10 hacks to be healthy while working long hours
Working long hours might have a negative impact on your health. Two-thirds of the world's workforce works more than 40 hours per week, according to the International Labor Organization, and it's not uncommon for people to work 70 or even 80 hours per week at their desks. A physically demanding job or an unhealthy diet can have a significant influence on your health, and studies show that workers who work more than 60 hours per week have a higher risk of cardiovascular disease, depression, type 2 diabetes, and cancer.
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1) Take a lunch break
Taking a lunch break may seem counterintuitive, but it's an important aspect of any weight-loss strategy. Skipping meals makes it harder for your body to sustain energy levels and can lead to binge eating later in the day. According to research, persons who skip breakfast consume 300 calories more at lunch than those who have a nutritious breakfast. As a result, if you want to have a better workday, get a head start and eat something modest but nutritious as soon as you sit down at your desk. You'll not only have more energy in your brain, but you'll also avoid munching on unhealthy foods during your hectic morning.
2) Move to work
Having said that, it's also critical to move more during the day. That doesn't imply working out during the day—unless that's something you can really do—but it does require breaking up your regular routine. If you spend most of your time at a desk, take a stroll every hour or so. If you spend most of your day sitting, get up and take a brief stroll every now and again. We have a tendency to adjust fast and do not consider how much we move each day. It requires awareness and effort on our side, but once we do, we begin to move more than we know! So get some movement in your life, even if it's not exercising, and your health will reward you in the long run!
3) Make your snacks count
It can be tempting to go for any old food when hunger strikes after an 18-hour day of client meetings and back-to-back calls. Before leaving for work, carry a few hard-boiled eggs or low-sugar protein snacks to make you're snacking more intelligent. Don't give in to the temptation to order anything greasy, but make a plan for tomorrow's lunchtime treat. A modest bag of chips from yesterday's business lunch can be used as a midday snack tomorrow (just steer clear of sugar). If that doesn't sit well with you, try substituting fresh fruit and nuts for your late-afternoon energy bar (your body will thank you). It's crucial to be prepared!
4) Drink lots of water
Our bodies run on water, even though we don't always realize it. When we're dehydrated, our energy levels can decline, and other physiological functions can malfunction. Aim for eight 8-ounce glasses (or half a gallon) of water per day, but no more than one cup at a time. Stick with it—you can do it! It may take some time for your body to adjust to drinking more water, so be patient.
5) Keep track of your schedule
It's critical to arrange a time to eat healthily, exercise regularly, and get enough sleep. Because most people have little downtime and live fast-paced lifestyles, it's critical that you keep yourself accountable for your health needs throughout the week. You could wish to include health time into your daily routine—in other words, make a mental note or write it down when you know you can take care of yourself. That way, if your mind is occupied with work activities and you forget about them, you'll have a record of what needs to be done so it gets done.
6) Sleep well
Working 9-to-5 work usually entails getting up early and returning home late. There are no hard and fast rules regarding how much sleep is enough, although most experts agree that 7 to 8 hours of sleep every night is ideal. Sleep is essential for overall health and weight control because it enhances your body's ability to rebuild muscle, which means you burn more calories even when you're not moving; it also helps regulate appetite, helping you feel less hungry during the day. Heart disease, depression, diabetes, and even Alzheimer's disease have all been related to sleep deprivation. Make sure you leave yourself enough time each night to accomplish all of your goals!
7) Exercise during break times
If you sit at a desk all day and then rush home, sit down in front of your computer, and stay up all night answering emails, you're probably not feeling very well. But that's fine! Take some time to relax. Designate periods during the day when you'll get up from your desk—whether it's for a walk around the block or crunches in an empty conference room—and make it a point to include exercise into as many aspects of your routine as feasible. It will not only increase your productivity but will also aid in weight loss and ensure that you do not arrive at work sore the next day.
8) Eat with friends whenever possible
Most people enjoy going out to dinner with their family and friends. But did you realize that eating with others is good for our health?
The bottom reality is that life is difficult at times, and that isn't going to change anytime soon. So, one of the most important things we can do for our bodies is to discover ways to decrease stress, as it can eventually lead to disease.
9) Find ways to decrease stress levels.
Because stress has such a negative impact on your general health and well-being, it's critical to do everything you can to control it. (This is where mindfulness, exercise, deep breathing, and yoga come into play!) Look for ways to relieve stress throughout the day—go for a little stroll during your breaks or get up and stretch every now and then. Don't forget about nutrition; a well-balanced diet rich in fruits, vegetables, and lean proteins will help you lower your cortisol (stress hormone) levels after a stressful scenario. There are also hundreds of herbal teas that might help you relax. Give them a shot—just make sure they're not too caffeinated.
10) Laugh as much as you can.
Laughter is good for you, according to scientific evidence. Yale University researchers discovered that people's immune systems became stronger and more effective in fighting illness when they laughed. Laughter can also aid in the proper working of your heart and circulatory system; laughter improves circulation, which is essential for the delivery of oxygen and nutrients throughout your body. Laughter also lowers blood pressure, reduces stress hormones like cortisol, and creates endorphins (the body's natural painkiller), making it an excellent stress reliever. So make an effort to laugh every day!