No more excuses. With these nine tips, you can stay healthy and in good shape with a busy work life.



It is said that health is wealth. Without good health, we would not be able to do many things. Caring for work, everyday chores, and children would be made significantly more difficult if our health collapsed.

One of the most common excuses people use for not being in good shape is that they don't have enough time to eat healthily or exercise. Staying in good shape requires work and is not achieved overnight. That's why it's important to incorporate certain habits into your daily routines that you follow to stay in good shape. Entrepreneur puts an end to excuses and lists nine ways you can do regularly during the workday to stay healthy.

1. Eat Sensibly



Most office workers complain that it is difficult for them to eat healthily because there are so many delicacies on offer in the office. You don't have to forget about junk food completely, the more important thing is that you don't eat it constantly. Limit the number of delicacies.

You should pay attention to the most important meals of the day. Eat a hearty breakfast and lunch, for example, a hearty salad, avoid very fatty foods. Avoid eating at your workplace, as leaving the office will give you a good break and you will also get exercise. Keep in mind exercise and use stairs. Try to avoid unhealthy snacks in the afternoon, such as chocolate. Replace delicacies with fruit or nuts. Also maintain a healthy meal schedule when you get home from work.

2. Drink Plenty of Water



During a busy work day, you may forget to drink water. However, it is really important to drink enough water so that you do not get dehydrated.

Dehydration can cause drowsiness and lethargy. It would be good for an adult to drink about 6-8 glasses of water daily. Take a bottle of water with you to work, for example.

3. Limit Your Caffeine Intake



Many office workers cannot get a day off without caffeinated beverages. However, they should be enjoyed in moderation. Try to curb caffeine consumption in one cup a day.

4. Exercise Regularly


Regular exercise is a great way to increase your body's immune system and overall health. Exercise not only improves resilience but can also reduce stress and improve overall life attitude.

5. Reduce Stress


Everyone knows that stress is bad and should be avoided. However, many are unaware that it can also have a negative effect on resistance. When a person becomes stressed, his body releases a number of different chemicals, such as cytokines, cortisol, and adrenaline, that affect the functioning of the immune system and overall health. So you should always try to avoid extra stress in your daily life if you want to stay healthy. Regular exercise is often the best remedy for stress.

6. Eat Well


Diet also has a significant impact on human resistance and should be given special attention. Make sure you eat a balanced amount of vegetables, proteins and healthy fats.

7. Eat Zinc


Studies have shown that even a small dose of zinc daily can strengthen resistance. Zinc is found in red meat, nuts and chicken. If you exercise a lot, you may suffer from some zinc deficiency. In this case, a good option is to resort to supplements to increase your zinc intake.

8. Eat Vitamin D.


The body needs vitamin D to maintain good resistance, but it can be difficult to get enough from just diet alone. Vitamin D is a commonly known sun vitamin because it is synthesized by the body in sunlight. Vitamin D supplements may also be a sensible supplement for athletes.

9. Drink Green Tea


Green tea contains an alkylamine that has been shown in studies to increase the body's ability to fight infections. Green tea has many other health effects and is an important source of antioxidants. Try drinking 2-3 cups of green tea a day, or alternatively, eat supplements containing green tea, which are available at many health food stores, among others.