It is a fact that we will all spend an immense amount of our lifespan in the world of work. In Europe, depending on the country you work in, your career can range from a total duration of between 32 to 42 years.
In the developed world there is currently a pensions crisis where the funding for income during retirement is stretched to breaking point. This may result in the current generation of workers having to work longer than previous generations to ensure that there is adequate funding to cover state pensions.
The working world tends to be characterized by the need to undertake multiple tasks on any given day and employees often feel the stress of conflicting demands being put on their time. This can be because of juggling emails whilst prioritizing workloads and ensuring that they contribute effectively to meetings.
It is of vital importance, given the time-span of working lives and the stresses placed upon employees, that they stay in good health throughout their careers. Poor health can have a direct impact on the ability to work effectively. In this article, some of the key ways to stay healthy during your career are discussed.
Choose a Career That Inspires You
It is important for most people to feel that their working life is rewarding and beneficial to the wider community. A job that lacks purpose or is mundane and repetitive is unlikely to make for a satisfying career and it can be harder to stay positive, motivated, and healthy when we are not inspired by our work.
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Many people who have long and successful careers and who stay healthy for most of their working life know that a worthwhile and rewarding career can be a vital factor in achieving this. The healthcare industry can be an inspiring place to work for many people as it allows them to help people directly in their times of sickness and need. In America alone, 22 million people work in healthcare-related roles.
Many people in healthcare also find that career progression helps them to stay motivated in their roles. As an example nursing staff who look to broaden their skillsets and gain greater satisfaction from their role undertake a nurse leadership master’s degree. This can give them increased clinical and practical skills that allow them to specialize their roles and serve populations more effectively whilst acting as a leader and mentor for newer staff.
Drink More Water
It may sound obvious to ensure that you are hydrated at work, but this is often overlooked by employees who are intensely focusing on completing an important task or juggling conflicting demands on their time. Medical research suggests that women should drink 2.7 liters of water a day and men 3.7 liters.
Staying hydrated helps to reduce fatigue at work and can make it less likely that you will experience headaches which can be linked to being dehydrated. Put simply, drinking enough water is an integral part of staying healthy and performing at your best when working.
Incorporate Exercise into Your Day
Whilst our working days can be extremely busy, most of us can find ten minutes on our lunch break to squeeze in a quick walk. This can be exceptionally beneficial for your health at work if your job involves sitting for extended periods with little movement.
Recent evidence has indicated that sitting still for more than eight hours a day can increase the risk of heart disease and early death by as much as 20% It is therefore imperative to take a break when you can and get a walk. If you are pushed for time on busy days, ensure that you take five minutes every hour to stretch and move your limbs.
Eat Healthily During Work
It can be all too easy to opt for a burger from the local takeaway or take a ready meal to heat up on your lunch break. However, it should be self-evident that eating healthily at work is just as important as in your home life.
Instead of choosing fast food, crisps, or processed meals, try to bring fresh food to work for lunch. If you have cooked a meal fresh the previous night you can save some in a microwavable container to heat up at work. If you are lacking inspiration for tasty and healthy meals that are perfect for your lunch break, see here for more ideas.
Get Enough Sleep
It can sound tempting to binge-watch the latest Netflix series on a work night, only to find that you have stayed up past midnight and are exhausted for your next shift at work. Adequate sleep is vital for your body to recover and stay healthy.
Experts recommend between seven to nine hours of sleep for the average adult, and you should aim for this amount every night. Going to work when tired makes it far harder to concentrate on your work and can be dangerous in the transportation and healthcare industries where fatigue can lead to bad judgement and decision-making with the potential for disastrous consequences.
In an office-based career, poor sleep can make it far harder to function effectively and you may find that it is harder to accomplish all your working tasks when feeling the effects of tiredness and fatigue.
Sit Correctly at Your Desk
If your profession is office based or you need to sit for extended periods during your working day, it is profoundly important to have a correct sitting posture. Over extended periods of adopting a poor sitting posture, you can increase the risk of musculoskeletal problems arising. Bad backs and stiff necks can become chronic complaints if left unchecked and you may experience significant levels of pain that require a visit to a doctor or physiotherapist to rectify.
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Speak to your health and safety team at work to ensure that you are seated properly and that your workstation equipment is set at the correct height to ensure good posture. Another option is to ask your employer for a desk that can be raised to allow work to be undertaken whilst standing. This will be better for your health and will reduce the likelihood of back and neck injuries.