How to Lead a Healthier Lifestyle Even When You Feel Too Busy

Most of us know that living a healthy lifestyle isn't the easiest thing to do, and the sad truth is that many of us simply feel just too busy in life to implement any healthy changes. 

It's not necessarily that you don't have the motivation or you don't want to have a better lifestyle - it's simply that you don't feel you have the time to make the required changes in order to turn your lifestyle around (because, yes, it does take time and mental energy to make positive changes!) 

But you CAN turn things around if you change your mindset and the way you're going about things. Here's how... 


1) Make small changes

You don't have to completely revamp your lifestyle overnight. In fact, with your current work schedule and other things going on, you may never be able to achieve your ideal lifestyle. It's important to remember that you don't have to become one of those people who goes to the gym at 5am every morning and manages to drink enough water throughout the day. 

Start with simple changes, such as eating a healthier breakfast or taking the stairs up to the office. Smaller really is better than nothing, honestly!

2) Find a buddy 

Rather than trying to make a change on your own, find somebody to do it with you. This could be your partner, your best friend, a neighbor or the entire family. 

When you are all making lifestyle changes together, it's not only easier to stick to it, but also to get the support that you need during tough times. 


3) Remember it's not just about physical health


Living a healthier lifestyle isn't just all about losing weight, exercising more and eating better foods. It's also about your mental health, so you can think about ways in which to improve this too. 

Spend an hour just once a week after work to meditate, have a drink with some friends or even attend talking therapy sessions if you feel you have things to offload throughout the week. Still feel too busy? Well this is exactly why you need this time out. Everyone can prioritize 10 minutes a day for some quiet time, and you really must if you're feeling frazzled. The rest will follow.


4) If you don't succeed, try again!

Starting a new diet on Monday might seem like a great idea, but if you're feeling like giving up by the time you get to Wednesday, don't worry about it. Allow yourself time to ease into a healthier lifestyle, and be patient with yourself too. 

And, if you fall off the wagon, just put it behind you, get back up and start again. A healthy lifestyle is something that you should be able to keep for the rest of your life - it's not a short term fix. 

How to Improve Your Body's Health With Yoga

Yoga has become extremely popular these days as more and more people find out about the peaceful and serene feeling you achieve when practicing along with the overall well-being you experience.
Yoga has become so popular that it has now become a $10 billion a year niche with participants spending more and more on yoga-related products and classes.

And why wouldn’t they?   Yoga has been known to heal the mind-body by its ability to not only reduce stress in your life but it is also practiced for the wide-ranging amount of physical health benefits it provides.  While the jury is still out on the scientific research, we do know some of the potential effects it can have on your body.

One form of yoga, Hatha-which places emphasis on physical postures, is said to help improve your cognitive functions such as improving not only your focus but your memory as well.  This form of yoga can provide strength and endurance benefits and is a less vigorous style of yoga.

Another form of yoga, Bikram which is performed in a heated room temperature of approximately 100 degrees, has been found to be effective in increasing hamstring and back flexibility along with shoulder flexibility improvement.

Since yoga is a low-impact form of getting you to move and stretch, it has also been found to reduce stress and anxiety along with heightening the brain chemicals that reduce the symptoms of depression and anxiety-related disorders.

Some forms of yoga are more physical than other such as Ashtanga and Power yoga.  These two forms will help you to improve overall muscle tone.

There are certain poses for different parts of your body.  Use poses such as the upward facing dog, the plank pose or the downward facing dog if you want to build upper-body strength.

If you want to up the strength in your abs, hamstrings and quadriceps, practice the standing poses while holding them for several long breaths.  If you want to strengthen your lower back, use poses such as the upward facing dog and the chair pose.  If you practice all of the above poses correctly, you should see improvement in your core strength in the deep abdominal muscles.

Not only will you feel an improvement in your core strength, as you become stronger and more flexible you will see a noticeable improvement in your posture.

By practicing yoga, you will become more aware of your body and if you are slouching or slumping allowing you to adjust your posture to stand and sit “tall.”  Your core will be much stronger because you are practicing standing and sitting poses to develop that core strength.    You need your core muscles to support and maintain each pose.

Yoga can improve your breathing.  By participating in yoga classes, you will be forced to pay attention to your breathing which in turn will help you to relax.  Some yoga classes require specific breathing techniques.  Yoga is not the same as running, cycling or aerobics unless you are participating in one of the more intense forms of yoga, some of which use a heated room.

If you have way too much stress in your life, yoga can help you to feel more relaxed and less stressed.  Some forms of yoga also incorporate meditation techniques into the classes.

One of the most beneficial aspects of yoga is how good it is for your heart.  Not only can yoga help to slow your heart rate but it can also lower your blood pressure.  This is really good news for those with heart disease, high blood pressure or those who have experienced a stroke.

Some Amazing Benefits of Yoga

The benefits of yoga are many because it can change your physical and mental capacity while at the same time preparing your mind and body for long-term health.

Yoga provides lasting transformation and instant gratification/results.  In a world where no one has time to stop and think much less find time for exercise, yoga allows you to see results without being discouraged or finding it monotonous with exercise routines that cause stagnation and burn out.

No matter your age, yoga is for you.  Most yoga studios or gyms offer classes that are open to anyone from teenagers to seniors of all ages.  Participating in a yoga class where there are people from all age groups you will feel accepted and included.  If you go to a gym to work out, there are undoubtedly people who are SO much more buff than you which can be a bit discouraging.

Yoga provides a healthy lifestyle because it is not just about “working out.”  Yoga allows you to feel peace and tranquility through focused training.  Yoga removes all the chaos from your life and allows you to become “still” and helps you to maintain that feeling.

Yoga helps you to relieve all the stress going on in your life and unclutter your mind.  You become more focused when you feel that your mind is clearing and things aren’t stuck on your brain.  By practicing deep breathing and meditation, you will feel an inner shift from the everyday pressures of life such as work, kids, spouse or finances.

Choose a style of yoga that you feel is beneficial to your lifestyle.  Everyone is different and they accomplish things at a different pace.  Choose relaxation yoga, prenatal yoga (if you are pregnant), power yoga, hot yoga, etc.  Yoga can be practiced anywhere and there are a variety of options to choose from.

If you are a beginner yoga participant, try Hatha yoga because it focuses on basic postures.  If you want to use more of your own body’s resistance, you might want to try power yoga to increase your strength.

Another level up which incorporates a deeper practice of yoga is Bikram (Advanced Yoga) which is also known as hot yoga.  If you choose this form of yoga be prepared to practice in a room whose temperature is set to approximately 100 degrees Fahrenheit.  This may be too much for some but if you choose to practice this form you will have a greater chance of eliminating toxins from your body because of the increased production of sweat.

Yoga focuses on strength training and flexibility which provides incredible benefits to your body.  All of the yoga poses reinforce muscles surrounding the spine (which is the center core of your body) and the core is where everything operates.  When your core is functioning properly, your posture improves which in turn can alleviate neck, shoulder and back pain.

Yoga postures help to improve and strengthen your body from the inside out which not only help you look good but feel good.  When you combine yoga with a healthy, organic diet your digestive system will get back on track.  This helps to alleviate IBS (irritable bowel syndrome, constipation and acid reflux).

Yoga has many other benefits.  Once you start your yoga routine you will see a lot of your health problems start to dissipate.  Always be sure to talk with your doctor before starting any new exercise or yoga routine.

Fitness Tips for Pregnancy

While weight gain is a natural and healthy part of pregnancy, it’s not a time to totally neglect your fitness.  The more fit you are before and during your pregnancy, the healthier both you and your baby will be – and the easier time you’ll have getting your pre-pregnancy body back.

And even though it’s important to stay fit, it’s also important to make sure your exercise program is safe for your changing body. You may not be able to do the same things you did before getting pregnant.

The Benefits of Staying Fit During Pregnancy

Why is it so important to think about fitness while you’re pregnant?  There are many reasons why being fit is critical to your health and that of your baby.  You’ll be able to enjoy your pregnancy much more if you stay in the best shape possible.

One benefit of staying fit is having an improved mood.  You’ll be combating changes in your hormone levels that can affect your mood and being fit will help to counteract those mood swings.

You’ll also enjoy better sleep during your pregnancy.  Sleep is your body’s opportunity to become refreshed from the day and to heal and restore your body – and your baby’s growing body depends on your ability to sleep well, also.

Pregnancy is often fraught with aches and pains as your body changes and your weight becomes redistributed.  Being in great shape will help to combat those aches and pains and allow you to be more comfortable throughout your pregnancy.

Exercise will help you not to gain more weight than is necessary during your pregnancy. It also helps your blood pressure and blood sugar to remain steady even though growing your baby does put stress on your body.

Finally, when you’re in good shape, you’ll be more prepared for the stress and strain of labor and delivery.  You’ll have more strength and endurance to make it through this critical time and to recover after you deliver.

Start Your Fitness Program Before You Get Pregnant

The best time to begin trying to get fit is before you’re actually pregnant.  You should get as close to your ideal weight as possible before you conceive if possible.  While not everyone gets pregnant after a planning process, many women do.

If you know that you want to get pregnant in the near future, start your fitness program now.  Being in your best shape will actually make it easier to conceive and help you to stay at a healthy weight once you do get pregnant.

A healthy fitness routine combines aerobic activity, strength training, and flexibility exercises.  You should talk with your healthcare provide before beginning a fitness routine to make sure you’re doing exercises that are safe for you.

While it may seem frustrating to wait to get pregnant until you’ve improved your physical fitness, you’ll be glad you did once you experience the changes pregnancy brings to your body.

If you’re starting your pregnancy and you’re already overweight or not in good shape, pregnancy isn’t the time to try to actively lose weight.  You shouldn’t go on a diet or start a heavy-duty exercise program if you’re out of shape.

But that doesn’t mean you can’t exercise, but you just need to have realistic expectations about what you’re doing.  You should also start slow and stick with exercises that are very low impact such as walking.

Get Aerobic Activity During Your Pregnancy

It’s critical to participate in aerobic exercise that helps you to keep your heart strong and burn excess fat.  There are several activities you can perform during your pregnancy that are generally considered safe for you at this time.

Aerobic activity should be performed in such a way that it doesn’t put too much pressure on your joints.  You should also make sure to keep your heart from beating too fast – and you should talk with your doctor about an appropriate heart rate during exercise.

One of the best exercises you can participate in while pregnant is walking.  This is a great low impact activity that can be done at just about any fitness level.  How far and how fast you walk will depend on your own fitness level.

Walking can be done just about anywhere and doesn’t require you to spend a lot of money by buying special equipment.  All you need is a good pair of tennis shoes and you’re ready to go.

If you’re looking for aerobic exercise that has even less impact on your joints, swimming and water exercise are great choices.  When you’re in the water, you only weight 1/12th of your actual body weight.

As you move through the water, you won’t be putting any stress on joints.  Swimming and walking across a shallow pool give you a great workout using water as the resistance. It can also provide you with some relief from the extra weight you’re carrying.

Biking may be appropriate if you’re comfortable with it and if your doctor approves it for you.  You may also enjoy activities such as dancing as long as you avoid activities that could cause you to fall or get injured.

You may want to participate in low impact aerobics.  Those are generally okay as long as you watch out for activities that can throw you off balance.  As your abdomen grows with the new baby, your center of gravity will change and it becomes easier to fall.

Running may be okay if you’re already a seasoned runner, but if you aren’t a runner pregnancy isn’t the time to start.  Talk with your doctor about what exercises are appropriate for you given your current routine.

Strengthen Your Muscles

During your pregnancy you need to continue keeping your muscles strong.  In particular, it helps to have upper body strength to prepare you for life with a newborn baby.

Exercises for your biceps, triceps, and upper back are particularly helpful.  You can use free weights, weight machines, or resistance bands.  You shouldn’t lift weights that are too heavy for you.  If you can’t lift the weight comfortably, you shouldn’t lift it.

When lying on your side, leg lifts are a great way to use your body’s own weight to gain strength.  Squats can also help you to gain strength in your thighs and buttocks.  You should also perform pelvic tilts to help prepare your body for the extra weight your pelvis will be carrying.

It’s important to make sure that any exercises you perform are approved by your doctor.  You’ll want to stay away from any exercises that put strain on your joints or muscles and could cause injury.

Add Flexibility to Your Pregnancy Exercise Routine

While many people focus on strength training and cardiovascular activity, flexibility sometimes gets left behind.  But this is just as important for your health as other activities that keep you fit.

You may find that yoga is a great activity for you as you prepare for your child to be born.  You can take yoga classes or look for a pregnancy yoga video that will show you the proper techniques.  You’ll have to modify exercises for pregnancy.

Each day you should participate in a routine of stretching to help your body combat some of the stress of pregnancy weight gain.  Stretching your back, arms, legs, neck, and shoulders will be beneficial for you.

Shoulder circles where you move your shoulders forward and back a few times will help to release some of your tension.  Stretching your chest muscles by holding your arms up and pushing them back.

Stretching our calves is also important.  You can do this by leaning on the wall or a countertop and extending your leg backward, you’ll feel a stretch in your calf muscles that can bring some relief.

Breathing deeply can also help you to feel relaxed and allow muscles to rest.  Breathing in through your nose and out through your mouth slowly will help you to feel refreshed and restored.

Exercises to Avoid During Pregnancy

Once you get past the first trimester, your body won’t be able to do all of the same exercises that you could do before.  For example, doctors usually recommend that in the second and third trimesters you don’t do any exercises where you have to lie on your back.

That means abdominal exercises such as sit ups and crunches are out for a few months.  Stick with other moves that don’t put that much strain on your core muscles while you’re pregnant.

Exercises that cause you to put a lot of pressure on your joints are also not recommended.  You don’t want to be jarred or bounce while pregnant.  Jumping and changing directions quickly are also not recommended.

As you get further along in your pregnancy, you’ll notice that your joints become looser.  This is because your body produces a chemical that is designed to help your pubic bone get looser for delivery of the baby.

When your baby is getting bigger, you’ll notice that you don’t feel as much balance as you normally do.  It’s important, then, to make sure you avoid exercises that might cause you to trip or fall.

You should also avoid any type of sport that might cause you to come into contact with people and equipment.  It’s also not a good idea to participate in adventurous activities such as downhill skiing, which can put you at a great risk for injury.

No matter what exercise you’re performing, it’s always important to listen to your body.  If you feel good while you’re doing it, you’re probably going to be okay.  But if you feel dizzy or become short of breath, you’ll want to stop what you’re doing and avoid it in the future.

If you experience any type of pain, you should also stop what you’re doing.  There are serious warning signs you should also watch out for such as:

· Vaginal bleeding
· Contractions
· Fluid leaking from the vagina
· Chest pain
These are signs you should immediately stop what you’re doing and call your healthcare provider.  Always pay attention to the way your body feels and the signs it gives you.

Resources for Pregnancy Fitness

When you decide that you want to have a pregnancy that includes physical fitness, it helps to have some resources to get you started.  There are many ways you can learn more about proper exercises.

Your local gym or community center may offer pregnancy fitness classes that will help you to stay in shape safely.  Pregnancy aerobics, yoga, and strength training are offered at many facilities around the world.

There are also many instructional videos that will help you to exercise safely during pregnancy.  A quick online search will lead you to exercise videos specifically designed for different stages of your pregnancy.

There are also in depth books and guides on pregnancy fitness that can give you step by step exercises to perform during pregnancy.  You’ll find many selections available through online booksellers.

You may also find help with websites that give helpful information and resources for women who are trying to conceive or are already pregnant.

In most cases, exercise is going to be a great choice for you during your pregnancy.  Exercise will help you to have a healthier pregnancy, easier delivery, and faster recovery after you give birth.

You should always talk with your healthcare provider before beginning an exercise program.  While exercise is usually beneficial, there could be personal circumstances that would make it inadvisable for you.  You should also listen to your own body and avoid any activity that doesn’t feel good to you.

Self Care is Vital; Not Selfish

If you were to take just five minutes to scroll through your Instagram feed, you will no doubt come across many snapshots of gorgeous women immersed in steaming baths adorned with flowers and bubbles.

These posts all feature beautifully manicured feet conspicuously sticking out the water, an expertly applied facial mask and even a glass of sparkling wine to complete the picture. You are sighing, saying to yourself that will only happen to you when you win the jackpot, right? Possibly, but hang on there!

Self-care for yourself as a woman is vital, it is not meant only for the fortunate few. It is a necessity, in fact, no matter what kind of a lifestyle you lead, and no matter own much money you have or don’t have.

Self-care is a term which when simply defined means taking care of one’s own health and needs. Let’s explain it better here:

It’s a true story, the one of Poppy Marler. She had a realization when she decided to look at herself at 40; to change her life and begin a new journey head-on.

She says that when she was a young mother, she just put everything on hold, being hyper-focused on her child’s care. She actually put her own life on hold. She neglected friendships, and bored anyone who’d listen with baby stories and pictures.

When she got into real social situations, she found she could not add anything to the conversation because all of her current experiences were about her parenting experiences. She had no life or interests outside of motherhood.

She didn’t notice that she had put on a whole lot of weight either because she no longer dressed in her professional or party clothes. In fact, there were very few times when she wore anything nursing and spit-up friendly. She gradually realized that she had no life outside of her child.

Finally, a dear older and wiser friend of hers told her that it was an essential thing, apart from taking care of her family, to take care of her own needs because her own health and happiness directly impacts her ability to care for her family. She then realized the consequences of her self deprioritization:

• Weight gain
• Depression
• Lack of Socialization

Poppy eventually realized that just like how in an airplane, you are instructed to put on your own oxygen mask first, then help others; in order to help others, you need to take care of yourself first. It was then that she discovered how taking steps to care for yourself each day should be top priority.

She went on further to start involving these important aspects into her life:

Exercise, because moving your body keeps your blood circulating, keeps you strong, and keeps your mood happy.

Eating well: She says she learned to eat 5-7 servings of fresh fruit and veggies, ensuring that she got all her nutrients in, removing all the junk foods.

Maintaining relationships outside your family. It was important that her family remained her top priority, but she also learned not to under-estimate the power of good friends. She found that just having someone to talk to was a great help in advancing feelings of well-being.

Getting enough sleep: Without good and enough sleep, the quality of your life deteriorates rapidly. Sleep is what is needed to help your body recover and repair itself, and also to avoid television as well as snacks which are high in sugar and fat before bedtime.

Getting dressed every day: Working and walking around all day in sweats and slippers is not good for anyone’s self-esteem. We know that when we look good, we feel so good.

Having a positive attitude: A positive, mindful attitude used on yourself and others will change the way you view life. It gives you a reason to get up in the morning and face whatever challenges come your way!

Have a hobby: You need interests of your very own outside of the home and family because it maintains your individuality.

Spend some time alone: Just taking a relaxing bath for 30 minutes or a few hours out to do your hair and nails or reading a book you have been meaning to read, these are what boost your morale, your spirits, and make you feel good about yourself and life.

Ask for help: If you are struggling, don’t be afraid to ask for help, because it’s true, we can’t do everything alone – no man is an island.

It figures; learning to take care of your own needs isn’t selfish, it’s downright essential. It makes you a better caretaker because after all, happiness and health are top assets to have, aren’t they? It’s a lifetime investment – how are you really doing?