You wake up late. The meeting cut into your gym session. You just don’t have the time. We live in a society in which we’re constantly on the go, but it’s still important to live a healthy lifestyle. Who doesn’t want to get healthy, be more fit and look younger?

You don’t have to completely overhaul your schedule to make you healthier!

Wake up with water. Even if you don’t have time for a real breakfast, make time to drink a big glass of water (aim for a pint). Why should you opt for water as your morning drink of choice? We lose oxygen during the night. To rejuvenate our cells, we need to supply them with water and oxygen. If you’re not a fan of water – especially in the morning – try squeezing some fresh lemon or lime into your water to give it taste. Stock your car with bottled water, too, so you can grab one for the office.

Go fruity. When you’re on the go, take some fruit with you! If you have a long day scheduled, bring some fruit and munch throughout the day. Fruit is great for supplying nutrition, vitamins and sugars that your body needs. If you’re at a restaurant and it offers fruit as a side, take that option instead of greasy fries. Bonus: If you have the time, pre-slice the fruit and bring along low- or non-fat yogurt to dip it in. 

Avoid the vending machines and fast food. There are exceptions to this rule, but in general, avoid the over-processed, fatty foods that you can get from vending machines and fast food restaurants. It’s okay to go along to a restaurant with your friends, but don’t order the fries and burger – opt for a salad or grilled chicken instead. Junk food and the candy and snacks in vending machines are laden with calories, fat and sugar, so try to go for the healthiest options such as pretzels, nuts or trail mix.      

Exercise on the go. Take your walking shoes with you and go for a walk! If you have extra time during the day, take a walk and burn some calories. Skip the elevator and take the stairs. If you’re sitting at your desk, make sure that you stretch. No matter what you do, every step counts, so get your muscles moving!

Go green – green tea, that is! For many people, coffee and tea are an important part of the workday. Did you know that tea is the most commonly consumed beverage in the world after water? Green tea has a high level of antioxidants that are important to cell health. It can also be used as a weight loss tool (increasing your metabolism) while reducing the negative effects of “bad cholesterol” (LDL) by making “good cholesterol” (HDL). Be sure to skip the cream and sugar, substituting them with skim milk and sugar substitutes.

Try making some of these changes. Choose the ones you can live with. Make the changes a permanent part of your daily routine.