According to the World Health Organization, it’s not healthy to work for more than 40 hours per week. Working for an extended period, that is working for over 40 hours will mean the individual has been overworking himself which can lead to short or long-term health implications. As an employee great attention needs to be paid to our health as we know health is wealth, and staying healthy means saving the extra that would have to be spent on taking care of the health.
When you work for more than 40 hours a week, you are working long-hour shifts. This can have several consequences, such as:
Fatigue
You may feel tired and drained physically and mentally when you work for too long. Fatigue can affect your thinking and judgment skills, making you more prone to mistakes or mishaps.
Decreased productivity
You may notice that your work quality and quantity decline as you work longer hours. You may find it hard to stay productive and motivated, and your performance may suffer.
Health issues
You may experience various health problems when you work long-hour shifts. You may have physical issues like muscle pain, backache, and eye problems from sitting too long or doing the same tasks repeatedly. You may also have mental issues like stress, anxiety, and burnout, which are more common among those who work long-hour shifts.
Work-life imbalance
You may have less time and energy for your personal life, hobbies, or family and friends when you work long-hour shifts. This can create an imbalance between your work and life, which can cause more stress and tension in your relationships.
Impaired physical health
You may neglect your physical health when you work long-hour shifts, as you may not have enough time for exercise and self-care. This can lead to unhealthy habits, weight gain, and poor physical health. This can increase your risk of serious diseases like heart disease, diabetes, and obesity.
Increased risk of accidents
You may be more likely to have accidents or injuries at work when you work long-hour shifts, as you may be less alert and attentive due to fatigue. Both you and your employer should be aware of these risks and take steps to ensure a safe working environment.
If you work long shifts, check out these new tricks to stay healthy
Working long shifts can be challenging for your health and well-being, but there are some strategies can you cope and stay productive. There are many ways to improve your health and well-being, especially if you work long shifts. Here are some tips :
Get enough sleep
Sleep is essential for your physical and mental health, and it can help you cope with stress and fatigue. Try to get at least seven hours of quality sleep every night, and stick to a regular sleep schedule.
Eat more whole foods and less processed foods
Whole foods are foods that are natural and minimally processed, such as fruits, vegetables, nuts, seeds, grains, and lean meats. They provide your body with more nutrients and antioxidants than processed foods, which often contain added sugar, salt, fat, and chemicals. Eating more whole foods can help you maintain a healthy weight, lower your risk of chronic diseases, and boost your energy and mood.
Walk more
Walking can improve your cardiovascular health, strengthen your bones and muscles, reduce joint pain, and enhance your mental health. Aim for at least 150 minutes of moderate-intensity walking per week or about 22 minutes per day. You can walk during your breaks, before or after work, or with your friends and family.
Read for 30 minutes
Reading is a great way to relax and unwind, as well as to stimulate your brain and improve your memory and cognition. Reading can also reduce your stress levels and lower your risk of cognitive decline as you age. Try to read for at least 30 minutes every day, preferably something that interests you or makes you happy.
Meditate
Meditation is a practice of focusing your attention on the present moment, without judging or reacting to your thoughts and feelings. Meditation can help you calm your mind, manage your emotions, and cope with stress and anxiety. Meditation can also improve your immune system, lower your blood pressure, and enhance your creativity and productivity. You can meditate anytime and anywhere, using an app, a guided audio, or your own breath. Start with 5 to 10 minutes per day, and gradually increase the duration and frequency.