How to Stay Healthy with a Busy Schedule

December 2019

Use these tips to prioritize your health – even when you have a packed calendar. 

Push-ups at your desk is one idea for women wondering how to stay healthy with a busy schedule.

Busy women spend so much time juggling their responsibilities with work, family, and maintaining their household that self-care often falls to the bottom of the list. However, making your health a priority can have ripple effects on every other part of your life. It can give you more energy, improve your mood, and keep you strong so you can efficiently accomplish everything you need to do. But how do you find time for your health when your calendar is full? With our simple tips and tricks!

Here are some actionable hints on how to stay healthy with a busy schedule:

  1. Rise one hour earlier
  2. Build exercise naturally into your day
  3. Sprinkle in 10-minute workouts
  4. Stay hydrated
  5. Pack smart snacks
  6. Meal-prep healthy recipes
  7. Change your takeout order

Keep reading about how to stay healthy with a busy schedule in the rest of the article.

Rise one hour earlier

If you’re not a morning person, it can be hard to drag yourself out of bed earlier than usual. But for busy women with full schedules, it might turn into your favorite habit once you give it a try. An extra hour in the morning can help you squeeze in an exercise routine for starting your day with happiness-boosting endorphins. You could also use this time to plan healthy meals, schedule your routine women’s health screenings, or take much-needed (and healthy!) time for yourself so you can feel calm and centered before starting the day. With this tip on how to stay healthy with a busy schedule, try to go to bed an hour earlier, so you don’t have to sacrifice sleep.

Build exercise naturally into your day

If you look for them, you can find plenty of opportunities to increase the amount of activity in your day. Choose the furthest parking space at work. For short grocery trips, carry a basket instead of pushing a cart. Wear a fitness tracker and aim for 10,000 steps each day. Run around with the kids instead of supervising play from a park bench. Take the stairs instead of the elevator. Do push-ups at your desk. Naturally building exercise into your routine can help you meet your quota without having to add yet another obligation to your already-busy schedule.

Check out more ways to incorporate exercise into daily life on our blog. 

Sprinkle in 10-minute workouts

Arm yourself with quick exercise routines so you can spring into motion whenever you have a few minutes to spare. Your 10-minute workouts of choice can include jumping jacks, squats, lunges, pushups, planks, crunches, jumping rope, or lifting free-weights. The beauty of these exercises is that they require little or no equipment, so that you can do them anywhere. No need to squeeze a gym visit into your schedule! To add more intensity, consider this infographic on ways to use household items to work out.

Are you a busy new mom? Save time and have fun with your little one at the same time with these quick mommy and me workout ideas.

Stay hydrated

Invest in a good reusable water bottle that keeps it cold and inviting to drink throughout the day. Then, drink enough for your body and activity level. For many women, about nine cups are adequate. However, if you’re pregnant or breastfeeding, you may need closer to 10-12 cups per day.

Whether you’re at home, in the car, at work, or on-the-go, keeping your body hydrated takes minimal effort and hardly any extra time – and it can deliver loads of health benefits. From maximizing your energy and brain function to keeping you full so you’re not tempted to overeat, hydration is one of the simplest secrets to good health.

In addition to staying hydrated, check out these other women’s health boosters that are so easy, you can start them today!    

Pack smart snacks

Another tip for staying healthy with a busy schedule is to be prepared when hunger hits, so you don’t resort to binge eating or unhealthy packaged snacks. Try healthy snacks like apples, bananas, carrot sticks, sliced peppers, cucumbers with hummus or low-fat cottage cheese, or a small handful of nuts. Keep these healthy snack ideas prepped in the fridge or to-go bags so you can grab them when you’re on-the-run.

Meal-prep healthy recipes

Preparing vegetables for healthy meals can help you stay healthy on a busy schedule.At the end of a busy day, most women say that the last thing they want to think about is cooking a healthy meal from scratch. Often, quick and easy processed meals or takeout are the solutions. However, you can have the best of both worlds by dedicating one afternoon or evening per week to meal-prepping large portions of healthy food that your household can eat for several dinners throughout the week. For instance, make a big pot of turkey chili, hearty soup, or a lean burrito mixture to toss inside tortillas or top on a salad. Healthy casseroles are another make-ahead option that can often make enough leftovers to eat for days. Since it’s especially important to get veggies in your diet, learn how to prepare them in advance, so they’re easy to incorporate into various recipes.

Change your takeout order

Sometimes you need a takeout night when you’re busy. But that doesn’t mean your only options are pizza or burgers and fries! Search for the healthier options on the menu liked grilled chicken or salad – or try a new restaurant if you don’t find an option that’s good for you. For Chinese, consider a vegetable and tofu dish. For Mexican, choose an order with plenty of beans, vegetables, and brown rice if it’s offered. If the family is lobbying for pizza, asking for healthier crust options, less cheese, and load up the veggies to add more nutrition.

Learning how to stay healthy with a busy schedule can vastly change your life for the better. We should know – we’ve had to get creative with our routines too. Check out our post on healthy habits of our women’s health providers to discover our favorite ways to maintain a healthy lifestyle with our crazy schedules.

To discuss more ways to stay healthy, schedule an appointment with our doctors, midwives, and women’s health team by calling 920.885.6090 or contacting us online today.

This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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