Ways to Maintain Your Health with Schedule Changes
Life is full of changes—whether it’s a new job, a shift in school routines, or seasonal transitions (does anyone else's fall fill up as fast as ours?!.. and have you seen the Christmas stuff out already?!), changes to your schedule can throw off your usual health habits. It’s easy to let things like exercise and meal planning fall by the wayside, but with a few simple strategies, you can stay on track and maintain your health even when your routine shifts. Here are a few practical tips to help you adapt.
1. Prioritize Daily Steps
When your schedule gets busy, finding time for formal workouts can be tough. One of the easiest ways to maintain your physical activity is by prioritizing daily steps. Aim for a goal—whether it’s 7,000 or 10,000 steps a day—and look for opportunities to walk throughout the day. Simple changes like parking farther from your destination, taking the stairs, or going for a quick walk during breaks can make a big difference. Keeping an eye on your step count can help you stay active even when time is tight.
2. Plan Lunches and Dinners for the Week
When your schedule changes, meal planning is one of the best ways to ensure you stay on top of your nutrition. Spend a few minutes each weekend planning out your lunches and dinners for the upcoming week. (We like to make kids lunches the night before to make the mornings smoother!) This will help you avoid last-minute decisions that often lead to unhealthy choices or ordering takeout. Focus on balanced meals with a mix of proteins, vegetables, and healthy fats to keep your energy levels up. If you have time, batch cooking or preparing a few meals in advance can save even more time during busy weeks. (Sometimes will just make a double batch for dinner so they next day we have lunch or dinner all ready to go.. if you don't mind eating the same thing!)
3. Take 10 Minutes Each Morning to Review Your Day
A simple but effective strategy to manage schedule changes is to take 10 minutes each morning to review your day. During this time, check your calendar, identify any high-priority tasks, and plan how you’ll fit in health-focused activities like movement or breaks. By reviewing your day before it starts, you can minimize stress and feel more in control, making it easier to stick to your healthy habits.
4. Mid-Day Movement: The Perfect Time for PT Exercises
In the midst of a busy schedule, a midday movement break can be a game-changer. This is an excellent time to work in some physical therapy exercises, especially if you're managing any specific injuries or pain. Midday movement can help break up long periods of sitting, reduce muscle tension, and increase energy levels. Whether it's a quick stretch, a lunch break walk, or a few targeted exercises, making time for movement in the middle of the day keeps your body active and supports your recovery.
While schedule changes can disrupt your routine, a few simple strategies can help you maintain your health and stay consistent. Prioritizing daily steps, planning meals in advance, reviewing your schedule each morning, and fitting in midday movement will help you stay on track. Whether you're adjusting to a new routine or just trying to stay healthy in the midst of life’s unpredictability, these small changes can have a big impact.
If you’re looking for more personalized advice on staying active and healthy, our therapists at Evolv Physical Therapy & Performance are here to help! Schedule a free discovery call today to learn how you can keep your body moving and maintain your well-being through life’s changes!
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