How To Stay Healthy While Working Long Hours Daily?

September 30, 2020

working for a long time
Mary Jean

       If you work long hours sometimes, at the very least, you can start to feel tired and unmotivated. One of the worst consequences of working long hours without a sound system or rest is burnout, and you might be at increased risk of stomach pain, anxiety , depression, sleeplessness, or even heart attacks.  This extreme professional condition triggered by overwork and stress can lead to sudden resignations, mental breakdowns, or much worse. For most organizations and industries, long working hours are a ubiquitous phenomenon where the amount of time spent on work, including vital job duties, related activities, commuting, and travel, is too long and harms employees' wellbeing directly or indirectly. The adverse effects of long working hours on the risks of cardiovascular diseases, chronic fatigue, stress, depressive condition, anxiety, quality of sleep, all-cause mortality, alcohol use and smoking and self-perceived health, mental health status, hypertension, and health habits have been shown in scientific studies. Other studies have found similar findings for long working hours, such as myocardial infarction, poor physical health and disability, alcohol intake, smoking, physical inactivity, and depression. Several studies have found an association between depression and long working hours. The fact is that many of us assume that we do not have ADHD, while many others remain undiagnosed and untreated and the cost of not knowing ADHD is high; behavioral and academic problems in childhood and failed marriages, job problems for adults, and crime. ADHD patients can go undiagnosed for months, but ADHD online test might mean safer, faster treatment for thousands of people. Use this empirical test to help determine whether you need to see a mental health professional for the diagnosis and rehabilitation of attention deficit disorder (ADD) or attention deficit hyperactivity disorder. Symptoms of ADHD include trouble focusing, planning, impulsiveness and hyperactivity for others. It is just a screening test. Only a mental health professional may make a diagnosis.

How To Stay Healthy While Working Long Hours Daily?

        It is not unusual to sometimes have a 60-hour workweek, but some people find themselves working these extra-long hours frequently. If you're one of them, you may experience overworked, both mentally and physically, affecting your health. Long weeks can take a toll to your productivity, further to fitness problems. Job burnout is one of the most prevalent problems resulting from overwork. And burnout can make it hard to chip away at your to-do list at a time when you need to put all of your resources into your job.

Consistently exercise:

      Get some daily exercise. It doesn't have to be every day, but it has to stay consistent: 2 days a week, 4 times a week, every day, no matter what works for you. Identify the time of day that makes you feel the best. Exercise helps remain healthy in your body while reducing the tension that threatens to affect your future health. Build a routine before or after work that has you regularly working out. You can at least complete any breaks in the day with a quick walk or workout routine if you don't have any spare time for exercise.

Being social:

       The secret to survival is making mates. It is just as good for your long-term health as avoiding cigarettes, according to several studies. Why? Why? Friends tend to rat you out when you are going astray. Boost your wellbeing by spending time without dramatic changes with your more involved and happier mates.

Drink plenty of water:

      Staying well-hydrated is crucial, not only for your body but for your mind as well. For proper brain function, water is critical. When you're having trouble concentrating, it may be time for a water break. Water breaks serve a biological function for the brain and body, and they also help break up the monotony of the workday. If you find the taste of water bland, add lemon, orange, or apple slices (or all three) to give it a light, calorie-free flavor. Huh, chug it. Sip during the day with it.

Get Sleep Enough:

       Experts agree that every night, adults can sleep an average of eight hours. It can seem like an elusive dream to get a good night of uninterrupted sleep, but you should nevertheless aim for this target. You can feel exhaustion and loss of focus without it. You might be able to get by on a few hours of sleep every once in a while, but if brief nights become familiar, your performance will suffer. By setting up a schedule, sleep experts say that you can help you get your eight hours. Try going to bed and waking up at the same time every day.

Balanced nutrition:

        While you do not have time on your lunch break to prepare a complete meal, you may plan and organize many meals at once. To begin with, a big bowl of salad will last you a couple of hours. A hard-boiled egg, canned tuna, or rotisserie chicken from the grocery store should be added for protein. To keep you going in between meals, whole fruits and store-bought fruit salads make healthy meals.

Remember to go for breaks:

         While it is essential to remain focused on your job, taking occasional breaks from it is equally crucial It might sound counter-intuitive, but it can help you get a project done quicker by taking breaks. After focusing on something for a long time, you will find yourself losing focus. Walk for 15 minutes around the block, call a friend, listen to some music, or enjoy a snack. You would have improved your capacity to concentrate when you return to work.

         For your mental, psychological, and physical wellbeing, working long hours will take a heavy toll. However, no matter how much time you spend at work, you should have no trouble developing a balanced lifestyle with a safe nutrition approach. 

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