Be Healthy at Work – It’s your Job.

By

DrMadan M Vasandani

Before you read this article, ask yourself these questions – Am I healthy? Is my job costing me my health? Our motivation to earn a better living can cause its own consequences. The major one being our health. Longer working hours, more job demands and endless hours spent in the unending traffic of Jakarta has affected all of us one way or the other. Well, the good news is that longer hours at work do not always equate to an unhealthier you. Earning a living doesn’t need to cost you your health. Follow these 5 simple tips to keep you healthy at work

Tip # 1 Diet and Exercise – Multiple morning coffees, fast food for lunch, a slice of birthday cake for afternoon tea and no time to exercise: sound like a typical work day? Poor eating habits and reduced physical activity increases the risk of chronic diseases such as diabetes and cardiovascular disease. What is less known is that obesity has been directly linked to reduced productivity. US research published in the Journal of Occupational Environmental Medicine found extremely or moderately obese workers were significantly less productive than mildly obese workers. There’s no question that managing weigh requires a whole lifestyle approach, but here are some tactics to improve your lifestyle at work:

• Increase your physical activity before and after work and during breaks
• Go for a walk at lunch 
• Bring your lunch. This reduces the temptation to buy fast food and allows you to control the portion size and nutritional value of your meal 
• Exercise with your colleagues. Why not have an exercise competition with your colleagues? Not only will it help to improve your health, it can also improve workplace relationships

Tip #2 Don’t ignore stress – There is no denying that work can be stressful, but sometimes it’s the way we think, rather than situations themselves that leave us feeling overwhelmed. Here are some things you can manage job stress.

•  Improve your time managing skills by setting goals. When setting goals remember the following acronym:

S – Specific

M – Measurable

A – Attainable

R – Relevant

T – Time – bound

• Keep everything in perspective – One of the reasons why job stress occurs is not knowing how to solve a problem. If this is the reason why you have job stress follow these simple rules:

·         Get the point of view of your colleagues

·         Take a break

·         Have an outlet

Tip # 3 Do not sit all day – Sitting all day at work is the leading health hazard at work – A typical office worker is sedentary 75% of the working day. From research conducted over the past decade, it’s become clear this sitting affects our body’s processing of fats and sugars in ways that increase our risk of heart disease and diabetes AND exercising everyday won’t necessarily undo this damage.

In fact, excessive sitting might undo the benefits of our daily exercise.

Try these measures both at home and at work to reduce your sitting time

· Standing when you use your phone

· Moving your rubbish bin/printer further away from your desk so you need to get off your chair to access them

· Taking the stairs instead of the lifts between floors

· Getting up to move around for few minutes or so every hour

Tip # 4 Be Proactive, Take charge of your own healthcare and get an annual physical - Eating healthy and exercising is sometimes not enough to battle diseases. Genetic conditions like Diabetes, Hypertension, High Cholesterol and even Cancer can creep in in spite of you feeling at the prime of your health. Make sure you schedule your annual Medical check which should include a complete blood work. Different age groups requires different types of medical check-up.

Tip # 5 Sharpen your mind – Any game or enterprise that is a variation of your habits or existing knowledge sharpens the mind. Keeping your brain active may help to prevent cognitive decline and memory problems. Remember a nimble mind is every bit as important as a nimble body.