Introduction

Do you often feel that life moves too fast, work pressure is too high, and want to live healthier but don't know where to start? As someone who has experienced the 996 work culture, I deeply relate to this. After experiencing a long period of work burnout, I began to think about how to establish a healthier lifestyle amid my busy work life. This process wasn't easy, but after continuous exploration and adjustment, I finally found a healthy lifestyle that suits me.

The Way of Diet

When it comes to healthy living, eating is the most fundamental aspect. I remember when I first started working, I would carelessly grab a bun for breakfast, order takeout for lunch, and work overtime until late before heading home. These long-term irregular eating habits led to various health issues including stomach problems and constipation. Later, I gradually realized that this eating pattern was depleting my body.

After in-depth research and practice, I discovered that a healthy diet should be based on scientific nutrition principles. The three daily meals should follow the "30% full, 70% nutritious" rule - this isn't just a slogan, but a principle that needs to be seriously practiced in daily life. Daily diet should include adequate protein, dietary fiber, vitamins, and minerals, all essential nutrients for maintaining normal body function.

The importance of breakfast cannot be overstated as it provides necessary energy for the day's work and life. My current breakfast plan is: two boiled eggs or soy milk with stir-fried vegetables, accompanied by a small bowl of oatmeal or whole wheat bread. If time permits, I'll add an apple or banana for extra vitamins and dietary fiber. This combination is not only nutritionally balanced but also easy to digest and won't burden the stomach.

Lunch is the most important meal of the day and requires special attention to nutritional balance. I now prepare my lunch box a day ahead, usually including the following ingredients:

A portion of lean meat (about 100g), which could be steamed chicken breast, pan-fried steak, or stewed beef, mainly providing quality protein; two portions of differently colored vegetables, such as broccoli and carrots, or spinach and pumpkin, ensuring intake of various vitamins and minerals; a portion of whole grain staples, usually brown rice or quinoa, providing sustained energy while supplementing B vitamins.

The principle for dinner is "small portions with variety." I complete dinner before 7 PM, giving my stomach sufficient time for digestion. For dinner, I usually prepare a bowl of vegetable soup filled with seasonal vegetables, accompanied by some soy products like tofu or dried tofu. This combination meets nutritional needs without adding digestive burden.

Beyond the three meals, snack selection is also important. I prepare healthy snacks like sugar-free nuts, dried fruits, or yogurt to eat when hunger strikes, avoiding binge eating. Regarding beverages, I primarily drink water, at least 2000ml daily, with moderate consumption of green or black tea for both refreshment and antioxidants.

Notably, healthy eating doesn't mean completely giving up good food. My principle is to strictly follow the healthy eating plan Monday through Friday, with some relaxation on weekends, but still maintaining moderation. For instance, when dining out, you can order dishes you don't usually eat, but be mindful of portions to avoid excess.

About Exercise

After discussing eating, let's talk about movement. Many people think they're too busy working to exercise, but this is completely a false proposition. The World Health Organization recommends at least 150 minutes of moderate-intensity aerobic exercise weekly, averaging just over 20 minutes daily. The key is how to integrate exercise into daily life.

My exercise plan was gradually adjusted based on my schedule and physical condition. On workdays, I wake up half an hour earlier to do 15 minutes of High-Intensity Interval Training (HIIT) at home. This training method is highly efficient, achieving good exercise effects in a short time. My training moves include: jumping jacks, push-ups, squats, planks, etc., each movement for 30 seconds with 15-second intervals, performed in cycles.

After training, I take a 10-minute brisk walk to the subway station, which serves as both aerobic exercise and an opportunity to relax mind and body. In the office, I get up to move every hour, whether it's simple stretching exercises or taking the stairs to get water. These seemingly insignificant movements all contribute to health.

Weekend exercise time is relatively more flexible, and I'll meet friends for park runs or badminton. Exercising with companions not only increases fun but also provides mutual encouragement. I usually run 5 kilometers on Saturday mornings, maintaining a pace of about 6 minutes per kilometer, which is neither too strenuous nor too easy, achieving good exercise effects. Sundays are reserved for lower-intensity exercises like yoga or swimming, giving the body a chance to recover.

Besides fixed exercise plans, I also make adjustments based on weather and mood. For instance, doing strength training at home on rainy days, or boxing to release stress when feeling down. The important thing is maintaining exercise consistency rather than pursuing temporary high intensity.

Regarding exercise equipment, I recommend investing in good running shoes and several quick-dry sportswear items. Proper equipment makes exercise more comfortable and helps prevent sports injuries. Additionally, you can purchase simple home fitness equipment like yoga mats, dumbbells, resistance bands, etc., enabling effective training at home.

Schedule Adjustment

Sleep schedule is one of the most easily overlooked yet most important health factors for modern people. Research shows adults need 7-8 hours of sleep daily. I used to stay up late watching dramas, resulting in grogginess at work the next day, not only lowering work efficiency but also affecting physical and mental health long-term.

After multiple attempts and adjustments, I've now formed relatively regular sleep habits. I make sure to be in bed before 10:30 PM, a time determined through repeated experiments: neither too early to fall asleep nor too late to wake up naturally the next morning.

To ensure sleep quality, I've established a bedtime ritual: no caffeinated drinks after 9 PM, begin preparing for bed at 9:30 PM, including removing makeup and washing up. At 10 PM, all electronic devices are turned off, replaced by reading paper books or listening to light music. I've found this ritual helps the brain gradually relax and makes it easier to fall asleep.

Creating the right bedroom environment is also important. I maintain room temperature between 20-22 degrees Celsius, use blackout curtains to create a dark environment, and choose mattresses and pillows of moderate firmness. All these details affect sleep quality.

The first hour after waking up in the morning is also crucial. I open the curtains to let sunlight in, do some simple stretching exercises, then drink a glass of warm water to wake up the body. This morning ritual helps maintain good condition throughout the day.

Weekend schedules can be slightly more relaxed, but I suggest not differing too much from workdays, sleeping in or staying up late by at most an hour, to avoid Monday being particularly painful. If feeling especially tired, you can take a 20-30 minute afternoon nap on weekends, but be careful not to sleep too long as it will affect nighttime sleep.

Stress Management

In this fast-paced society, stress management is particularly important. I've found meditation to be an excellent way to reduce stress. Every morning after waking up, I spend 5-10 minutes doing deep breathing exercises and simple meditation. This habit has helped me build stronger psychological resilience and maintain a more peaceful mindset when facing various challenges in work and life.

Besides meditation, I've developed a habit of journaling. I spend 15 minutes before bed recording the day's experiences and feelings. This is not only a release of emotions but also a good method for self-reflection and growth. Through journaling, I can better understand myself and my emotional changes, thereby better adjusting my mindset.

Work stress often comes from task accumulation and time pressure. For this, I've adopted the time block management method: dividing the day into several blocks, each block focused on one task. For example, 9:00-10:30 AM is for handling emails and meetings, 10:30-12:00 focuses on important projects. This arrangement allows me to complete work more effectively and reduce anxiety.

When facing particularly high stress, I seek professional help. This could be talking to a counselor or attending stress management workshops. These investments are worthwhile, as mental health is as important as physical health.

A social support system is also an important part of stress management. I regularly meet with friends to talk about life and share our troubles and gains. Sometimes, simply expressing and being heard can relieve much stress.

Health Monitoring

Regular health monitoring is important for better understanding your physical condition. I weigh myself every morning and record it in a phone app. This isn't about pursuing a specific number, but about timely detection of body change trends. If there are significant weight fluctuations over several consecutive days, it's necessary to check whether there are problems with diet or exercise.

Besides weight, I also record other health indicators. For example, daily exercise amount, sleep time and quality, heart rate changes, etc. Many smart bands can monitor these data now, and while they might not be extremely accurate, they're sufficient for understanding the general condition of your body.

Water intake also needs monitoring. I keep a 1000ml water bottle on my desk and drink at least two bottles daily. To remind myself to drink water, I set hourly reminders, which help maintain hydration and remind me to move around.

Regular physical examinations are also essential. I get a comprehensive check-up annually, including routine blood tests, liver function tests, ECG, and other basic items. If abnormalities are found, I seek medical attention promptly. Prevention is always better than treatment.

Summary and Reflections

A healthy lifestyle isn't achieved overnight but is a habit that needs gradual cultivation. Everyone's situation is different; the key is finding what works for you. My experience is to start with small changes and gradually establish new habits.

For example, choosing stairs over elevators, fruits over snacks, drinking more water and eating fewer snacks in the office - these seemingly small changes, when maintained long-term, will bring significant results. The important thing is maintaining patience and consistency, not expecting immediate effects.

During this process, setbacks and regression are normal. The key is not giving up the entire plan because of one failure. You can give yourself some adjustment space while always remembering the importance of healthy living.

Finally, health isn't just physical health, but also includes mental and social health. Learn to find balance between work and life, pursuing career development while taking care of your physical and mental well-being.

So here's the question: Is your current lifestyle healthy? Welcome to share your stories and feelings in the comments. Let's create our own healthy lifestyle together.