When life gets hectic, it’s easy to let personal health take a backseat. Yet, the arrival of a new job, with all its demands and long hours, can also serve as a powerful motivator for change. If you’re feeling overwhelmed by your busy schedule and yearning to improve your health, now might be the perfect time to take action.
I don’t want to be like this anymore. I started a new job in September and have been busy working long hours. I want to put this right before it gets any worse. I want to feel fit and healthy. I have always been conscious about my weight. But I suppose when my 5-year-old daughter comments on it, especially my ‘potatoes’ for a chest, it makes me want to take action. — Emily, 43
Emily’s situation is one many can relate to. Balancing a demanding job with personal well-being often feels like a constant juggle. The pressure of long working hours can leave little room for self-care, and the resulting neglect can take a toll on your health and self-image. Emily’s poignant moment—her daughter’s innocent comment about her weight—served as a wake-up call, highlighting how personal concerns can intertwine with family dynamics.
The frustration of feeling stuck in a cycle of busy days and poor health can lead to a sense of helplessness. Emily’s experience shows that despite our best intentions, without actionable steps, we risk falling into the trap of inaction, where health issues only worsen over time.
One common mistake when trying to make changes during busy periods is attempting to overhaul everything at once. It’s tempting to dive into a rigorous new diet or exercise regime, but this approach can quickly become overwhelming, especially when combined with a demanding schedule.
Another mistake is underestimating the importance of incremental changes. Quick fixes or drastic measures rarely offer lasting results. Instead, sustainable progress often requires small, consistent steps that fit seamlessly into your busy lifestyle.
Work-Life Balance and Health: Research indicates that work-related stress and long hours can negatively impact physical health and well-being . Chronic stress has been linked to weight gain, cardiovascular issues, and other health concerns .
Impact of Stress on Weight: Chronic stress can lead to increased levels of cortisol, a hormone associated with fat accumulation, particularly in the abdominal area . Managing stress effectively is crucial for maintaining a healthy weight and overall well-being .
Family Dynamics and Motivation: Emotional and social factors play a significant role in health behaviour change. Research shows that family support and social feedback can be powerful motivators for adopting healthier habits .
Small Changes for Sustainable Success: Studies suggest that making gradual, manageable changes is more effective for long-term success than attempting drastic overhauls . Incremental improvements can help build momentum and lead to lasting results .
To address Emily’s concerns and make lasting changes amidst a busy lifestyle, consider these practical steps:
- Prioritise Self-Care: Even with a demanding job, it’s essential to carve out time for self-care. This doesn’t mean drastic changes but rather incorporating small, manageable practices into your daily routine. Start by setting aside a few minutes each day for activities that promote relaxation and well-being.
- Set Achievable Goals: Establish clear, realistic goals that fit into your current schedule. Whether it’s a brief daily walk or preparing healthier meals, focus on small, achievable steps that align with your lifestyle.
- Involve Your Family: Use your family as a source of motivation. Share your goals with them and seek their support. Engaging in family-friendly activities that promote health can make the journey enjoyable and rewarding.
- Focus on Incremental Improvements: Instead of aiming for a complete overhaul, make gradual changes that you can sustain. Incorporate healthier food choices, increase physical activity bit by bit, and manage stress through mindfulness or relaxation techniques.
- Seek Professional Support: Working with a coach can provide personalised guidance and accountability. A tailored approach can help you navigate your busy schedule while making meaningful progress towards your health goals.
If Emily’s story resonates with you, and you’re ready to make lasting changes to improve your health and well-being, consider reaching out for a free two-week coaching programme. Together, we can create a plan that fits your unique needs and helps you achieve your goals.
References:
- Kivimäki, M., et al. (2015). “Work stress and risk of coronary heart disease: a meta-analysis.” Scandinavian Journal of Work, Environment & Health, 41(3), 245-254.
- Epel, E. S., et al. (2001). “Stress and body shape: Stress-induced cortisol secretion is consistently related to abdominal fat.” Psychosomatic Medicine, 63(2), 150-155.
- Wadden, T. A., et al. (2009). “Lifestyle modification for obesity: new insights and improved outcomes.” Journal of Clinical Endocrinology & Metabolism, 94(12), 4917-4926.
- Sallis, J. F., et al. (2015). “Physical activity and health: A review of the literature.” In Physical Activity and Health: An Interactive Approach. Cambridge University Press.
This article aims to guide individuals like Emily in making practical, manageable changes amidst a busy life. If you’re ready to take control and improve your health, contact me for a free two-week coaching programme. Let’s create a plan tailored to your needs and help you achieve your health and wellness goals.