The Busy Person’s Guide to Health and Wellness

It can be easy to overlook our health. Juggling work and everyday life can take up so much energy that we forget to pause and check in on how we’re doing mentally and physically – and if we don’t set aside time to look after ourselves, being so busy can potentially be detrimental to our wellbeing.  

If you struggle to find time for yourself, here’s a guide to staying healthy even on a hectic schedule.

Nutritious eating on the go

It can be easy to get sucked into a task at work and not get the chance to eat, or to grab something that’s not nutritious later in the day. It’s possible to plan for this, however. 

If you can, try preparing meals in advance. Set aside an hour or two on the weekend to make meals that can be stored in the fridge or freezer. Salads, soups, and pasta-based dishes can typically be stored for a few days and are easy to grab when time is tight.

Healthy snacks can also top up energy levels up between meals. Nuts, Greek yoghurt and fruit are all easy, healthy options that can keep you going. 

Preventative health checks

Taking preventative health measures can identify health issues early. Scheduling regular check-ups, screenings, and vaccinations can make a big difference. 

Routine checks, such as blood pressure monitoring and cholesterol screening, can help prevent more serious health problems down the line. The NHS offers various free health checks for adults over 40, which can be a great way to catch potential health concerns early on.

If you find it hard to allocate time for check-ups, see if your local clinic or GP surgery has an online appointment system as this could make it easier for you to line up your schedule with theirs. Also, some companies offer on-site health checks for employees, making it easier to fit this into a workday without needing to travel.

There are also at-home tests that can make things easier such as home STI tests or checking if you have covid. These kits can make the process smooth and save you having to attend an appointment in person. 

Incorporating fitness

Regular exercise is essential for both physical and mental health, but a busy lifestyle can make it challenging to stick to a fitness routine. 

Short, effective workouts can be a solution. Try incorporating ‘micro workouts’, which are short bursts of activity that you can fit into your day without needing to attend a gym. For instance, a quick 10-minute walk between meetings or even climbing stairs instead of using the lift can make a difference.

Another option is to integrate activity into your workday. If you work from home or have a flexible office environment, try taking walking meetings or using a standing desk. Small adjustments like this can reduce the negative impacts of prolonged sitting and increase your daily movement without requiring extra time.

For those who prefer more structure, online platforms and apps offer quick workouts that range from five to 30 minutes, designed for all fitness levels. Apps like Nike Training Club and 7 Minute Workout can help you squeeze in a workout even on the busiest days. You might even want to try Couch to 5k if you’re considering taking up jogging. 

Stress management techniques

Stress can have both mental and physical consequences, so it’s important to develop the skills to manage the early signs. Mindfulness exercises, such as deep breathing or progressive muscle relaxation, can be completed in just a few minutes and provide a calming effect that’s easy to tap into even when you’re short on time.

Mental health apps like Calm and Headspace offer guided meditations and breathing exercises that are ideal for a quick mental reset. Even taking five minutes each day to practice mindfulness can improve concentration and reduce stress levels, helping you to feel more balanced and productive.

Introducing a morning or evening wind-down routine can also be helpful. Taking even a few minutes to journal, stretch, or listen to calming music can help ease stress and improve sleep quality, which is crucial for overall health and resilience.

Life is busy, but it’s important that you prioritise your health. You can’t keep going if you’re not feeling good. Try these tips to prioritise your wellbeing.