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6 Guaranteed Ways Busy Individuals Can Stay Fit This 2022

Another year has started, and many are thinking of ways on how they can improve their health. Now, more than ever, people have come to realize the importance of taking care of their health. As such, many ais to achieve their fitness goals this 2022.  

However, one common factor that hinders people from starting their fitness journey is having a busy schedule. Taking time for regular exercise and eating a healthy diet seems challenging, especially for those who feel like they don’t have time to take care of their own needs. If you’re a busy individual who wants to stay fit, but can’t seem to find the time, here are a few suggestions you can consider to help you achieve optimal health this year: 

6 ways to stay fit in 2022

Schedule Your Workouts Accordingly 

6 Guaranteed Ways Busy Individuals Can Stay Fit This 2022

Engaging in regular physical activities is essential to staying fit. However, many people with hectic schedules find it difficult to work out regularly. This is because apart from setting aside the time needed for the actual workout, many people struggle to keep themselves energized enough to carry out rigorous physical activities.  Also, some have to handle many other responsibilities aside from their work, and these roles absorb much of their time and energy.  

Given these, it’s still possible to include exercise in your regimen in a way that’s practical and realistic. For instance, you can schedule workout sessions on days that aren’t particularly hectic. You can also choose physical activities that encourage movement, but aren’t as rigorous, especially if you’re feeling less energized.

For instance, you can try body positive yoga wherein the workout routines are designed to be accessible and adaptable for everyone regardless of skill or energy levels. This way, you’ll not only have more physical activity in your lifestyle, but you’ll also avoid overworking your body and mind.  

Get Enough Sleep 

enough sleeping

For many busy people, getting sufficient and restful sleep may feel like a luxury that’s not easy to afford. In extreme cases, people opt to sacrifice a good night’s sleep in exchange for meeting deadlines or finishing tasks. However, this isn’t ideal, especially if you’re trying to keep fit. This is because getting enough sleep is essential for your overall health and wellness, and sleep deprivation will negatively impact both.  

Commonly, adults need seven to nine hours of quality sleep each night, although some can feel rested and energized with a few hours more or less of the standard. Thus, you’ll need to assess how many hours of sleep your body requires and make it a priority to have enough quality rest regularly.  

Make Quick And Healthy Meals 

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Your nutrition may have the strongest influence on your overall fitness and health. Because of this, you’ll have to set aside some time to prepare healthy meals for yourself. While it may be easier and more convenient to buy meals on the go, sometimes, it can be difficult to look for healthier options that’d align with your diet plan and fitness goals. As such, you’ll need to incorporate quick food preparation in your daily routine to ensure that you’re getting the right nutrition.  

There are many make-ahead healthy recipes you can find online that can be useful if you want to be time-efficient with your food preparation. Aside from this, you may find it quicker and easier to make something nutritious to eat if you keep your pantry well-stocked with healthy ingredients. Preparation is key to making this happen, and you’ll need to plan to improve your nutrition.  

Find Instant Health Food Options  


While it’s ideal for you to prepare your meals regularly, it may not always be possible if you’re frequently on the go. Given this, you can still eat healthily if you have instant healthy food items available. For instance, you can put packs of dried vegetable and fruit chips or granola bars in your office bag. If you’re too tired to cook dinner, you can opt for salads or sandwiches that you can easily make with pre-cut and canned ingredients.

When your goal is to eat healthily, you don’t have to always make meals from scratch if there are instant options that could make things easier and more convenient for you as long as they’re nutritious.  

Manage Stress Effectively 

How Stress affect body

An often overlooked aspect of staying fit, busy individuals commonly take their stress levels for granted and accept them as part of their routine. However, your body may be giving you important signals that shouldn’t be ignored as they may be indicators of problems with your health. Without taking proper care of your health and wellbeing, staying fit may be difficult to achieve. Given this, it’s important to listen to your body and address concerns even if they may seem minor. 

For instance, if you notice yourself getting easily irritated or angry over little things, this may be a sign that your body and mind need a break. To address this need, you can try many strategies and techniques to manage your stress levels effectively despite your hectic schedule. Here are some examples: 

  • Take a nap 
  • Meditate 
  • Reach out to a friend 
  • Play with a pet 
  • Do something fun 

When you experience chronic stress, it may also affect your appetite. Some even resort to emotional eating when there are some stressors that they’re unable to avoid. As such, it’s important to stay mindful of your food intake and find alternative ways to manage stress.  

Drink Enough Water

woman drink water

Drinking enough water every day is key to staying fit and healthy. Experts recommend men have at least three liters of fluids daily, while women need at least two liters. While these numbers include all kinds of fluids, like tea and coffee, doctors advise prioritizing drinking water because of its numerous benefits. Here are some of them: 

  • Prevents dehydration 
  • May help manage cravings and regulate appetite 
  • Boosts metabolism 
  • Helps flush toxins out of the body 
  • Improves joint movement and muscle functions  

Despite having a busy schedule, it’s important to stay hydrated and ensure that you’re drinking enough water throughout the day. You can make it easier to do so by carrying a compact water container that you can take and refill anywhere. This way, you have enough water to drink anywhere you go. 


When you’re constantly on the run and juggling many different responsibilities, it may seem impossible to find time to take care of yourself and your needs. However, your health and wellbeing should be highly prioritized so you can perform all your duties effectively. Given this dilemma, the key is to find the right balance between these two important factors as one couldn’t go without the other. No matter how busy your schedule might be, your health and fitness should always be top priorities.  

Author’s Bio: Galvin Martins is a fitness and wellness instructor. He conducts training to help those who want to be physically fit. He also writes fitness-related blog posts. Galvin enjoys biking, swimming, and playing basketball. 

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