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marybacon.com | Fitness | Nutrition | Health | December 18, 2017

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Health Tips for Time Poor

Health Tips for Time Poor

| On 07, Dec 2016

The Christmas season can be one of the most stressful times of the year.

Winding down business and finalising deals while trying to manage the family pressures of planning for Christmas and a holiday break, can be all too overwhelming.

Understanding the burden you are carrying will help you manage stress and time more effectively.  For most families, it is either time or money challenges that they face.

Working longer hours in a stressful environment, especially around Christmas time, leaves very little time to exercise and have a healthy regime – it’s often one of the first things we sacrifice to the tyranny of the urgent.

As a fitness and lifestyle coach, I teach people priorities and values.

If you place value on work, that’s exactly where your energy will go. If you place value on exercise or your health, amongst other things, you will prioritise retiring to bed earlier to ensure you are rested and fit to cope with the next day’s challenges.

Too often we fall into the trap of being lured into attending functions or family gatherings at the cost of our priorities. The next day we drag ourselves around with low energy, a short fuse, make bad decisions, eat poorly, drink caffeine induced drinks and can’t wait till we get home so we can relax with a bottle of wine.

A tired mind and body does not function well and will make poor decisions.

Here are my top 5 tips of how to survive the ‘time poor’ challenge and have a ‘healthy and effective health regime’.

  1. Meditate or Pray – 5 minutes
  2. Exercise even if just for 10 minutes every day
  3. Hydrate – 0.033 x your body weight
  4. Sleep – 6 hours and in bed before 11pm
  5. Create – a healthy and happy you

 

Mediate or Pray – Five minutes of stillness calms your mind, breathing and heart-rate. Doing this especially before going to bed, will help you achieve deep and rested sleep. I chose to meditate first, because if you are lying in bed at night and you are still having a dialogue in your head about work or other stuff, you will struggle to get to sleep. Mental and emotional clearing is very important. You don’t want to carry today’s burdens into tomorrow.

Exercise – People who are time poor need to move for at least 10-20 minutes each morning. A fast 10-minute walk or run around the block in your neighbourhood is a great heart-starter! If you need to have your coffee, go ahead. Adrenals and Endorphins can be good – but only for a limited time.

Hydrate – Water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you’re not properly hydrated, your body can’t perform at its highest level. I have used a formula that finds the appropriate hydration levels for your bodyweight, and not the standard 2 litres of water a day. A 60kg person and 120kg person require different hydration. Start drinking 2 glasses of warm water with lemon first thing in the morning and go for that quick run around the block. This will help clear your digestive system (not to mention your head).

Sleep – We’ve all heard the adage that everyone should get 7-8 hours of sleep every night. Let’s get real! How many people manage to get 8 hours sleep at night especially around Christmas time? Research shows that if you exercise you don’t require as much sleep. 6 hours of good quality and rested sleep can be bliss. Have you noticed how much happier you are when you have had a great night sleep? You make better decisions and the people around you are energised by your energy.

Create – If you have good health and energy, you have the capacity to create space for yourself and the experiences that you want with your family. Create a life that adds value to you, your family and work environment.