well.
Sleeping the required 8 hours a day is crucial to achieving your health goals. Poor sleeping habits have been linked to numerous medical conditions as well as a lack of suitable judgment during the day. This will affect eating habits, physical activity and even work and family life. If weight loss is your goal, sleep deprivation also slows the metabolism. To refer back to the schedule heading, plan out your days accordingly in order to get a minimum of 8 hours of sleep per night (this includes leisure time with friends, family or a significant other!).
Other Minor Adjustments
• Snacking is a huge problem and where many people waste their daily calorie intake. Pre-make snacks like fruits and nuts and avoid a trip to the vending machine
• Drink lots of water
• Take breaks to eat: working or watching a screen while eating will cause you to overeat since you’re less likely to realize when you’re full
• Find things that motivate you! This can be anything including hanging quotes by your desk or setting a reminder in your phone
If you modify these steps to what works for you, the balance will develop on its own. Staying healthy both physically and mentally may seem like a challenge with such a busy work schedule, however time-management is key. Attaining goals is a very rewarding feeling and will create incentive to strive for goals outside of just your health journey.