1Life Blog

How To Incorporate Healthy Living Into Your Day To Day Life

Posted by Paul Rayner on 17-May-2018 15:28:41
Paul Rayner

How to incorporate healthy living into your day to day life

We admit it. Healthy living can be tough. If you’re running late or in a rush it can be more convenient to grab a pre-packaged muffin than whip up spinach and eggs.

We have some good news. It is possible to be busy and healthy. Here are a few changes that you can implement into your day to day life.


  1. Microwave miracles. Microwaves are a quick and easy way to cook meals. Give some simple recipes like a quiche in a mug, porridge or even salmon!
  2. Iron is important. Foods which are rich in iron will help fight fatigue and keep energy levels high. Lentils, oats and lean meats are full of iron so enjoy plenty of these foods throughout the day. And as a bonus benefit iron boosts muscle strength, making it easier to get through the workday and a workout.
  3. Prep and rep. Soups, stews and any foods that can be pre-cooked and stored in the fridge to be heated later are a great way to save time, save your waistline and save money too! Make a large batch at the beginning of the week, freeze leftovers in single-serving tupperware, and thaw as needed.
  4. You have a delivery! Save time by doing your grocery shopping online and get it delivered at a time to suit you. Make a shopping list of healthy and nutritious foods and stick to that. By shopping online, you also avoid the temptation of sweet treats at the end of the aisles.
  5. Add veggies to everything. Spinach in a smoothie is a common addition. But what about beetroot in your cake or courgette instead of pasta. Whether you’re baking a dessert, looking to add something extra to your smoothie or adding something extra to your bolognese veggies are a great addition!
  6. Keep a secret stash of snacks. Some days never go quite as we wanted and you end up missing lunch. Having an emergency snack supply, which is healthier and nutritious ensures won’t be tempted by a vending machine. Nuts, seeds, dried fruit are all great options here.


  1. Try interval training. Busy lives often mean fitness and exercise can get pushed to the bottom of the priority list. However, you only really need 20 minutes to achieve a great workout. Short bursts of high intensity exercises can be more effective than other types of training.
  2. Walk. Most people spend a large chunk of their day sat in front of a computer. Add to this sitting in front of the TV each night. Break your day up by finding an excuse to go for a walk. Take the stairs, print your document on the furthest away printer, walk to your local shop for milk.
  3. Variety is important. If you’re bored of your current workout you’re less likely to turn up. Keep things interesting by trying different group exercise classes and workouts in general. If you can, work with a personal trainer who can help design new and challenging workout.
  4. Be accountable. Booking on group exercise classes will make you more likely to attend as you’ll feel accountable and less likely to cancel.


  1. Reduce stress. Stress can have a negative impact on health and addressing it is something many people neglect. Regular exercise, eating healthily and sleep are great ways to effectively manage stress.  
  2. Stay hydrated. Water is essential for your body to function. The recommended amount is 8 glasses each day. Water keeps you energised and focussed. 
  3. Switch it off. Technology is wonderful but it can also be damaging for your health and wellbeing if it’s not controlled properly. Some people find themselves spending hours scrolling social media, which stops them sleeping and relaxing. Do yourself a favour put your phone away when you’re at home or turn off notifications to help you stay focused.
  4. Set realistic goals. Whether you’re setting personal or professional goals they are a great way to grow and enhance your life. Ensure your goals are realistic and set achievable milestones. If you want to run a marathon, why not start with a park run first and build your way up.
  5. Have a holiday! Taking time out and having a holiday to give yourself some well-deserved time off will help you be healthier and happier. No matter how busy you seem, taking some down time away from the daily grind will do wonders for your mental wellbeing.


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