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technology 25 Nov 2019

Tips on keeping a healthy lifestyle despite your 9-5 schedule

By Waiswa Wafula

Maintaining a healthy lifestyle while working a fulltime job or rather a 9-5 can be quite a challenge. Not only does this full-time commitment limits the hours in a day available to squeeze in a workout program but being sedentary for long periods of time drain your energy and lead to adverse health effects.

A major reason behind restlessness, fatigue and irritability throughout the day is a poor diet intake. A usual day for the busy working professional begins without breakfast followed by occasional snack breaks through the morning. An unhealthy lunch consisting of carbohydrates, sugar and lower-energy giving foods at mid-day or there about, and some more snack breaks through the afternoon. This keeps the energy levels throughout the day on toss.

Here are some tips on how to maintain a lifestyle at the office or at your workplace:

Do not skip your breakfast.

Although mornings may be busy preparing and rushing to work, do not ignore the most important meal of the day. Let your first meal incorporate carbohydrates like cereals (whole grain preferably), fruits, vegetables and bread. Protein-rich foods such as nuts, seeds, milk and yogurt will work fine for your day.

Stay hydrated.

Medical experts recommend drinking 8 glasses of water a day. This keeps hunger levels down and energy levels high. Water also helps to keep you alert and active throughout the day.

Take the stairs.

Ditch the elevator and take the stairs. Doing so will engage muscles that you haven’t been using all day and will definitely  get your heart rate up.

Stand up often and stretch or take walks.

In the course of your busy day, spare at least 30 minutes a day (even in intervals) standing up and stretching or taking a walk around (even if it just in your office or around your workplace) this is beneficial to your muscles and overall health.

Carry your own lunch.

This tip can be useful not only to your health but also financially. Preparing a nutritious meal for your lunch will be beneficial as compared to the café that prepares meals for revenue. Be in control of what you eat.

Replace the regular snack breaks with fruits.

Remember, junk food is still junk! Aim to replace the snacks with fruits or salads, essentially prepared at home too. Also regulate/watch your coffee intake at work.

If we reverse engineer our current methods of procrastination of the healthy lifestyle and in our actual workday living a healthy lifestyle will be very attainable.