Staying Healthy While on the Fast Track

Long hours at the office, eating quickly at your desk and sitting for long periods of time can take a physical and mental toll on your body, leaving you with aches, pains and stress. With a busy lifestyle, what is the best way to stay healthy?

Here are a few tips to get started:

1. Get routine health screenings. Schedule annual physicals and health screenings, such as blood pressure, blood glucose measurements and cholesterol screenings. Know your family health history and talk to your doctor about your personal health risks.

2. Maintain a balanced diet. Fast food might be quick and convenient, but unhealthy eating habits will catch up with you. Rather than settling for meals out of a paper bag, prepare healthy, nutritious meals at home and bring them with you to work. Also, keep healthy snacks on hand, such as fruit, vegetables or nuts so you’ll have more energy to tackle your lengthy to do list. Encourage healthy snacking in the office by offering healthy options in the break room as well.

3. Limit caffeine intake. While caffeine can be safe in small amounts, too much can cause insomnia, an increased heart rate, restlessness and nausea. Be conscious of your consumption and limit your intake to 200 mg of caffeine per day, or about one to two 5-ounce cups of coffee. Try making coffee by the cup instead of the pot to limit your consumption.

4. Get enough sleep. When you’re busy with a demanding job, or frequently traveling, it can be difficult to make sleep a priority. Lack of sleep can put you at risk for obesity, heart disease and diabetes, as well as limit your focus, memory and creativity. Make the most of your day and feel your best by getting the seven to nine hours of sleep recommended by the National Sleep Foundation.

5. Make time for exercise. Not only does regular exercise reduce stress, but it can also reduce your risk of heart disease, diabetes and some cancers. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity aerobic activity a week in order to improve your health and quality of life. Take a break or use time in between meetings to hit the gym and relieve some stress.

6. Get outside. Spending time in the sun improves concentration and increases the body’s creation of vitamin D, which can improve both physical and mental health. Try taking a 15-minute walk during your lunch break, or hold a meeting outside rather than in an office or conference room.

Remember that good health is your most precious asset. An annual physical, exercise and a sensible diet are key elements in staying healthy, keeping your energy level high throughout the day and moving forward in the workplace.

Mark Kishel, M.D., FAAP is Regional Vice President and Senior Clinical Officer for Blue Cross Blue Shield of Georgia and a Fellow of the American Academy of Pediatrics