Right on Schedule: Creating Healthy Habits on Your Time

Right on Schedule: Creating Healthy Habits on Your Time
02 May

Sometimes it feels like there’s absolutely no time in our schedule for another commitment. Our health, however, is an important commitment that shouldn’t be neglected. And the great news is that you can work healthy habits into your existing schedule, whether you travel for work or are a stay-at-home parent. Create a healthy home environment, restock your refrigerator, rethink your work transit, incorporate meditation, and exercise even when you’re stretched for time, and you’ll see results. Read on for more tidbits from Alpha Expat.

Create a healthy home environment

Living a healthier life starts at home. One of the easiest ways to encourage it is to add a houseplant or two to your home. Not only can their presence reduce stress and anxiety, lower blood pressure, and encourage faster healing, they actually purify the air. Bringing in fewer contaminants in the first place helps, too. Opt for natural cleaners and home products whenever possible. Additionally, simply drink more water. Instead of sugary tea in your travel mug for the train, fill it with water and continue to refill it throughout the day.

Find the right health insurance 

Having good health insurance is important for accessing affordable healthcare, protecting against unexpected medical expenses, and promoting overall health and well-being. Finding health insurance that meets your needs requires considering factors such as your health status, budget, preferred doctors and hospitals, covered services and medications, and out-of-pocket costs. If you’re a freelancer, you can find affordable policies through the Freelancers Union, the Affordable Care Act, or Medicaid (if you’re eligible).

Adjust your diet

You have to go to the grocery store no matter what, so it’s pretty easy to make the switch to healthier alternatives. Start by clearing out your fridge, so it’s free of non-nutritious food. Then, go to the store and start with the basics: more greens, lean proteins, fresh fruit, and sugar-free products. As time goes on, expand your list to include more specific healthy choices — your family has probably grown to choose their favorites — but don’t be afraid to try something new. Not sure where to start when it comes to making a list? Kaiser Permanente provides this list that can help you get started.

Rethink your morning transportation

If you drive to work and live in an area where it’s possible, bike or walk instead. You can also make the switch if you drive to a transit stop in the mornings. This added physical activity can reduce the risk of heart disease by as much as 35%. It can help you maintain a healthy weight in addition to preventing serious illnesses like diabetes, asthma, and even cancer. It can reduce depression-related symptoms and improve overall mental health. As an added bonus, it’s great for the environment!

Bring meditation into your life

Meditate. It can bring calm and stillness to a hectic life. Dedicate 5-10 minutes to meditating before you go to sleep, as soon as you wake up in the morning, or any spare moment during the day. The Department of Psychiatry at the University of Connecticut offers a collection of 5-20 minute mindful meditation practices. Keep in mind that meditation can look any way you like. It can be as easy as stopping to take in the smell of your fresh coffee, focusing on your breath as you inhale and exhale.

Find opportunities for exercise

There’s only so much time in the day, but there are opportunities for mini-workouts throughout your day if you know how to spot them! If you fly a lot for work, offer to help others put their bags in the overhead bin to exercise your deltoids. As you sit at your work desk, perform seated leg raises, squeeze your abs, or do seated marching. Ensure you’re sitting up straight and use your core to help you stay that way. Stretch your neck, arms, and upper torso every once in a while. Take advantage of this downtime.

Settling into healthy habits doesn’t have to mean upturning the way you do everything in your life. Instead, make little, gradual changes that fit right into your schedule as it is. Create a healthy home environment, find affordable health insurance, freshen up your fridge, actively travel to work, incorporate meditation, and find opportunities for exercise when you’ve got an especially crammed schedule. In time, healthy habits will simply be your way of life.

Alpha Expat helps you achieve the healthy physique that aligns with your personal goals and lifestyle. Contact us today for more info! 

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