The following is a guest post. No compensation was received.
I imagine being a health journalist in America is actually a frustrating job. I mean it has to be, because it seems you’re constantly reading and writing about how unhealthy your country is. Just look at these numbers, and you be the judge:
- More than 50% of food the average American eats is “ultra-processed”
- The average person in the US has a body-mass index just under the medical definition of obese.
- Less than 3% of people in the United States meet the basic qualifications for a healthy lifestyle.
If you’re a person who constantly writes about these problems, what can you do? You can give some advice that will hopefully help at least a couple of people with their health.
However, before we start talking about the solution, we first have to get to the root of the problem. Just why so many people in the United States are unhealthy? The answer probably won’t surprise you…
Maintaining a Good Work-Life Balance
In today’s day and age, people are mostly concentrated on their work, which in itself isn’t exactly a bad thing. But when you take a look and see just how many people are putting their work before their health and home life, you realize that constant work can hurt relationships, happiness and even health.
The problem is – modern technology has made workers accessible around the clock and fears of job loss have incentivized longer working hours. According to a recent Harvard Business School survey, almost 95% of employees today works more than 50 hours per week and 50% of them work 65 hours weekly.
But even if you feel like you’re too busy to concentrate on anything outside work, you need to make time for some of the most important things in your life, including health.
How to Balance Out Your Life
- Sleep needs to be Your Number One Priority
If you ask any doctor out there, he will tell you that an average person needs anywhere between 7 to 9 hours of sleep to function properly. If you don’t have enough sleep, you’ll be unproductive, unfocused and your body will start storing fat and breaking down your muscle tissue.
In order to have high-quality sleep every night, you need to start using a smart alarm clock, or an alar app. You see, when we’re sleeping, our bodies naturally cycle between phases of light and heavy sleep. So if we’re awaken from the heaviest phase of sleep, we’ll feel terribly for the remainder of the day.
So one option to ensure that you’re not awaken from your deepest sleep, you should either purchase a light-based alarm that uses a gradually brightening light to slowly wake you up or download an app such as SleepCycle that senses when you’re moving during sleep and estimates when you enter light sleep.
- Simplify Your Diet and Set Clear Rules
First off, you need to stop drinking sugary drinks like juices, sodas and alcoholic beverages. Moreover, it would be wise to stop adding sugar to your coffee and start drinking straight, black coffee. And while this may seem like hard work, it is worth it, because not only you’ll get in shape more easily, but you’ll save a lot of money in the process – Starbucks isn’t cheap after all.
You also need to ensure that you eat five to six small meals throughout the day instead of two to three large ones. Include vegetables with every meal and eat as much as you can to limit your calorie intake and get vitamins and minerals your body needs at the same time.
And you don’t have an excuse for eating junk food even if you’re on vacation. Thanks to the Internet, you can easily skip fast food chains and airport restaurants, by ordering a long-lasting food kit, which can last you for the duration of your trip.
- Start Following a Time-Saving Exercise Plan
We’ve come to the hardest part of staying healthy – exercising. You know you need exercise and in order to ensure that a workout session fits your schedule, you need to make them short and intense, and schedule them for times when they are easy to do.
Ideally, you should hit the gym, because there you’ll have a distraction-free environment where you’ll be able to focus on your workout completely. Plus, every modern gym is filled with expensive equipment you usually don’t have access to. And average gym workout should last around 30 minutes and you should do them at least three times every week.
But if you don’t have enough time for a gym, you can simply workout at home. And you don’t even have to waste a ton of money for equipment – you can just buy an adjustable dumbbell and workout for 15 minutes every day. While this won’t build you too much muscle, it will still make your body burn excess fat and keep your cardiovascular system as healthy as possible.
Exercise is one of the most crucial human needs, unfortunately, in most cases, it is the first things that goes when our schedule starts filling up. But you have to make a conscious effort to exercise at least 150 minutes every week.
Once you start exercising on a daily basis, you’ll not only feeling healthier, but you’ll also feel more relaxed and satisfied. A quick workout will give you an endorphin rush, which will lift your mood. According to Mayo Clinic, it can even serve a 1-2 punch by also putting you in a meditative state.
The bottom line is, you have to work hard to achieve a good work-life balance if you want to remain healthy enough to advance your career. So make sure that your daily schedule includes a couple of minutes of exercise every day, be careful about your diet and enjoy the benefits of a healthy lifestyle.
So what do you think about our tips? Do you think we left out something important? Do you have any health tips of your own? If you do, make sure to leave a comment in the comment section below and share your thoughts with the rest of us.
By Norman Harris
Healthy living and well-being have always been Harris’s main occupation. He’s a certified fitness instructor and in the last ten years, he’s taken up hiking and trekking as a way of staying in shape and keeping his inner peace. He shares his experiences and advice on as one of its revered writers.