Health Tips for the More-Than-40-Hour-Per-Week Professional

Whether you run a small business or command a mega enterprise, your life is likely very busy. Because of that, you almost certainly neglect certain aspects of yourself, health included. But, you don’t have to spend hours each night making a home-cooked meal or stop at the gym every day to focus on the things that keep you up and running.

It Starts With a List

Before you can prioritize your health, it’s a good idea to make a list of your priorities and what is important to you. This might be your professional image, family, or income. Whatever your reasons, remember that taking care of yourself is an important part of reaching your goals and enjoying all that you’ve worked for.

Exercise in the In-Between

So you don’t have time for exercise, right? Well, not exactly. Most people have the time, they just don’t utilize their hours and minutes efficiently. Even if you work 40+ hours each week, you can still exercise, you may just have to get creative with your timing. For example, eat a quick – and healthy – lunch and then go for a walk. You might also use an elliptical, treadmill, or cycling machine while catching up on your favorite show.

To keep yourself motivated, try using a fitness tracker or smartwatch to track all your daily activity. These devices can track how many calories you burn and your walking distance even when you’re not in the gym or on a treadmill or bike. And their features don’t end there. More recently released smartwatches from Apple have GPS and fall detection and can observe your heart rate. If you’d prefer to spend a little less, the Fitbit Charge 3 also has GPS, and it can even monitor your sleep patterns.


Cooking a healthy meal is another challenge for many busy business professionals. Fortunately, there is a ton of information online about meal prep. Eat This, Not That has the scoop on foods that you can prepare on Sunday and enjoy the entire week through. You can even make your own version of a TV dinner by investing in food prep containers and a vacuum-sealing machine. A few ideas include roasted chicken breast with asparagus and sweet potatoes or a meal of whole-grain penne pasta with Alfredo sauce.

Drink Up

While grabbing a cocktail after work sounds like a good idea, water is actually your best bet when reaching for a glass. You’ve heard your entire life that you are supposed to drink eight glasses of water each day, and although your intake needs may vary, that’s a great place to start. By staying hydrated, you’ll feel less fatigued and push toxins from your body. Invest in a good reusable water bottle or insulated tumbler. Aside from all the health benefits, you can encourage yourself to drink more water by remembering that it’s a lot quicker to fill up a bottle at the tap than it is to stop at the store every time you need to wet your whistle.

Get Your Nap On

You know you need to sleep, but that is often easier said than done. Aside from time constraints, stress and a never-ending number of nighttime phone calls from work can keep you up more than you’re down. Remember, there’s no shame in napping, and many of the most famous people in history – Leonardo da Vinci, Albert Einstein, and Winston Churchill included – all advocated a midday 40 winks.

You only have 24 hours in each day. Make them count by focusing not only on work but also on your health. With minimal effort, the above ideas can jump-start your new healthy lifestyle.