How To Stay Healthy When Working Over 40 Hours A Week

How To Stay Healthy When Working Over 40 Hours A Week

If you work 40 hours a week or more, chances are you’re too busy to join a gym and too tired to come home and cook every day. But being restricted on time and likely both overworked and underpaid is probably the best reason to make sure that you do everything you can to remain healthy.

Stay Healthy Despite Your Busy Schedule

This quick and dirty guide will help set you on the path to staying healthy despite those frustratingly long work hours. Read on to learn more…


If you’re like most Metairie residents, you likely often find yourself at the window of fast food restaurants purely because they’re quick and convenient. This habit is the best way to remain unhealthy and tired, and it is also one of the main causes of depression. Instead of eating when you only have time, try the following methods of healthier eating habits:


Even if you don’t have time to chop up fresh veggies, prepping meals for the work week with frozen vegetables and cooking up some burgers is way healthier than the Big Mac and fries you’re used to eating on the go.

If you’re not a fan of pre-cooking and freezing food for the week, simply buy a variety of pre-cooked meals at the grocery store. Frozen dinners such as Healthy Choice and SmartOnes are low in sodium, filling, and actually quite tasty.


Whether it be in the morning before work, or in the middle of the day, we all get to a point where we need an energy boost. The problem is, most of us tend to gravitate towards energy drinks such as Red Bull, or a sugary snack. But, quick fixes like this are nothing but empty calories and a short-term boost. If you want to stay healthy as well as consistently energized, try cutting out soda, alcohol, and extra cream and sugar in your coffee. Instead, replace it with smoothies, protein shakes, and most importantly, water.

Also, don’t skip breakfast! Even a simple granola bar will get you through until lunch. Making it a habit to eat breakfast everyday also prevents feeling lethargic and unmotivated. It’s okay if you don’t always have time to make eggs and toast; grab a NutriGrain bar and be on your way!


When you’re working 40 hours a week or more, finding time to go to a gym is not always plausible. But, that shouldn’t be an excuse to avoid physical activity. Any type of physical activity can prevent muscle strains, bad backs, and generally improve overall health markers such as blood pressure, arterial health, insulin sensitivity and more.

If you can’t find time to go to the gym, here are a few alternative suggestions that will keep your body moving, especially if your job requires sitting for long periods of time:

  • Take a quick lap around the office or outside during short breaks
  • Make it a point to walk around your neighborhood for at least 20 minutes on days off
  • Do a short at-home YouTube workout once a week
  • Take a yoga class, or follow a yoga YouTube video at home
  • Do a few sets of squats throughout the day (for example, waiting for dinner or while watching TV)
  • Invest in home gym exercise equipment for your home in Metairie such as Life Fitness Row GX Trainer or the Horizon Adventure 5 Treadmill

And if you’re ready to take things up a notch, consider looking into setting up a home gym so you can workout from the comfort and convenience of your own garage or basement.


Not everyone needs the often cited 8 hours of sleep. Some of us actually need more and some less, biologically speaking. There are sleep monitors and apps that can help you fine-tune your sleeping habits, but you can also just listen to how your body reacts and feels after resting to find your optimal number.

Getting the right amount of sleep has been proven to improve a myriad of health markers and stave off diseases such as:

  • High blood pressure
  • Depression and anxiety
  • Cognitive decline
  • Obesity
  • Diabetes
  • Heart disease
  • Cancer
  • And more…

But it’s not just about the amount of sleep you get. Believe it or not, one of the most important things about sleeping is how you wake up.

Our bodies are not actually wired to wake up to the sound of a startling and abrupt alarm. Having said that, there are apps that can help to maximize your morning energy. Depending on when you set the alarm, these apps (available on iOS and Android) monitor your sleeping habits throughout the night and gently wake you up over a 30-minute time frame. The soft, calming alarm will begin to go off when you are in your lightest stage of sleep, therefore allowing your body to wake up gradually and peacefully.

Waking up to the typical loud and shocking alarm sound, our brains are too startled and our bodies are too shocked to process the fact that we’re suddenly awake. The amount of energy it takes our mind and body to process being jolted out of a sound sleep is the exact reason why you feel groggy, cranky, and tired in the morning.

These apps can help to eliminate this waste of energy by allowing you to calmly wake up without disturbing your REM stage of sleep. People who wake up accordingly are happier, healthier, and generally, have more energy throughout the day.


Remember when mom told you to eat your veggies? Well, she was right. But the average Louisiana diet isn’t always the most effective at getting your body what it needs to perform at its best.

Never underestimate the power of vitamins and supplements! As long as you know which vitamins and supplements your health and energy.

This article is way too short to get into the details on what is or is not the best for you, and honestly, that is a discussion best had with a nutritionist or other healthcare provider, but a good place to start is with a high-quality multi-vitamin and mineral supplement that covers all the bases.

If you’re unsure of what vitamins will benefit you most, take a look at the following list to get an idea of where to start your research:

  • Calcium: for those who have weak bones, premenopausal, or women over 50 years old
  • Iron: for vegetarians, vegans, and those who have a low red blood cell count
  • Potassium: for those who have heart issues or are at a high risk of stroke
  • Vitamin C: for those who are prone to colds and allergies
  • Vitamin D: for those who don’t get much sun, over 50 years old, or at risk of certain cancers
  • Vitamin E: for those who have a weak immune system


We all put more hours on the clock than we’d like. And with so little time left in the day, our health often is the first thing to be neglected. But if you don’t take care of good ‘ol #1, you won’t be much use to anyone else. By following the simple tips in this guide you can be well on your way to a better, healthier Louisiana life.

For the best Metairie home gym equipment, you can check out Fitness Expo.