Along with eating nutritious foods and exercising regularly, there are other important components needed to build a complete healthy lifestyle. Are you sleeping enough each night? Have you consulted your doctor about your health? How do you stay fit each day at work?
Learn how to enrich your sleep and stay healthy at work.
Sleep is an essential part of being healthy. In order for your mind and body to function at their best, you need to have good rest each night. On average adults need about 8 hours of sleep each night but due to busy schedules and around the clock access to technology, many people are not getting enough rest. Lack of sleep increases your risk of obesity, diabetes, high blood pressure, heart disease, and depression. Fortunately there are ways to encourage children and yourself to get a great night’s rest and have a strong foundation for a healthy life.
Sleep is like food for the brain and our brains are hungry for an adequate amount of rest that replenishes our mental and physical energy. During sleep our bodies grow and recover from the day’s activities. It’s essential that the necessary hours of sleep for the bodies are required to fully recover from their daily activities.
A nightly routine that makes bedtime a sacred time of day can be the structure for us and our child needs to improve his or her sleeping habits. Establish a regular bedtime and create a routine every night to get our body accustomed to winding down for sleep. Stick to quiet, calm activities before bedtime and avoid TV, computers, and telephones during the hour before bed.
Food can disrupt our sleeping patterns. Avoid big meals before bed and eliminate fatty and fried foods that can create stomach issues and may keep you awake. And it’s not just important to go to sleep but just as important to stay asleep. You can limit sleep interruptions from late night trips to the bathroom and bad dreams by avoiding drinks and meals close to bedtime.
Sleep is important to keep your body and immune system strong. With our school-aged children, sleep is one of the factors we can control and use to fight off unwanted colds and viruses. Along with eating healthily, getting quality sleep keeps our immune systems healthy and will lead to fewer illnesses.
The average person spends many hours each week at work. This is the same average person that can set a healthy example for our next generation on how to live. Making healthy choices at work will encourage you to make healthy changes at home with your family. With many jobs involving lots of sedentary time and the availability of unhealthy foods, it’s essential to know what to do and what not to do to maintain a healthy body and mind in the workplace. You can teach the healthy habits you learn at work to your family and encourage them to do the same.
Most of our waking hours are spent in the workplace. So what we do during those hours can have a profound impact on our overall health. A positive wellness culture during the workday can contribute to better health - physical, mental, and emotional well-being for you and your co-workers. Healthy people are more productive, more constructive and require fewer sick days and health associated costs. Both employers and employees can promote a healthier work environment.
Don’t let your work environment diminish your health for eight hours of the day. Break up your work day. Get up, stretch, and move. Regular movement throughout the day will keep your mind and body limber and help avoid fatigue.
Think of ways you can add movement or at least decrease the amount of time you are sedentary. Try getting out of your chair more, standing during your calls, or alternating your chair with a yoga ball. And if you have to drive to work, try parking at the far end of the lot, taking the stairs, and going the long way to the bathroom and break room.
Healthy employees work better. As an employer you can institute and encourage healthy changes at your workplace to create the best environment to promote mental and physical health for your employees.
Improve work-life balance:
Health and nutrition professionals agree that you usually eat better when you have a healthy lunch at work. Lunch should include the basic healthy foods like Millets, Whole grains, fruits and vegetables and minimal items with additional fat and sugar. But you can get creative filling by including snacks with fiber, protein, and carbs that will keep your energy levels up throughout the day.
Your chair height, posture, and placement of your equipment all play a part in reducing strain on your body during the workday. Optimize your workspace so you are comfortable moving and using your computer, keyboard, mouse, and other equipment all throughout the day. Even though the movements you make at your desk are small, they are repetitive and can be injurious if you do not perform them correctly.