Maintaining a healthy work-life balance

The biggest challenge in the modern day world is maintaining a healthy work-life balance. With increased work hours and work pressure, there has been a constant rise in both physical and psychological stress. The inaugural edition of the Asia Pacific staying@ work survey (2014) conducted by Towers, Watson reported that stress is the number one lifestyle risk factor and now ranks above physical inactivity and obesity. 

Poor health in relation to increased work stress is now universally recognized. The effects not only cause significant financial loss to businesses due to reduced output of the employees and increased sickness absenteeism, but also have long-term health implications for the workforce. Researchers have proven that long hours at a desk job can result in metabolic disorders like obesity, hypertension, diabetes, excess body fat, increased levels of cholesterol as well as more serious conditions such as congestive heart failure and stroke. Osteoarthritis, chronic back and neck pain are also common complaints even in young workers. Growing recognition of the multiple causes of increased stress levels in the population and the overall health implications has now focused more attention on adopting healthy lifestyle measures.

Various lifestyle and behavioural modifications can be implemented at work to maintain or improve health. For example, use a standing desk or improvise with a high table or counter to reduce the time spent sitting, which in turn reduces the compressive forces on the spine.  Frequently change position during the day by standing while using the desk phone, or walking laps within your office when on the mobile phone. Ideally, a small break from sitting is recommended every one hour where simple mobility exercises like stretching, walking or marching on the spot can be performed. Sitting on an exercise ball rather than a chair is an excellent way to correct posture, strengthen core muscles, improve pelvic stability and increase body awareness.

If sitting at a desk, keep good posture by maintaining a straight and neutral spine, shoulders retracted, and the buttocks positioned deep in the chair. This reduces the pressure on postural muscles especially towards the end of the day when the body starts to fatigue Place feet on the floor or on a small stool to ensure the legs are supported with the hips, knees and ankle at 90 degrees. Correct placement of the computer screen and mouse in respect to the height of the office worker prevents slouching or reaching forward. The workplace ergonomic set up should be tailored to suit each individual and is crucial for relaxed, optimal postures and injury prevention.

The philosophy of ‘prevention is better than the cure” continues to hold true in sustaining a healthy lifestyle. Taking up more physical activities or exercise as a part of your daily routine can counteract the negative effects of long hours of sitting. It is strongly recommended that for every 8 hours of sitting, one hour of low-intensity cardiovascular training should be carried out. Even opting to use the stairs instead of the elevator, or walking to the shops rather than getting in the car, can improve cardiovascular endurance over time. Participating in recreational sports, especially by engaging with community clubs or with peers, both improves physical fitness and helps reduce general stress levels. Yoga, meditation, mindfulness are allied techniques which help manage anxiety, high-stress levels and aid relaxation.

Maintenance of good general health is also dependent upon other lifestyle behaviours like food habits, sleep patterns, general hydration levels and on tobacco and alcohol consumptions. Maintaining a nutritious and balanced diet is required for optimal health, and should include proteins, natural fats and carbohydrates, with the proteins and natural fats secured from dairy products while nuts, green leafy vegetables, salads, and fibrous fruits should form the bulk of the meal. 

Foods with high sugar content produce elevated glucose levels in the blood, known as an insulin spike, resulting in a marked decrease in energy levels and detrimental effects on multiple body organs. Habitual intake of high sugars products leads to weight gain, obesity, high cholesterol, diabetes and other metabolic disorders. Deep fried foods are well known to have harmful effects on the cardiovascular system and hence should also be avoided. It is a fact that people working at desk jobs have twice the risk of cardiovascular disorders like congestive heart failure, therefore it becomes imperative to avoid such foods at all times. 

Drinking water throughout the day is important for adequate hydration. When working within a closed air-conditioned environment you can develop a reduced thirst sensation resulting in gradual dehydration throughout the day. Insufficient water in the body may lead to muscle cramps, muscle fatigue, and even induce muscle strains as well as decreasing overall body function. Consumption of excessive caffeine may induce dehydration due to its diuretic effect. Furthermore, abstinence from the use of tobacco in any form, maintaining moderation of alcohol intake, along with good sleeping habits has immense effects on the maintenance of good general health. A healthy mature adult is recommended to have 6-8 hours of sleep for optimal functioning. 

To manage the change from the cooler environment inside to a hot climate outside maintain the air conditioning temperature at 22-24 degrees. Frequent breaks to move around keeps blood circulating in the limbs, plus drinking sufficient water, ensures the body adapts better to the sudden increase in outside temperature.

Due to continuous exposure to computer screens, there can be increased stress on the eyes. Using antiglare retina displays can reduce the impact of the bright light while the additional use of protective glasses, and regular hydration of the eyes, can reduce the adverse effects on eyesight.

Finally, it is recommended to seek expert advice at an early stage if there are any health complaints or aches and pains. Injuries are much easier to correct or rehabilitate when the symptoms are minor, whilst long-term chronic conditions become more difficult to manage and may result in time away from work to fully recover.