Most hard working, goal-driven, adults are quite stressed out because of work and the pressures associated with it. Therefore, here we have great tips in order to help you stay fit and healthy while at work. Remember not to lose your health, while away from home!!
Some individuals have a 60-hour work week occasionally scheduled often. So, if you are one of them, do not feel overworked as this can affect your health and productivity adversely.
Here are some tips to help you survive the 60-hour work week!!
Although it is important to stay focused on your work, it is equally essential to take periodic breaks every hour or so.
After working continuously on something for hours, you may find yourself losing focus. Hence, your ability to concentrate will improve after you take a short break.
Every hour, if possible, you may get up and walk around. Furthermore, you can have a glass of water or a quick healthy snack. You may also apply a cool towel to your face while working.
Why not try. If possible to go outside and breathe in some fresh air and stretch. This will surely get your blood flowing again and clear your mind simultaneously. When you return to your desk you’ll find yourself to be ready to get back to business!
Work on your Exercise Routine
If you are already habitual to work out regularly, don’t stop now. Exercise relieves stress and job stress can cause many health problems. So, do not forget to find time for fitness. It can be either before or after work. Moreover, you may take a walk during your lunch hour or any breaks you can find in your busy schedule.
Treat your exercise time as an important appointment just as you would a business meeting or other important engagement.
Furthermore. in the first few weeks aim to work at reaching 50% of your target heart rate and gradually move towards 75%. You can build stamina by walking, playing tennis, swimming so as to get your heart rate up for a sustained period. Just choose an activity that you enjoy stick with it.
Maintaining a healthy weight is important to you. For instance, if you want a cookie have one not ten. Focus on the benefits weight loss as it will bring feeling of confidence.
Follow the Correct Posture
Your knee is locked into place, you have an aching back and your left hand is asleep? So, sit straight, put your feet flat on floor, keep your head and neck in correct alignment. Finally, your day will end on a much happier note.
Leave Your Work at Work, do not carry it to your home
When you head home at night, try to switch on to thinking about what you’ll do at home, and what’s for dinner. Once out if office, stop thinking about tomorrow and all of its associated responsibilities. You need a break, and you deserve some time to relax and get back in touch with yourself and your home life.
Find Time for Fun
Go to work, come home, sleep, go back to work, come home, sleep, and so on.
This leaves room for nothing else.
So, try and fit something pleasurable into that routine. Avoid being miserable. Although you may not have time to do it more than once or twice a week. Therefore, you can find some hours a week to go to a movie, watch your favourite tv-show, picnic, hang out with friends or family, etc. If you don’t make time for fun, you would end up miserable regarding your job.
Working Seven Days a Week – A Big No
Do not just keep going without taking any days off at all. As it is a terrible idea. It will be nearly impossible to sustain that kind of schedule as it may lead to health suffering.
You should try and keep one full work free day. That much time is needed to refresh your body and mind. Hence, you will be in a much better state to do your job well after returning.
Take some time to write you’re your reasons.
What is your motivation?
Has your doctor given you reason of concern about your current weight?
Do you want to lose weight?
Are you planning for a friends’ reunion or any vacation?
Write down your motivation as well as the benefits that you suppose will follow. Do state specific, measurable goals. If you are lucky these will help you to stay on track. Also make a chart to track your timely progress.
Plenty of Water Intake is must
Stay well-hydrated as it is good for your body and mind. We all know that “Water is essential for brain function,”. If you’re having trouble concentrating, it may be time for a water break!
You can add a few slices of lemon, orange, or apple (or all three) to it to give it a light flavor.
Limit Your Caffeine Intake
Caffeinated beverages, like coffee and soda are normally used while working for long hours. Yes! they may help you stay alert for a short time, but too much of it can cause gastrointestinal problems.
Don’t give up the coffee altogether—but refrain from overdoing it as the last thing you need is to feel shaky and have an upset stomach while working.
Cut down on Junk Food
This is especially true when you are stressed out and craving salty and sweet foods junk food may seem like your only choice for meals.
Junk food may satisfy your cravings, as it will fill you up soon. But remember it is also full of calories and little nutrition. You seriously need to fuel your body with food that is nourishing.
You won’t have time to prepare a full meal, but you can make a large bowl of salad and keep in your fridge. You may add a canned tuna, hard boiled egg or rotisserie chicken for protein as well. Buy a prepared rotisserie chicken from grocery store. Remember to buy whole fruits or get a fruit salad from store.
Enough Night’s Sleep is a must
Many experts believe that adults should sleep an average of eight hours each night. Today, getting a good night of uninterrupted sleep is an impossible dream, but without it, you may be plagued by fatigue. As a result, you may find difficulty in concentrating during the day.
Sleep experts advise you to fix your time. Keep it same for all the days even on the holidays. A short nap, of about 15 to 20 minutes, could help refresh you during the day.
Do not let anything get in the way of taking care of your own health! Your health is a priority.