Get the gain without the pain.

We get it, it can be really difficult to take time out of your busy schedule to exercise. In fact, when you're juggling work, relationships and personal commitments, there are times you are forced to skip your workout.

When this happens, here are 7 simple habits you can adopt to keep healthy and fit without exercising.

1. Stay hydrated

Do you drink at least eight glasses of water daily? In Singapore's hot and humid weather, our bodies require as much hydration as possible.

With 60 per cent of human bodies made up of water, replenishing your body's water content is essential to flushing out toxins and improving your skin's complexion.

Drinking more water also helps to increase your energy levels and promotes weight loss, helping you cut out excessive snacking and thus reducing sugar and sodium levels in your diet.

2. Pick up the pace

Getting from home to work could just be your everyday routine, but by skipping the bus ride and walking instead, your body burns more calories and ups your metabolism for the day.

The benefits of regular brisk walking may not measure up to full-scale workouts, but it helps to keep your heart strong and prevent or manage health conditions like heart disease, high blood pressure and type 2 diabetes.

3. Eat a balanced diet

You are what you eat, so be mindful of what you put into your body! Cutting out junk food in your diet can make a huge difference, since they are usually high in saturated fat and sodium - which could lead to obesity and increase your risk for potentially fatal heart disease. Instead, set healthy goals like aiming to have two servings each of fruit and vegetables a day, or avoiding processed and sugary foods.

4. Take the stairs

Does the lift of your building or at your workplace always take too long to arrive? Consider taking the stairs wherever you go instead of using an escalator or lift, since this healthy habit takes you next to no time and can be done on the go.

According to studies, doing so saves you up to 15 minutes a day and burns more calories per minute than jogging - killing two birds with one stone. If climbing them every day sounds too tedious for you, try doing so on alternate days.

5. Catch those Z's

Getting 7 to 8 hours of sleep every day is easier said than done, but it is crucial to maintaining a healthy lifestyle.

When you're having quality sleep, your brain signals your body to release hormones and compounds that aid in decrease risk for health conditions, retaining memory and even managing your hunger levels!

6. Manage your stress

Facing stress in our fast-moving society is inevitable, which makes learning to cope with it extremely important.

With studies linking excessive stress to many health problems including heart disease, Alzheimer's, diabetes, depression, gastrointestinal problems and asthma, try dealing with daily stresses by confiding is someone, avoiding caffeine and alcohol, or amping up your time management techniques.

7. Be smart about getting vaccinations

If you have an important event or work project coming up, the last thing you want is to catch the flu or come down with a fever.

Take the initiative and head to your family doctor for a quick jab, this will give you extra protection against any infectious bugs going around the office and you can now have a peace of mind.

This article was first published in Shape