Working Long Hours, Tips & Tricks To A Healthy Lifestyle.

dbkyser

Lets here some tips and tricks to fit in workouts and healthy food options for those of us who work way to much.

For me so far it is to work out as much as possible at home and doing my cardio on a bicycle to save the drive time to the YMCA.
As my desire to lift weights grows I may need to get back to the gym though.
What are some ways you find to keep losing weight even through a long work week.

SbetaK

I'm so busy at my work I don't KNOW how to fit in workouts and eating healthy. Often working 12-16 hour shifts, some days, some nights, sometimes every day of the week. (I have given up having a life for now.) Unstable staff with overworked people who get discouraged and leave, and those of us who do stay are putting in way too many hours. Whew, coming to an end soon as I am leaving for the summer to a remote location. I have a big dog, so at least I get out to walk him frequently. I have to make my own meals with this busy uncontrollable schedule or I will tend to overeat cafeteria food and coffee room junk food. I look longingly at posts about cycling, hiking, swimming and tropical beaches. Oh well, this too shall pass.......

Orphia

It's often better to forego the workout if you're working 12-16 hour shifts and instead get adequate sleep.

Make sure your MFP activity level is set correctly (or you eat back most of what your fitness tracker gives you), and you won't be starving yourself of much needed caloric energy.

1. Sedentary Lifestyle Index: Under 5000 steps per day is an indicator of being inactive and sitting too much, which raises health risks.

2. Low Active: 5,000-7,499 steps/day is typical of daily activity excluding sports/exercise and might be considered low active. The average American walks 5900 to 6900 steps per day, so the majority are low active.

3. Somewhat Active: 7,500-9,999 steps/day likely includes some exercise or walking (and/or a job that requires more walking) and might be considered somewhat active.

4. Active: 10,000 steps/day indicates the point that should be used to classify individuals as active. This makes it a good daily goal for healthy people who want a quick indicator they are getting in their daily exercise.

5. Highly Active: Individuals who take more than 12,500 steps/day are likely to be classified as highly active.

KateTii

Two words: Meal preparation.

I work 3 jobs - all with varying hours. Depending on what i'm working, my day can start anywhere from 4:30am and end anywhere up to 1am which doesn't leave much time in-between.

I found making up meals and freezing in advance the key point. I am NOT going to be cooking everyday - I just don't have time. But I do have time to grab a frozen meal and heat it in the microwave. If I don't have time to do that, I don't have time to stuff my face with junk.

MrFitness225

Fuk that job and cut your hours BACK. Your health and fitness should be a TOP priority. God forbid but if you fall off the face of the earth today, TRUST ME, your job will have a replacement by Monday. If you get sick and die, there's no coming back. CASE CLOSED!

BettyEtte

Fitness Blender workouts. Filter the options by how much time you can spare, and go at it. I love the 10 - 15 minute dumbbell routines.

neldabg

KateTii wrote: »

Two words: Meal preparation.

QFT. I don't know how I'd stay sane and in shape if I didn't plan ahead during my free time. Also, there are many quick walking/workout videos on YouTube you can do every hour or so in order to get in cardio. When I have a long day, I do multiple 2-5 minute walk and/or stretch sessions. If you can't do something at your desk, these walks can be done in spaces as small as a bathroom. Here are my favorites:

Walking:
https://www.youtube.com/watch?v=dGYOOP93wsM
https://www.youtube.com/watch?v=5l-yDJ1Jykw
https://www.youtube.com/watch?v=bLRZaqrneAI
https://www.youtube.com/watch?v=Xd6wuZEXuIc
https://www.youtube.com/watch?v=A-sKIXKLpF8

Stretching:
https://www.youtube.com/watch?v=-iY5V0xiiKw

dbkyser wrote: »

For me so far it is to work out as much as possible at home and doing my cardio on a bicycle to save the drive time to the YMCA.
As my desire to lift weights grows I may need to get back to the gym though.

YES. Working out at home is definitely a time saver. For weight training, it might be a good idea to invest in a set of adjustable weights so that you can choose your own time for training.