How to Make Time for Your Health When You Work a Full-Time Job

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Working a full-time job isn’t always as easy as it sounds. Between waking up early, getting ready, commuting, sitting through meetings, and commuting back home, it’s normal to feel both physically and mentally exhausted by the end of the day. So, how can you make time for your health when working a full-time job?

Commit to meal prepping

Meal prepping can not only help you avoid spending money on food while you’re at work, but it also helps you control your portion sizes, save time, and meet your nutritional goals. Meal prepping might sound like a big commitment, but with various ways to meal prep, you can choose the method that works best for you. The most popular ways to meal prep include:

  • Make-ahead meals: Full meals cooked in advance which can be stored and reheated when needed.
  • Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions.
  • Ready-to-cook ingredients: Prepping ingredients for specific meals beforehand to cut down on cooking time.

Ultimately, the method that works best for you will depend on your health goals and daily routine. If you’re not sure how to get started, try searching for healthy meal prep recipes on Pinterest to find inspiration.

Switch up your commute


As a cheaper and healthier alternative to driving, commuting by bike can transform your body and well-being. In fact, a 2017 longitudinal study found that people who commuted by bike—including people who bike only part of the way to work—had lower risk for various cancers and cardiovascular disease.

The health benefits of biking are likely linked to the fact that bike commuting is a great way to meet physical activity guidelines. In the United States, exercise guidelines recommend at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous activity for adults. Only about 50% of adults in the U.S. meet aerobic exercise guidelines, but a 30-minute bike ride five days a week at a casual pace is enough to meet those recommendations.

To switch up your commute, consider investing in a bike or searching for a bike sharing station in your area with a location-specific Google search like “bike sharing stations in Bayonne, NJ.“

Leave work at work

Going above and beyond by bringing your work home can be tempting, but it’s not always worth it. It’s important to keep in mind that your life outside of work is important, and maintaining a healthy work-life balance is integral to your mental and physical well-being. If you’re struggling to finish everything at work, consider focusing on your time management and productivity skills to avoid stress and burnout at home.

Remember that you’re not being paid to work more after you clock out, and using that time for yourself and your family can help you destress. To switch gears and detach from work when you get home, try establishing a simple ”after-work” routine by scheduling a workout, taking a shower, eating dinner, and relaxing.

Get regular check-ups

Getting regular check-ups with your general physician is an important step to take if you want to maintain a healthy lifestyle. Scheduling an annual check-up allows your GP to review your medical history, evaluate your lifestyle habits, and identify potential concerns that may be present. In addition, annual check-ups give you the opportunity to ask any questions you might have regarding your health.

Preventive care is often covered 100% by most health insurance plans and offers many benefits—both in cost and health. If you need help navigating different health insurance plans or missed the open enrollment period, the health insurance experts at Health Quote Gurus can connect you with affordable health insurance quotes to help you find the health insurance plan that’s right for you.

All in all, making small changes can make a significant difference in helping you take control of your health and maintain a healthy lifestyle.