How to stay healthy even when you have ‘No Time’

If you have a very tight schedule, you’ll observe that one thing you are very likely to overlook is your health. Staying healthy might feel like an unimportant distraction when life is coming fast at you.

We have all been there, college assignments, deadlines to beat, reports to submit, and many flights to catch can be reasons why you may not have time to take care of yourself. But really, being busy is not a good excuse for not prioritizing your health, after all, if you get ill, you’ll have to spend time and resources getting yourself back together.

In this article, we will discuss 6 practical strategies for staying healthy no matter how busy your schedule is. Ensuring you do these things will go a long way in improving your well-being, making you healthier and less prone to diseases.

1. Eat Healthy Meals

It all starts with your diet. People who are very busy often don’t take out time to plan their meals, hence, they eat whatever comes their way, as long as it is edible. This could spell trouble in the long run.

It is recommended that everyone takes a balanced diet that contains all the food classes like protein, carbohydrates, and others in the right proportion. You also need to monitor the calorie count of your meals as this can affect your weight and general health. Carbohydrates and fats are known to have far more calories than proteins. So you should strive to find a balance.

Some people become so busy that they skip meals, especially breakfast. This isn’t advisable because breakfast helps your body get its energy needs for the start of your day. If you routinely skip breakfast, you’ll notice that your body will try to compensate for it by making you have a heavy lunch and dinner, which can cause an unnecessary weight gain.

2. Make Out Time To Work Out

There are two ways to maintain your body’s good shape: eat well and exercise. Making out time to work out helps to ensure that your muscles are fit and in top shape. It also helps your cardiovascular system function properly, your heart and blood vessels become very efficient when you exercise routinely.

Regular exercise also helps in preventing many diseases like hypertension, stroke, osteoarthritis, heart attack, obesity, and diabetes. Some of these diseases could become pronounced decades later, resulting in people requiring mobility aids like crutches, scooters and wheelchairs. So you should have some physical activity if you want to live a healthy, and long life.

3. Sleep For 7-9 Hours

If you plan your day very well, you should be able to put your activities for daytime and sleep for nighttime. Now, according to researchers, adults need about 7-9 hours of sleep every day. This may seem like a lot if you are used to always being on the go, however, it is the best for your mental and physical health.

You can try to avoid strenuous activities or your smartphone screen in the hour before bed, this can help to make it easy for you to fall asleep. Using dim lights in your bedroom and switching off the television at bedtime are some other ways to battle insomnia.

4. Cut Down On Soda and Caffeine

When you’re very busy, you might be in need of some quick calories or some stimulant to stay focused and alert, so you get a can of soda or a cup of coffee. This isn’t particularly healthy. Soda is known to contain high amounts of calories with very little nutrition for your body, so what you have are just empty calories that increase your chance of getting overweight or obese

Coffee is the most widely used stimulant on the planet, it also has a side effect of making you dehydrated, so you have to use it cautiously (if you must use it), cutting down on your daily caffeine intake is very beneficial to your health.

5. See Your Doctor Routinely

One important tip for busy people is to schedule a routine visit to your doctor. Nothing has to be wrong with you before you make this visit, you can just go to check your pulse rate, blood pressure, blood sugar and perhaps get a test like an ECG done.

The reason why this is important is that some diseases could be silent, they show no symptoms, so you need to routinely check some parameters to be sure you aren’t developing any health issues while you carry out your normal life activities.

6. Make Your Office Comfortable

Our last tip today is to make your office comfortable. Whether your office is located downtown, in your home or basement, you need to make it comfortable for you. Nowadays, we have desks that you can use while standing and very ergonomic chairs that give your back the support it needs. If you’re going to be spending several hours in front of a computer screen, you should try to get a glare protection screen or reduce the screen brightness.

Some people go as far as installing a stationary bike in their offices, which helps them even workout right there in the office while they read a book or do some work on their laptops.


For the average working class person who is very busy, it is important to still make out time for your health. Health, they say, is wealth. You shouldn’t sacrifice your well-being and stay routinely burned out to keep your pockets full. By applying these strategies to your everyday life, you will definitely become healthier, happier, and more fulfilled when carrying out your work duties.

Guest post by Dr. Charles-Davies OA, a medical doctor based in Lagos.


One comment

  1. The guide in this blog wold be a big help for you to stay fit and healthy despite being busy.

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