Training for busy people

If you are too much occupied with your professional & personal chores & unable to give time to your body, this one’s for you. Obesity & lifestyle diseases are on rise & 75% of global population is obese & overweight. We have forgotten to define our priorities & have been leading our life on wins & fancies of others. Pandemic has further worsened this situation with corporate professionals being forced to stick to screen for more than 10 hours a day. Mental health has taken a backseat & we now have higher risk of attracting lifestyle diseases. How do you overcome this hurdle in your life & take a path towards reviving your health. Studies have suggested that it is necessary to have at least 30 minutes of exercise daily & remain active throughout the day. Since adopting this healthy practice is a problem for the majority of corporate folks, we  are going to discuss how you can hack your fitness & maintain a balance between your personal & professional life & your health:

1. Add workout to your daily schedule: Planning & scheduling your daily workout is as important as diarizing your office meeting. This is a great way to ensure that you spare time to pick up weights at home or gym or go for a jog/walk. Placing your workout chart on your board or fixing it on your almira is the thing of the past. Thanks to technology, your mobile phone &/or tab is the appropriate way to manage your workout schedule. Set your workout reminder on your smartphone calendar & you will feel obligated to get some exercise. It is no brainer to mention that since you have already diarized your workout, you will not have anything else scheduled during that time period.

2. Replace your screen time with workout time: A lot of us complain they do not get enough time to workout, be fit & have restful sleep but spend a lot of time fixed on screens. A recent study shows that we spend 142 minutes daily on social media- which is too much. Besides, we spend 1 to 3 hours watching our favorite shows & movies. During these pandemic times, the office time has been converted into work-at-home screen time.This essentially means almost 50% of our day is spent in front of the screen.  Screen has become our breakfast, lunch Dinner buddies. So whether we are binge eating while watching netflix, commenting on a friends facebook post or even forced working extra hours just because our manager thinks that we have enough time to spare for office, most of us can afford to swap this screen time with 45 to 60 minutes of workout. If you find this difficult to do, start with trying out  burpees challenges while watching your favorite show or having a small walk while speaking with your manager or your client on the phone..This can be a good start for those who lead a sedentary lifestyle. You can slowly start replacing your television time with a regular 30 minutes workout 

3. Move your body: Key to fitness is to stay active all the time. Although it sounds impossible & difficult- hard pressed for time due to professional engagements & project deliveries or outdoors are not your cup of tea! Whatever you are doing daily, just adding motion to the ocean of tasks you have in hand- washing dishes, going to the supermarket to buy groceries or even going to the kitchen to fetch a cup of coffee or a glass of water can be a good sprint sometimes. Also consider some body stretching every 2 hours. Keep moving, tapping, and hopping through your day, you’ll start creating this desire of moving more often. It can be small shifts, like getting some squats in when waiting for the bath to run, or setting an upbeat song as your mobile ringtone. 

4. Active on dates: Sometimes we need a partner to get motivated. Consider going on a date where you spend the entire day hiking beautiful mountains or going on a jog with your partner in the morning. You can also pick up a fun couple sport like badminton or tennis. The endorphins that will be rushing your entire body will overcome your sedentary lifestyle.

5. Waking up early can boost your productivity: Sleep is not only an awesome feeling but also necessary for leading a healthy lifestyle.However, this does not mean that you stay up late night to watch your favorite show & get up in the morning just minutes you have to login for office/head to work. The best game plan would be to break your day into zones. The morning zone is the best since you have the whole day to look forward to . Think of you doing a lot of more work with high energy if you woke up half an hour earlier & get into the  zone. Think of all the things you can experience- fresh air, sunlight & savouring your morning coffee. Training in the morning gets you ready for the upcoming day & keep you active & charged the whole day.

6. Fitness buddies.: Whether going to the gym or working out at home, getting up & doing exercise at 5 in the morning is a lonely affair & its easy to make excuses & give up. Having workout buddies can help you get back that rhythm & help you achieve your fitness dream. Working out in a team makes your sessions better. You look forward to training & toning up together. Participating in workout challenges specifically during Pandemic(online workout challenges) further boost your productivity & give you motivation kick 

Discover your personal traits & learn about your specific genetic predisposition to workout. By subscribing to our membership & personalised fitness programs, you will not only receive information about genetic response to nutrition & fitness but also be coached by an international fitness coach who will cover both genetics powered nutrition & exercise aspects of the program that will help you maximise your fitness potential & improve your mental health. Sign up for our membership here.