By: Ana Margarita Olar|

When you are on a hectic schedule it’s very easy to grab cup noodles or potato chips or completely let hungers pass by rather than spend time preparing a meal.

It’s very tempting to just hit the sheets and fall into deep slumber rather than push yourself to work out.

Here are some tips that you can actually do to maintain your health even when you are busy:


Have an oatmeal snack. It is a good source of dietary fiber and aids in digestion, enriched with iron to combat stress, fatigue, and depression.

Prepare salad on weekends for use during weekdays. Pre-cut veggies and make a large batch of dressing enough for the whole week. Anytime you want to make a salad, just hit the fridge.

Eat proper meals on time (breakfast, lunch, dinner). Your brain and body need calories to do your job and maintain your health. So treat meal time as a sacred part of your job. You can cook a large batch of meals during weekdays and bring it as pre-packed meal to your work.

Stay hydrated with water, drink tea or fruit smoothie instead of soda.


Have a short burst of high-intensity exercise for just 10-15 minutes after work. It’s better than promising to hit the gym every day but never actually do it. A high-intensity exercise, even if done for a short time but on a daily basis helps relieves stress, boosts energy, aids in better sleep, and contributes to your overall health.

Do stretching exercise right at your work desk. This can include shoulder circles, arm and leg stretch and head circles.

Have a quick morning workout. If you seem to be running out of time every day, then take it literally. Run for a short period of time every day. Run, jog or skip your way from the bed into the bathroom or kitchen or run around the house several times before taking a bath or eating your breakfast.

health (2)


Have a technology breaks at least 30 min to 1 hour during work days and 2-3 hours (or a whole day) during weekends. Let your eyes relax and have a low information diet. It helps you focus on more important things.

Set realistic goals and break the tasks into smaller ones that are achievable on a weekly or daily basis. This will help you to control and manage your time so that you don’t burn your health and yourself out.

When everybody else is doing the same thing, it’s very hard to deviate to what seems to be “normally” going on. But hey, putting your health in jeopardy in exchange for your job or for what you are earning is not “normal”.

You have to take care of your body so that you can continue doing your job. The cost of your health and wellness is worth more than your lifetime’s earnings.