{"id":13502,"date":"2013-04-08T10:42:30","date_gmt":"2013-04-08T18:42:30","guid":{"rendered":"https:\/\/www.pickthebrain.com\/?p=13502"},"modified":"2013-04-08T10:42:48","modified_gmt":"2013-04-08T18:42:48","slug":"how-you-can-stay-healthy-while-working-10-hours-a-day","status":"publish","type":"post","link":"https:\/\/www.pickthebrain.com\/blog\/how-you-can-stay-healthy-while-working-10-hours-a-day\/","title":{"rendered":"How You Can Stay Healthy While Working 10 Hours A Day"},"content":{"rendered":"
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Huffington Post estimates that about 42 percent of Americans will be obese by the 2030.\u00a0 Part of that astronomically high statistic has to do with the daily diet of Americans.\u00a0 But the other part of it has to do with how we live.\u00a0 That is why work-life balance has become such a big deal now and many companies are emphasizing it.\u00a0 Staying healthy and having a demanding full time job can be a tough balancing act.<\/p>\n

After work, all you really want to do is just kick back and relax.\u00a0 But maybe that can change if you know that keeping healthy doesn\u2019t involve that much work on your part.\u00a0 This article details several things you can do to keep healthy while working a full-time job.\u00a0 This article is especially geared towards those who extremely demanding jobs that require at least 10 hours of work a day but anyone can use these tips to get in the habit of staying healthy in the workplace.<\/p>\n

Stand While You Work<\/h1>\n

Sitting, especially sitting 10 hours a day, is extremely bad for your health.\u00a0 Not only is it bad for your posture, but it increases your risk of cardiovascular disease.\u00a0 A study published in the journal Medicine and Science in Sports and Exercise<\/i> showed that males had an almost 65 higher chance of dying of heart disease if they spent more than 23 hours a week sitting while driving and watching TV.\u00a0 Similar studies showed that people with jobs that require sitting tend to have twice the rate of cardiovascular disease as people who mostly stand on the job.\u00a0 The reasoning behind this the sedentary lifestyle that sitting promotes and thus the culmination of abdominal fat, which is a big risk factor in heart attacks.\u00a0 In addition to heart disease, prolonged sitting has also been linked to chronic and deadly diseases such as diabetes and cancer.<\/p>\n

More companies are aware of the dangers of prolonged sitting so they are starting to promote ergonomic solutions in the workplace, including sit-stand desks.\u00a0 If your office does not have sit-stand desks by default, try to check with your HR office.\u00a0 In addition to it reducing back pain and your risk of chronic and deadly diseases, it also burns up to 40 percent more calories than sitting down.\u00a0 If you are not able to procure a sit-stand, at least try to get permission to bring a stability ball in so you can sit on it.\u00a0 This is much better for you than regular chairs.<\/p>\n

Do High Intensity Interval Training or Metabolic Conditioning<\/h2>\n

Metabolic conditioning (metcon) and high intensity interval training (HIIT) are much more efficient ways to burn calories than regular aerobic cardio.\u00a0 Aerobic cardio, or steady-state cardio exercise, is good for burning calories and building up your cardio endurance.\u00a0 However, aerobic exercise is best for those that have some time on their hands.\u00a0 If you are short on time, you need to be efficient with your exercise.\u00a0 With metabolic conditioning and high intensity interval training, you can burn the same amount of calories in half of the time.\u00a0 Metabolic conditioning and high intensity interval training also do a great job of burning calories hours after exercising (via excess post-exercise oxygen consumption).\u00a0 If you have a 30 minute lunch and you want to work out, you will have plenty of time to get your workout out of the way and shower if you do metcon and HIIT.<\/p>\n

Eat Light Snacks Throughout The Day<\/h3>\n

If you are working hard, you will need energy to fuel your day.\u00a0 What most people do (incorrectly) is have three big meals during the day.\u00a0 Instead, what you should be doing is having small meals throughout the day.\u00a0 Bring snacks and small meals so you can eat them throughout the day.\u00a0 This way you can get the proper nutrition without feeling lethargic or sleepy.\u00a0 Additionally, by eating small meals at your desk, you can reserve your lunch to exercise.<\/p>\n

Take Breaks Often<\/h3>\n

It is important to take breaks often to stretch and walk.\u00a0 Use the break to take a little bathroom break, walk around, or just to stretch in front of your desk.\u00a0 This lets your muscles stay loose through the day, burn some extra calories, and prevents muscle aches.\u00a0 This is especially important if you are sitting in front of the computer for most of the day as keeping your eyes a break from the screen is important in keeping optimal visual acuity.<\/p>\n

Drink Water Often<\/h3>\n

It\u2019s easy to get caught up in work and forget about your body\u2019s needs.\u00a0 However, you should always be drinking water.\u00a0 The body can last longer without food than it can without water; that is how important water is to the body.\u00a0 So when working, you should always have a bottle of water next to you.\u00a0 Follow the age-old advice of drinking 8 cups of water a day.\u00a0 Drinking water hydrates your system and keeps you healthy.\u00a0 Additionally, it will help keep you alert at work.<\/p>\n

Take Time To Create A Good Workspace<\/h3>\n

How your workspace is situated is important to your wellbeing.\u00a0 You need to have a workspace that is ergonomically friendly.\u00a0 That means your monitor should be eye-level so your neck does not need to bend downward to see.\u00a0 Your neck should maintain its normal posture and curvature to avoid cervical strains, sprains, and spasms.\u00a0 Your chair (if you are using one) should have lumbar support so you do not suffer from low back pain.\u00a0 Additionally, your monitor should be spaced far enough from your face to avoid straining your eyes.<\/p>\n

Just because you work a lot does not mean you have an excuse to not live a healthy lifestyle.\u00a0 Keeping a healthy lifestyle is even more important if you are busy.\u00a0 If you are one of the few who works longer days than most of us, follow these tips above to stay healthy and keep your work-life balance in check.<\/p>\n

———-<\/p>\n

Felix Tarcomnicu<\/a> is currently a regular contributor on ResumeOK<\/a>.com. There he writes tips and advice for job seekers. He has recently written a guide with 10 things to do when unemployed.<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Huffington Post estimates that about 42 percent of Americans will be obese by the 2030. Part of that astronomically high statistic has to do with the daily diet of Americans. But the other part of it has to do with how we live. 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