Health challenge: staying healthy while working a full-time job

February 6, 2017

For the vast majority of people, earning a living can only be done through full-time employment. Despite the fact that jobs have progressively gotten more flexible when it comes to the amount of time required and the ability to work from different locations, they still take up about 40 to 50 hours per week for most employees. This kind of schedule really starts to take a toll on the body, especially as you age. Fortunately, there are certain activities that anyone can do in order to facilitate a healthy body and mind even while working a full-time job, including the following things:

Eating right

While good food can admittedly be hard to come by in most modern work settings, anyone who wants to stay on top of their diet would do well to find a way to eat good meals during their lunch breaks. This can mean anything from ordering takeout from a trusted vendor to cooking at home and bringing your food to work. But the necessity of having good food in your life doesn’t stop there. Fresh fruits and veggies should be a staple of your diary, as they have been shown to boost energy levels and can even be beneficial for your memory. The consumption of junk food should be the exception, not the rule, especially if you are prone to putting on pounds easily.

Exercising on a regular basis

The fact that regular physical activity does wonders for the body is well-known, but too many full-time employees refuse to engage in it due to the fact that it cuts into their free time and often feels similar to work. However, exercising is one of those things that gets better the more you do it, and it can be a lot of fun if you approach it the right way. Studies show that taking part in physical exercise is easier if you have a partner alongside you, so be sure to pitch the idea to all your friends.

Limiting vices

Whether it’s binging on ice cream at 3AM or chugging down an extra beer or two in the evening, there’s no denying the fact that engaging in the occasional vice can be quite pleasurable. But anyone who wants to stay healthy over the long-term should refrain from turning such practices into regular bad habits. Excessive sugar, salt and alcohol all have a detrimental effect on the body, so take steps to limit your intake of harmful substances. At best, allow yourself the chance to break the rules once per week and steer clear of anything that can cause long-term addiction.

Spending time outdoors

The link between spending time outdoors and being healthy has only recently been explored at length by scientists, who found its associated benefits to be essential for maintaining a healthy body and mind. In addition to improving one’s mood and creativity, being out in the sun also increases Vitamin D levels, which plays an important role in fighting various illnesses. Just be sure to wear ample amounts of sunscreen to prevent damaging UV radiation from seeping into your body.

Getting enough sleep

Sleep is the ultimate natural regeneration process, the one activity that helps your body restore itself after a long, hard day. Among other things, sleep is involved in the healing and cleansing of all vital organs, including your heart and your kidneys, as people who don’t get enough of it often suffer from elevated blood pressure, depression and an increased risk of diabetes. The optimum amount of sleep that a person needs per 24 hours varies greatly according to age, but it’s quality, not quantity, that matters the most. Take steps to ensure that your bedroom is a haven for rest by eliminating all distractions and engaging in healthy sleep-favoring practices before going to bed.

Practicing meditation

While most people tend to focus on their bodies when it comes to maintaining a clean bill of health, the mind is just as important and requires its own kind of special attention. Since people with full-time jobs often lead hectic lifestyles, this can translate into an overly busy, permanently anxious mindset. One of the best ways to relieve this tension is by practicing a daily meditation ritual, during which you let your thoughts simply dissipate into the ether, thereby recalibrating your brain and giving it the opportunity to see the world with new eyes again.

Engaging with art

Anyone who’s ever grooved to a record they love or fallen head over heels with a movie knows that great art can be exceptionally inspiring. Now, scientists have shown that it may also have a positive impact on your overall well-being. At its best, art can heal emotional injuries, increase the understanding one has about the world and even alter negative thinking patterns. So be sure to dedicate some portion of your free time to enjoying art in all its forms, from books to movies to videogames.

Staying healthy at work

For the most part, staying healthy is something that you’ll need to take care off in your off time, but that doesn’t mean that you should completely neglect this pressing concern while at work. From following all the safety procedures outlined by your place of employment to making sure you enjoy regular breaks, all these things can add up and make a real difference in your life. What’s more, fostering genuine friendships with your colleagues at work goes a long way towards maintaining mental stability and reducing stress levels, as does having a good relationship with your boss.

All in all, it’s clear to see that optimizing your chances at a long and healthy life is something that even the busiest people should be able to do. While remaining disease-free is never guaranteed even if you follow all the aforementioned steps religiously, the simple fact is that staying healthy also translates into a higher level of energy and an increased zest for life. For all these reasons and more, being kind to your body and mind is one of the best things you can do, even if the responsibilities of full-time employment can sometimes seem overwhelming.


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