Everyone is different; we all have different preferences, lifestyles and daily routines. But health experts agree that we need a good balance of three things in daily life: sleep, exercise and proper nutrition.
For working people this means managing time effectively so as not to neglect any of these. In this fast paced world, it’s too easy to fall back on the excuse that there isn’t time. Yet it is clear that neglecting them results in lesser work performance. Fast food is too quick and easy.
Computers and social media can keep us up too late and make going to sleep harder. And exercise gets put to the bottom of the priority list.
A Simple Routine
This daily health routine for working people does not require radical changes, just a simple adjustment and a little discipline. No way is it as hard as the effort you put into work.
- Get 7 to 8 hours of sleep.
- Upon waking, consume a fruit and vegetable smoothie (or use a juicer) mixed with a green superfood supplement.
- Stretch for at least 10 minutes in the morning.
- Drink water several times a day.
- Eat 5-6 small meals per day.
- Take food to work instead of eating out.
- Exercise at lunch. Eat one of your small meals straight after.
- Order organic if you must attend a business lunch.
- Stay away from heavy, refined carbs.
- Make buying fresh, organic fruit and vegetables part of your day.
- Exercise and/or stretch at the end of your work day.
- Connect with non-work people. In person, not online.
- Enjoy non-work activities and interests.
- Enjoy hugs and human touch. Contact with others is essential to wellbeing.
- It activates a part of your brain that otherwise only gets active during sleep.
- Sacrifice sleep. Staying up later to work harder diminishes health and lessens work performance.
- Take your phone, tablet or laptop to bed. Screen time before bed wrecks sleep patterns.
- Start the day with coffee. See the smoothie/juice recommendation above.
- Turn to alcohol or drugs.
- Eat junk food. It may be convenient, but it disrupts everything in your routine and reduces motivation to follow it.
- Shut people out because of work. Keep up good relationships.
The Benefits of Good Sleep and Exercise
Want to perform better at work? Both sleep and exercise must be part of your daily routine because they provide similar benefits:
- Both improve energy, memory and attention span. You perform better at work, at sport or in the classroom. Children who have sufficient sleep and exercise more show improvement in their grades.
- Both improve quality of life and increase lifespan.
- Both help control weight. People who are sleep deprived and don’t exercise tend to eat more of the wrong foods.
- Both lower stress and improve mood. Sleep and exercise definitely reduce stress, improve health and combat disease.
- Exercise improves sleep and good sleep improves ability to exercise.
This is probably the aspect of your daily health routine that needs the most attention, and often the aspect that working people neglect the most.
Start simple and easy. There’s no need to radically alter your diet on the first day of your new routine. Start by dropping an item or two that aren’t so good and replacing them with better things. One of those new things must be a green superfood supplement. It provides incredible nutrition, energy and cleansing power to help you perform better and fight off illness. It’s also really easy to add to your morning beverage.
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