In today’s fast-paced world, maintaining good health can seem like a daunting task, especially with the myriad of guidelines such as 150 minutes of moderate-intensity exercise per week, 10,000 steps per day (with guidelines varying by source and the understanding that research shows significant benefits starting as low as 7-8k), 7-9 hours of sleep, 8-15.5 cups of water per day depending on the source and activity level, and you’re eating a balanced diet with limited processed foods. This is where ‘stealth health’ comes in—a strategy to sneak health into your busy schedule without it feeling like an extra chore.
It can feel like a lot to think about and also feels like it may take a lot of time, especially for those with busy careers, families, and other obligations to balance. I incorporate some basic “hacks” into my daily routine to help me hit my goals. Here they are:
- Park far away – If you drive to grocery stores, you will probably see people jockeying for the parking spot closest to the entrance. People will sit in a line of traffic to save a few moments of walking. Parking farther away gives you an opportunity to sneak in extra steps toward your daily goal. As an added bonus, avoiding car park anxiety (it’s a real thing) benefits your mental wellness
- Take stairs – Whenever you go somewhere and have the option to take stairs instead of an escalator or elevator, take the stairs. That may not be practical if you’re visiting the Empire State Building, but when you’re at the airport or shopping mall, take the stairs. When you get to the top, give yourself a mental pat on the back knowing that you chose the option most beneficial for your health by adding steps, moderate intensity of exercise, and possibly some resistance if you are carrying a suitcase or shopping bag.
- Drink a protein smoothie – Fruit is mostly comprised of water. A great way to kickstart the morning is to make a protein smoothie. Not only will this count toward your daily fruit/veggie intake, but it will also provide a nourishing meal and contribute toward your daily protein intake and will provide sustained energy, which is crucial for busy professionals. I track my liquid consumption via a water-tracking app. While that may be overkill for many (but really it’s pretty easy!), one thing I like about it is that it estimates liquid consumption from drinkable items other than water, like my smoothie!
- Walking meetings – Not every call or meeting needs to be done in the office or in front of a computer. Proactively identify opportunities to conduct walking meetings, where appropriate. Not only will this help you squeeze in some steps, but it will help reduce stress, help you focus, and can help spur more creative thinking. This is best done for one-on-one meetings, or with a maximum of 3 people total. Harvard Business Review has some good tips for “How to Do Walking Meetings Right.”
- Take stand and stretch breaks – Sitting for extended periods is not good for your health. In fact, it’s been said that “sitting is the new smoking,” highlighting the negative effects of sitting for too long. According to Dr. Rachel Lampert of Yale University, “In addition to decreasing the blood flow to the legs, sitting impacts things like sugar regulation and blood pressure—by altering the normal function of blood vessels, it feeds into diabetes and heart attacks. We know that the more you sit, the more likely you are to have a heart attack or die from a cardiac cause. It’s an independent contributor, along with how much physical activity you are getting.” Other considerations in heart health are body mass index and waist circumference—in both cases the numbers will go up the longer you sit.” Smartwatches such as the Apple Watch have reminders to stand…heed their advice and help your heart.
- Use a standing desk – In addition to taking standing breaks, a standing desk can also benefit your health by reducing blood sugar, burning more calories and reducing fatigue and back pain.
- Bike to work—While this may not be practical for everyone or every day, it could be a viable option for those with shorter commutes. According to the US Census, 25% of workers have commute times of 14 minutes or less. My 3-mile commute to my previous job took approximately 15 minutes on surface streets. When I rode my bike to work, I found that my commute was at most 5 minutes longer and I felt energized for the day when I arrived. Interested in learning more about bike commuting? Here are some tips to help get started.
- Take mindfulness breaks – Work can be stressful and, as we reported previously, stress is bad for heart health. Research from the University of Nottingham’s Schools of Psychology and Medicine found that mindfulness at work can protect against stress and burnout. A mindfulness break can be as simple as a five or ten-minute walk outside (preferably not while looking at your phone) or a meditation/breathwork session.
- Hydrate – This is easy to do…so easy that people tend to forget. But hydration is important because, according to the American Heart Association, “water helps the heart more easily pump blood through the body. It also helps muscles work efficiently. If you’re well hydrated, your heart doesn’t have to work as hard.” I use and recommend a large water bottle with indicators on the side reminding you when to drink. There are plenty of options, here’s the one I use.
- Active leisure activities – When not working, it’s easy to resort to passive activities like watching TV. Don’t get me wrong—I love a good binge—but I practice and recommend prioritizing health over watching TV. To the extent that you want to incorporate TV into your routine, the heart-healthy option is to do so after you’ve hit your daily activity goals. Try opting for active leisure activities such as taking a walk or playing catch with your kids.
Incorporating “stealth health” strategies into your daily routine is a practical and effective way to enhance your wellness without feeling overwhelmed by drastic lifestyle changes. Each small step, whether it’s choosing the stairs over the elevator, hydrating properly, or opting for active leisure activities, contributes significantly to your overall heart health and well-being.
For me, incorporating these into my routine energizes me as I go about my day and makes me feel good knowing that I’m prioritizing my health. Do you have other “stealth health” suggestions? If so, please leave a comment below so others can learn from your experience.
Remember, the goal is to make health a seamless part of your life, not a burden. By integrating these simple yet impactful habits, you’re not just sneaking health into your day; you’re paving the way for a longer, happier, and healthier life. Let’s embrace these stealthy health hacks and make wellness an effortless part of our busy lives.
Stay healthy!