Are you a professional looking for affordable workout routines? Do you want to learn how to stay fit as a busy professional? Do you find it difficult to workout as a result of your busy schedule? If yes, I have good news for you. In this article, I will share with you affordable workout routines you can try out even if you are a busy professional in Nigeria.
But before then, Whether you like to admit it or not, in the actual sense no one is really too busy or occupied, it’s all about setting your priorities right so unless and until you make it a top priority or at least treat it as something significant. It isn’t going to happen. I think you read that clearly! That said, if this sounds like what you are interested in, continue reading to learn more!
Set Your Alarm Right
If you choose to wake up early that’s all fine and good so far your schedule allows you to join the 5 a.m bandwagon. It could very well be the best decision you have made for your life. However, if you work late and retire back to bed past 9 or 10 p.m., you need to prioritize your sleep as it is what comes first.
If you aren’t getting at least 8–9 hours of solid high quality sleep every day then you will have a hard time getting fit. Your body needs to relax to function properly so in the absence of enough sleep, your body will literally be fighting against your fitness goals which can be a challenge.
So here’s what I recommend you do:
- Pick a bedtime and wake up time and stick to it (doesn’t matter if it’s 9:00 p.m to 5:00 am or 12:00 a.m to 8:00 am, do what works for your body and follow suit every day if you want good result)
- Have a 30 minute pre-bedtime routine to help you wind down (you could either listen to some good music meditate, read a book, or just lay on bed)
- Don’t forget to turn the lights off to fall asleep faster
- Make it a routine to eat 3 hours before bedtime
- Turn off all electronics 60 minutes before you go to bed
- Set your alarm for 5:00 a.m (to do some workouts if your schedule permits you to)
If you are committed to doing all these things, I assure you that you will be shocked how your fitness journey will quickly accelerate and make you feel amazing during the process.
Hit the Gym Regularly
I know this is what you hear people say all the time when you talk about staying fit. Well, they aren’t far from the truth. If you must stay fit, the gym should be your next favorite place after your home. While most entrepreneurs, and professionals claim they benefit from early morning workouts, studies have shown that the best time of day to exercise is between 3 to 4 p.m.
But don’t get me wrong, If your schedule permits you, you could engage in some early morning workout. However, I would recommend skipping the gym in the morning and opting for an afternoon training session instead. In all, it depends on what your target is and what you prefer for your body. So, it is in your power to choose which is the best for you. Cheers!
Eat Balanced Diet
There’s no way you can stay fit without eating the right food. Food is the fuel that the body needs to do its work. Eating a balanced diet that consists of high protein, healthy fats, and complex carbohydrates is essential for anyone, but it can be especially important for busy professionals who want to stay in good shape.
A balanced diet ensures that you’re getting the nutrients you need to stay energized and focused, while also supporting your physical health. It’s also important to avoid processed and sugary foods that can cause energy crashes and cravings. Here’s a table to help you with balanced meal ideas to eat throughout the week:
| Days if the Week | Breakfast | Lunch | Dinner |
| Sunday | Boiled yam, vegetable, fish stew, beverage and water | Jollof rice, plantain, meat/chicken in fried pepper and water | Sweet potatoes, egg with vegetables and water |
| Monday | Bread, peanut butter, tea and water | Jollof spaghetti with vegetable and chicken/meat | Yam pottage with vegetables and fish |
| Tuesday | Pancake, beverage and water | Eba/Fufu/Amala/Semo, soup (okro/ewedu/ugwu), meat/fish and water | Irish potatoes (grilled), fish stew and water |
| Wednesday | Bread, sardine and water | Posted yam, soup (ogbono, egusi) shaki/meat and water | Spaghetti and corn beef stew |
| Thursday | Breakfast cereal, milk and water | Beans pottage with boiled yam and water | White rice, vegetable sauce, plants in and chicken |
| Friday | Bread, pepper stew, meat/chicken and water | Concoction rice with shredded fish or saki or pomo, water and apple | Yam pottage with vegetable and meat/turkey |
| Saturday | Moi moi, pap, water and watermelon and pineapple | Pounded yam, water and ofe nsala | Macaroni with mixed vegetables, meat/fish, water and any fruit |
Feed Your Mind With Positivity and Motivation
This can not be overemphasized. If you want to be as fit as possible, your morning matters. But what you do with the rest of the day matters more. If you follow everything I’ve already laid out but then sabotage your results by doing just as you like the rest of the day, your fitness journey is ruined and I believe you don’t want that for yourself or do you?
To ensure that you stay on track, I recommend feeding your brain with positivity and motivation. You could decide to watch an uplifting YouTube video (there are tons of them on the platforms) or listen to a health podcast, or read a book to uplift your spirit (I recommend you check out Awaken the Giant Within by Tony Robbins).
Feeding your mind with positive and healthy messages can make it much easier for you to stick with your healthy habits later in the day and even throughout the whole week.
Workout Less but Better
While working out is important, it’s more important to find a workout routine that works for you and your schedule. For busy professionals, it might be better to limit workouts to 3-4 times a week, with heavy resistance training and sprinting.
This is because your body needs time to recover from workouts, and working out too much can actually hinder your progress and increase the risk of injury. Limiting workouts to a few days a week allows you to get the most out of your workouts, and to feel more energized and focused throughout the week.
Remember the 80/20 Rule
It doesn’t matter if you spend 20% of your week at the gym. If you spend 80% of your day sitting on your butt working, you won’t be healthy and that’s the sad truth you most likely won’t get to know, but now you do. You need to live an active and healthy lifestyle, beyond the four walls of a gym house. Set a timer for at least 30 minutes to 1 hour when you’re working.
When it goes off, get up, stretch, and do a little exercise. You could go for a long walk in the middle of the day. Do whatever you need to do to live a more mobile and active lifestyle. That way, you don’t solely rely on visiting the gym to train or exercise your body. You can still do the little you can right inside your office.
The 80/20 rule applies to your diet as well. You shouldn’t give up your favorite foods. Just make sure you’re eating a balanced diet throughout the week. At least, 80% of the calories you consume should be from healthy whole food sources like vegetables, fruits, meats, and nuts. If you can stick to this, you will reach your fitness goals faster.
Prioritize Sleep
As a busy professional I understand that sparing 6 to 8 hours a day just for sleep is nowhere near possible. But that doesn’t mean you can’t achieve it. You just have to be considerate when it comes to balancing your work life and your physical health. However, I recommend you try scheduling your sleep in intervals.
For instance, 15 to 30 minutes of sleep in between meetings, discussions or anytime you have no task on your desk could help you achieve your fitness goals. More so, limiting your staying up at night can be of great importance as you can utilize the night period to get at least 5 to 6 hours of solid high quality sleep to relax your brain and nerves.
P.S – No matter how hard you workout if you miss having a balanced diet and high quality sleep, your fitness journey will be nothing to write home about. So you need to do the needful!
Wrap Up
That brings us to the end of this article. I hope it helps you on your journey to stay fit despite your busy schedules as a professional. If you do have any questions please, do well to drop them in the comment section. Thank you!
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