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In 2019, Onepoll did a study on diet and exercise. The results found that 42% of Americans didn't have enough time to fit a workout plan into their busy day. Let's take a look at some tips to help you balance your diet, exercise, and a waist trainer with your schedule, even if you work 12-hour days throughout the year.
Eating healthy starts with making time to prepare the right foods. More than half of Americans take their meals to work with them, according to joint research done by the Harris Poll and the American Heart Association. People who take healthy meals to work tend to start early in the week:
Eating healthy at work with meals prepared at home has both monetary and health advantages. According to WealthFit, the American who takes their meal to work saves about $1,222. Additionally, those who take their meal to work will consume 300 to 500 calories during lunch, compared to the 700 to 1200 calories consumed by those who eat out.
Whether you decide to do your workouts in the morning or at the end of your day, you are going to need to change your diet to maintain energy and sustain weight loss. Here are some guidelines to help you eat right when you are on the go:
Eating plenty of fruits and vegetables, white lean meats, dairy products like Greek yogurt, and other protein-rich foods will help you maintain a decent level of energy while working on your muscle tone and overall physique.
An on-site gym makes fitness with a busy work schedule both affordable and convenient. There are a couple of benefits associated with using them:
If you have an hour or longer commute each day, using your workplace gym will help you fit in a workout to reach your fitness goals.
There are workouts that you can do anywhere without having access to a gym. These workouts can help you burn calories and focus on cardiovascular health and endurance:
While maintaining good posture throughout the day doesn't necessarily burn a lot of calories, it will help you have success when you go to work out in the gym. While your waist trainer will start giving you some posture correction support immediately, you should make it a goal to prioritize good posture. Here are some of the benefits to maintaining good posture throughout the day:
Not every workout session has to be on your own and in the gym. Before the pandemic started, nearly 40% of people participated in group fitness activities or worked out together. There are several benefits to group workout sessions:
Fitness diaries not only tell us what is working or not working, they also remind us that we need to fit time into our schedule for fitness. People who chart their fitness activities are twice as likely to reach their fitness goals in comparison to those who do not. If you find yourself busy throughout the week, here are some ways that you can leverage a fitness diary:
If you work in a major urban area, there are three ways that you probably could get to work, either by taxi/car, public transit, or on foot. Recent studies indicate that in some major cities, a cyclist may be able to get to work faster on their bike. During rush hour, a cyclist may be able to average about 10 miles per hour by getting around busy traffic on bike paths. Cars, on the other hand, tend to slow to a stop. On average, the typical American driver will need to add 30 minutes to their commute time if they plan on going to work during rush hour. In fact, Americans waste more than 54 hours stalled in rush traffic each year.
Cycling also has other benefits if you choose to use your bike to get to work:
Rewarding yourself for making fitness part of your schedule will motivate you to try and find more time for it. Here are some ideas to help you treat yourself for finding the time to work out:
Some companies have major employee wellness programs. These were created by employers to create a healthier workforce. Draper, Inc. is an example of a company that has an outstanding employee wellness program. Employees get access to subsidized gym memberships, can earn cash prizes, and more. Some companies also structure health insurance programs for employees to motivate them to stay healthy. If your company has an employee wellness program, participation will help you work towards your fitness goals.