- May 12, 2025
- Posted by: Walshe Clancy O'Neill Financial Group
- Category: Life
As you’re reading this, you’re probably juggling a million things at once: work, meetings, emails, deadlines, maybe a project or two.
When you are busy, often the first thing that gets dropped is your health, whether that is exercise or eating sensibly. It’s easy to just collapse on the couch when you finally get home or head straight for the drive-through for some junk food (it’s not called ‘fast food’ for nothing!).
If this is sounding familiar you are not alone – in fact 20 per cent of Australians say they are too time-poor to exercise or eat well.i
But staying healthy when you don’t have much time isn’t as impossible as it sounds. You just need to sprinkle in some strategies that fit into your hectic schedule.
Embrace the 5-minute rule
You don’t need an hour at the gym to get your body moving. A quick 5-minute workout can be surprisingly effective. Think squats while waiting for your coffee to brew, lunges between Zoom calls, or a 5-minute HIIT session (hello, jumping jacks and burpees). If you only manage a few minutes a day, it’s better than nothing. And don’t worry, it doesn’t count as “skipping a workout” if you do it in 5-minute intervals and do it a few times a day, right?
Meal prep like a boss
Okay, we know. The idea of spending a Sunday afternoon chopping veggies doesn’t sound appealing when you just want some downtime. But meal prep doesn’t have to be a whole production. Start small. Roast a chicken, steam some veggies, or cook up a pot of quinoa. Then, divide everything into containers, and boom—lunches for the week.
Ditch the desk chair (occasionally)
Being tied to your desk all day isn’t doing your body any favours. But, who has time for regular breaks? You do. And it doesn’t have to be a 30-minute jaunt around the block– a few minutes to grab a coffee or water in the kitchen or a quick stretch every hour can make a difference. If you go for a walk, use it as productive ‘thinking time’ – you’ll be surprised the ideas you can come up with when you’re away from your desk. Want bonus points? Take the stairs.
Hydrate for energy
Most of us walk around in a constant state of dehydration, especially if we’re caffeinating non-stop to fuel our days. But staying hydrated is one of the easiest—and cheapest—ways to boost your energy. Keep a water bottle nearby and sip throughout the day, you’ll be surprised at how much you actually end up drinking at the end of the day. You’ll feel more refreshed, and your body will thank you.
Multitask your health
You’re already an expert in multitasking, so why not apply it to your health? Find ways to fit in simple exercises while you are working. Do some stretches while you brainstorm your next big idea. You can even walk around while you’re on a phone call. If nothing else, at least you’ll be able to say you crushed your work and your fitness goals by the end of the week.
Sleep (it’s a priority!)
We get it—you’re a busy bee, but a well-rested you is a more productive you. Sleep is the unsung hero of health. You might be tempted to burn the midnight oil to finish that presentation, but sacrificing sleep is a sure-fire way to feeling burnt out. It’s like putting your phone on charge—you wouldn’t leave it running on 10% battery all day, so why do that to yourself? To be firing on all cylinders, you should be aiming for at least 7-8 hours of sleep a night and put your phone down at least an hour before you go to bed.
Set clear boundaries
Your calendar might look like a game of Tetris, but taking care of your health should be part of the puzzle. Schedule time for your meals, your workouts, and—most importantly—your mental health. Set clear boundaries so you’re not always saying “yes” to things that will drain you. It’s okay to say “no” to an unnecessary meeting or another social commitment, especially when your health is on the line.
Life is hectic, and prioritising health can sometimes feel like one more thing to add to the to-do list. But with a few simple hacks and some healthy habits woven into your routine, you can stay healthy even when you’re flat-out!