Work often requires long hours in a sedentary position. This lack of activity can have a negative impact on your health, especially if you go home after work and simply sit on the couch. To keep your body healthy, use these tips for after-work health:
"From 2011-2012, 1 in 4 adults was obese."
Staying in a seated position for most of the day can make your muscles tight and contribute to weight gain. According to Statistics Canada, from 2011 to 2012, one in four Canadian adults was obese. Being overweight can have serious consequences to your health, including a higher risk for type 2 diabetes and high blood pressure.
Create a healthy after-work routine by exercising at least three times a week. You should also choose an activity that you enjoy for your workouts. For example, if you love dancing, join a fitness dance class at your gym. Choosing an activity that you actually enjoy will keep you motivated to continue your exercise endeavour.
Preparing well-balanced meals for dinner will also help you avoid gaining weight and maintain a healthy lifestyle. However, taking the time to make a nutritious dinner might not be a top priority when you're off work. With this in mind, create a list of simple meals you can put together that are quick and healthy. For example, you could prepare a steak and have some fruits and vegetables as sides, or you could make a panini using avocado and turkey. Either way, these easy dishes will allow you to eat healthy after work without spending a lot of time on the preparation.
"One-quarter of Canadians have reported feeling some stress most days."
Work on relaxing
Work can be stressful sometimes, which is why it's important for you to relax when you get home. Being in a constant state of anxiety is not good for your physical or mental health. If you often take work home with you or do not have a clear work/life separation, you could easily burn out. According to the Canadian Mental Health Association, around one-quarter of Canadians have reported feeling a little stressed or extremely stressed most days.
Find ways to unwind after work to relieve some of the day's tension. For example, you might find meditation practices are extremely beneficial. However, you may also prefer something more social, such as dinners with friends or becoming more involved in family time. Whichever method you find most helpful, make sure you donate at least a little time to it every day.
Maintain healthy teeth
People don't realize how important oral care is to a healthy lifestyle. If your teeth have cavities or other problems, it can become painful to eat and cause embarrassment. Be confident in your smile by ensuring your teeth get the right care. This means brushing twice a day as well as flossing regularly and using mouthwash. You should also make sure you're visiting the dentist on a regular basis so any potential oral issues can be addressed right away.
Go to bed
Sleep is a vital factor in your overall health. Without the proper amount of sleep each night, not only will your body be exhausted, but so will your mind. Mayo Clinic recommends adults get at least seven to eight hours of sleep each night, so keep this in mind when working on your daily health.
To ensure you get enough sleep, set a regular schedule and stick to it. For example, if you know you need at least seven hours of rest to feel energized throughout the day, make sure you go to bed with enough time to fall asleep and get that seven hours. If you notice you're still feeling exhausted even after getting a full night's rest, you may want to visit your doctor. Check to make sure you medical health insurance is up-to-date and then set up an appointment. Your fatigue could be a sign of a sleep disorder.
You also shouldn't use the weekend as a chance to "catch up" on your sleep. Depriving yourself of the rest you need during the week and then sleeping in on the weekends will not improve your performance at work. When you create a regular schedule for your body, you'll feel more alert during the day and going to sleep at night will be easier.