It’s easy to fall out of rhythm with a healthy routine of diet and exercise when you make the transition from college to the working world. Save for the lucky few of us who are never short on motivation, it can be hard to find the energy to prepare nutritious meals or get a great workout in when you work all day. This article details several things you can do to keep healthy while working full-time. This article is especially geared towards those who do extremely demanding jobs that require at least 10 hours of work a day or more but anyone can use these tips to get in the habit of staying healthy in the workplace.
I personally work 15 hours a day when in India, and approx 8 hours a day when Im abroad, but I just make sure, I fit in few of my daily todo precisely into my lifestyle, no matter where Im.
Here is what I do :
I wake up at 5.30am normally and leave for cricket field by 6.30am. Two hours of cricket is enough for a day to keep it going.
Once back from the cricket ground, I drink a small glass of warm water and then workout for 15 minutes or less. I follow this video everyday.
Post workout, I rest for half an hour and drink a cup of green tea and then the breakfast. Breakfast is normally always 3 eggs omlette with some fruits.
I try to drink close to 7-10L of water a day. Drinking lots of water is very very important. I make it a point to keep a 1L bottle next to the MacBook and try to finish 1L each hour.
I avoid eating out or junk food mostly. You have to avoid sugar, potato, soft drinks, and fast food at any cost. Those are the major culprits to a bad figure.
My lunch is normally palak paneer or palak chicken with olive oil. Dinner is mostly the same, with some changes in types some days. Its mostly around paneer, spinach (Palak), chicken and eggs.
I avoid roti and rice completely.
I normally do 4 floor stair case run drill twice a day. Thankfully my office is on the top floor and we dont have a lift in our building, so it automatically keeps me and all of my team members healthy indirectly too. You need to stand, walk, run whenever you can in the complete day.
Whenever Im not in India, I try to avoid public transportation, and walk as much as I can. Last month, when I was in Hongkong, I almost walked 32km in 3 days. Helps a lot.
Apps I use :
- Habitify : I use this app to list my whole day tasks like when to drink water, when to drink green tea, when to check how many litres of water is done, when to eat, when to sleep, etc. It helps me to remind me at the correct time and also tracks the progress over time. Pretty nice app.
- Apple Watch 2 Activity Apps : Apple Watch 2 is a must have gadget, if you are into fitness. The activity monitor app is sleek and accurate. It calculates everything, without even telling you or asking you to activate something.
- JY Timer : I use JY Timer for the morning workout sets. I normally do keep 30 seconds for each workout, so the app tells me when to start, what to start, where to pause, when to take rest, when to resume, etc.