5 Health Hacks For Busy People (Ranked By An MD)

Do you wish you could lead a healthier lifestyle, but your busy schedule is holding you back?

I get it; most of us lead hectic lives, which makes prioritizing our health and wellness challenging. 

But here’s the thing… 

You don’t need to spend hours in the kitchen or at the gym to be healthy.

In this week’s article and YouTube video, I’m sharing 5 quick and simple health hacks that anyone can fit into their schedule. Each hack is efficient, effective, sustainable, and accessible.

I’ve ranked these hacks from number five to the number one most effective and efficient method. And let me tell you, the top spot will surprise you! 

Let’s dive in!

5. One-Minute Workouts

One-minute workouts help you squeeze some physical activity into your day, no matter how busy you are. 

Just 60 seconds of movement is enough to increase your heart rate and work your muscles, making them incredibly efficient. 

They are also super easy to integrate into your daily routine, and you don’t need any special equipment. You can do them anywhere, including at work!

My go-to micro-workouts are things like jumping jacks, squats, or push-ups. These exercises are easy to perform and don’t require much space, yet they get your blood pumping instantly.

I recommend doing them multiple times a day to increase their effectiveness.

I like to set reminders on my phone for every hour. When the alarm goes off, I take a short break from work to move my body, which boosts my energy and counteracts long periods of sitting.

If you struggle to motivate yourself to do these one-minute workouts, make it fun by playing your favorite song or challenging a friend to join you.

4. Morning 15 Routine

Morning routines are super trendy nowadays, but guess what? They don’t have to be long or complicated.

If you want to start your morning off the right way without it eating into your jam-packed schedule, try the Morning 15 Routine.

Here’s what it consists of:

1. Hydrate for 2 minutes: Drink a large glass of water to rehydrate your body. 

2. Move Your Body for 5 minutes: To awaken your body, do a quick workout, short walk, or some yoga moves.

3. Mindfulness for 5 minutes: To calm your mind, practice a short meditation or a deep breathing exercise.

4. Plan Your Day for 3 minutes: Plan your day, set your intentions, or write down your top priorities.

The Morning 15 Routine is incredibly efficient, yet it’s still super effective as 15 minutes is enough time to focus your mind and set yourself up for a productive day.

Moreover, while it may take some effort to get into the habit of doing it, once you’ve built that habit, the Morning 15 Routine is easy to stick to. Plus, you can easily customize it to fit your lifestyle and preferences.

3. Ingredient Prepping

Now let me be clear: this is NOT meal prepping. I know you don’t have time to dedicate a whole afternoon to preparing meals for the week.

So here’s a more accessible alternative that is still super efficient and effective – ingredient prepping.

Rather than prepping meals, ingredient prepping is about taking a short time to prepare stock ingredients you use throughout the week.

Here are some examples:

• Cook a large batch of rice or quinoa that you can use as a base for multiple meals.
• Hard-boil a bunch of eggs for a quick and easy protein source.
• Wash and chop vegetables so you can quickly grab them when making salads or stir-fries.
• Sear a few chicken breasts to have a versatile protein option for various dishes.

By spending an hour or two prepping ingredients, you can significantly reduce your meal preparation times throughout the week.

Plus, since you won’t have to cook your meals from scratch, you’ll be less likely to give in to temptation and order unhealthy take-out instead.

2. Walking Phone Calls

Do you usually make a lot of phone calls? If so, this health hack will be a game-changer for you!

Walking phone calls are an excellent way to incorporate more movement into your day without setting aside any additional time. They encourage you to be more active and break up long periods of sitting, which is great for your overall health.

This hack is also easy to maintain as long as you plan ahead. For example, if I know I have a long call later that day, I ensure I’m somewhere walkable, like a park or a quiet street.

You can also use a fitness tracker or app to track your steps and see how much extra movement you get by switching to walking phone calls.

1. Pre-Sleep Journaling

Alright, let’s reveal my number one health hack for busy people, which is… pre-sleep journaling.

Pre-sleep journaling is a simple but powerful practice that can greatly improve mental health, reduce stress, and enhance sleep quality. 

All it involves is taking a few minutes each night to jot down your thoughts and prepare for the following day. 

I’ve ranked this hack as number one because it requires minimal time yet has maximum results. Journaling helps you clear your mind, release your worries, and prepare for a restful night.

I’ve noticed that when I don’t do this, I have disrupted or shallow sleep, as there are too many open loops in my mind. Because I didn’t get closure on these things, I subconsciously feel I need to keep thinking about them. 

But when I close the loops before going to sleep by journaling, I can let it go and sleep peacefully. 

I also notice a difference the following day.

When I journal the night before, I have a much more productive day as I feel more focused and mentally clear.

Here are a few types to make this hack a habit and get the most from it:

• Keep It Simple – Write down whatever comes to mind, whether it’s a recap of your day, things you’re grateful for, or a to-do list for tomorrow.
• Focus on Positivity – End your journaling session with a positive note, such as something you’re looking forward to or something good that happened during the day.
• Make it a ritual – Create a relaxing environment and make it part of your wind-down routine by dimming the lights, playing soft music, or sipping a cup of herbal tea.

Final Thoughts

So there you have it: my top 5 health hacks ranked from 5 to 1. For an in-depth walk-through of these strategies, watch the full YouTube video:

I’d love to know which health hack you will incorporate into your daily routine straight away. Leave a comment below to let me know!

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