i read through the internet and i found this: i hope it helps.

health and fitness tips for busy people

Life races past at 100mph and staying healthy and keeping fit can be an uphill struggle when you’re busy. Here are 10 tips that will help you to find time so that you can keep in tip-top shape.

The list

A great way to focus your time on the things you value, such as staying healthy and fit, is to create a list of everything you’d like to do in your free time, such as watching your favourite TV series or running.

Once you’ve got your list, number each activity in terms of how much of a priority it is for you, starting at number one and working your way down. At the end of this task you’ll have a list of the activities you value. Try to always fit in at least one of your top three priorities per day, even if it’s just for 15 minutes.

Less can be more

You do not always have to exercise for an hour to reap the benefits and as soon as you understand this you will be able to exercise more regularly, even when you have a jam-packed day. For example, you can do four minutes of kettle bell exercises, four minutes of abs work and two minutes of squats and lunges.

Learn some super quick recipes

Slaving over a hot oven is no fun, especially when you’ve had an awful day and arrive home late into the night. To make sure that on these days you don’t reach for unhealthy convenience foods learn some super quick recipes you can knock up in an instant. A turkey steak with a feta and beetroot salad is a healthy meal that can be knocked up in less than 10 minutes, as can vegetable frittatas.

Use the loudspeaker or your mobile

If you tend to be on the phone a lot, think about ways you can get active during these long calls. Getting out of the office and going for a walk somewhere quiet can be a great way to get some exercise without losing any concentration whilst on the phone, or even pacing in your office whilst on the phone can help keep you active and healthy. 

Optimum foods

When you’re busy your diet can suffer and vending machines, pizzas and takeaways can become too much of a regular occurrence. To make sure you’re getting the right nutrition make sure you always have a good stock of foods that deliver the maximum health benefits to hand. For example, tomatoes (good for your heart), spinach (good for your brain), blueberries (good for your cholesterol), salmon (good for weight loss) and pumpkin seeds (good for your memory) are hugely nutritious and will keep you full.

Pick a healthy hotel

A study published in the Journal of Occupational and Environmental Medicine found that people who travel away for work more than 20 times per month were 1.92 times more likely to be obese and 2.61 times more likely to feel like they had poor to fair health than those workers who only travelled for six times per month. If you travel away from home for work try to book hotels with gyms, healthy menu options and when you are there avoid comfort eating and instead reward yourself in other ways.

Workout with your kids

If you watch your little ones running about you quickly realise that they’re better than any personal trainer. Playing with your kids, whether it’s on the trampoline, dancing around your living room or playing a big game of tag together is a great way to workout without realising it. Plus this way you don’t feel guilty about not spending enough time with them.

Relax

When you are chasing a day full of meetings with a busy evening your stress levels are probably sky-high and stress has a terrible impact on your health and wellbeing. Therefore one of the best things you can do to stay healthy and fit is to learn how to relax. If you don’t have time to meditate or take a hot bath, studies have found that even the anticipation of laughter can help us to relax and reduce stress levels in the body. So, take a look at some funny Youtube videos to help you unwind.

Supersets

On those occasions when you manage to carve a space in your busy schedule to exercise, make sure you are getting the most out of your workout by doing supersets.  Super-setting can cut your exercise time by 50 per cent because instead of having rest periods between sets, you do an alternative exercise that rests the muscles you’ve just trained and exercises the opposite one, before you begin your next set. For example, once you’ve worked on your stomach, work out your lower back.

Live an active lifestyle

If you struggle to find the time to get to the gym or to get to your dance class then incorporating exercise into your lifestyle might help you to stay healthy and fit even when your schedule is maxed. For example, carry your shopping home rather than getting a cab, do some gardening with your partner on your date night, or go swimming with a friend instead of meeting for coffee.

source: realbuzz