Working professionals have to meet tight deadlines, targets and deal with pressure at every instant of time. This takes toll not only on their physical health but mental health as well.

Hence, it’s important for every working professional, man or woman, to maintain their cool and manage health well so that you can work more effectively and produce better outcomes.

If you are in good health, then for sure you can enjoy rainbow of privileges- being super fit, falling less sick, and improving your concentration levels and many more. If you are a working professional and having a hard time to manage your health, then you have landed up on the right page!

Here are some handy tips for every working professional and they are less time consuming and easy to implement!
Working Professionals

Never ever skip your breakfast

Your body requires some fuel in the morning to work efficiently. By eating breakfast, you’re giving your body the much needed fuel to work after a good night’s sleep.

Your breakfast menu should be nutritious and should keep you full for at least two hours. A healthy breakfast motivates your psychology to eat more healthy food during the rest of the day. In this way, you don’t have to put in extra efforts to avoid junk food and sugar cravings.

Any of the following food items like fresh fruit, two slices of brown bread with butter or avocado spread, boiled egg or scrambled egg, a bowl of upma or pohe, one parantha with a little ghee or butter, two idlis and a bowl of sambar etc. is fine for breakfast menu. You can add variations to the breakfast menu so that it becomes interesting and does not remain monotonous.

Eat small and frequent meals

As opposed to large and heavy meals, eating small and frequent meals, will increase your metabolic rate and reduce your calorie intake. You should divide your meals into 6 parts.

We know, it’s difficult for you, especially busy professionals, to have six meals in day. You can pack some healthy sandwiches from your home and that you can consume for a short meal.

Carry your own food

It’s important that you spare some time to prepare your own food and carry it in the office. If you don’t have much time to prepare it, you can cook it on the night before and keep it in refrigerator. Its way better than eating junk and fried food.

Opt for NUTS when snacking

Its snack time and avoid picking up things loaded with sugar. Instead have nuts! They are packed with lots of minerals and vitamins. Walnuts and flaxseeds are one of the best vegan sources of omega 3 fatty acids.


I know it’s difficult to get out of the bed early in the morning, especially during chill winters! But, finding time for exercise should be on your priority list. It does not matter whether you exercise early in the morning or in the evening.

Exercising for at least half an hour every day is enough to keep you fit and keep your body muscles in shape. Little things like climbing flight of stairs and ditching elevator, parking your car at the farthest point so that you walk few extra steps also helps in shedding few calories.

Water and loads of it

Keeping your body hydrated is of utmost importance to stay healthy. If you sit in air conditioned room, then it is even more important that you drink enough water to keep your body internally moisturized. Air conditioners suck moisture from your skin and leave it looking dull.

Hence, apply good quality moisturizer to your face and exposed body parts to lock moisture in your skin. If drinking plain water bores you, you can try herbal infused water. Basil leaves, mint leaves, lemon slices, etc. make for a refreshing herbs infused water. You can also try rose water to reduce throat inflammation.

Restrict intake of alcohol

Alcohol dehydrates your body and increases your appetite that makes you consume more calories. It’s better to limit intake of alcohol or to avoid it completely.

If you wish to have alcohol, then have it with lots of healthy food and drink more water. In this way, your stomach will get full easily and you will avoid excess drinking. Next day, make sure you drink enough fluids like fresh fruit and vegetable juices to make up for loss of water.

Quit smoking

Smoking kills! It causes lung cancer, oral cancer and several other diseases. Consult with a rehabilitation center if you are not able to kick the habit. Its better late than never.

Stress is your enemy:

Stress is your enemy and should be kept at a distance. We know that you got to face lot of pressure and deadline. But, makes sure that you don’t let stress and tension take toll on your health. Stress is responsible for various cardiac disorders.

Every cell in the body reacts to emotions and negative emotions produce negative impact on the body. Hence, keep stress at bay and make friends with peace and harmony. The above mentioned tips will definitely help every professional to keep fit and healthy.

The golden rule- eating right, moderate exercise, quitting alcohol and smoking and laughing more frequently will ensure that you live a healthy lifestyle.

Every individual deserves best of health and it can’t be achieved without you putting in some effort. Some hard work and control on temptations will go a long way in preventing lifestyle disorders.


Every working professional has to tackle several work responsibilities and meet tight deadlines. They often keep their health in backseat and that becomes detrimental to their overall health in long run.

Even though you have to meet targets, make sure that you take out some time from your busy schedule for your health and well-being. If you are fit, then only you can handle several tasks more efficiently and produce better outcome.

Author’s Bio:

Ravi Verma is a Freelance Medical Writer. He has 3 years of experience in writing articles on Health. Ravi likes to share information related to health.