How To Stay Healthy When You Work 8 Hours Daily

By
Healthfacts.ng
-

To consistently stay healthy when you work 8 hours daily, either an 8 am – 4 pm job or a 9 am – 5 pm job, can be quite a challenge for some, with people making excuses like, I don’t have time to work out or to do some healthy food cooking and the likes.

However, this so-called “challenge” can be tackled by simply knowing what to do, how to do it and of course, when to do it.

Although it might be a little tricky and probably require a bit of hard-work to deal, it’ll all be worth it in the end. Afterall, you know what they say about hard work. “Hard-work pays.”

Anyway, let’s get to it! How to stay healthy when you work at least 8 hours daily.

1. Follow a time-saving work out plan

stay healthy

The importance of exercising to the human health cannot be overemphasized.

Working 8 hours daily seems like a lot of your time, making it seem like you probably don’t have the extra time to exercise. However, making exercise as pleasurable as possible goes a long way in determining how often and how best you’ll exercise. You’ve just got to be intentional about it and plan it.

To make exercising easy and enjoyable such that you look forward to it, make them short, intense, and frequent and also schedule them for times when they’ll be easy to do, like first thing in the morning before preparing for work. This can be a great start to your day.

2. Have a planned out meal table

stay healthy

Be sure to avoid eating just whatever comes your way, plan your every meal.

To begin with, even when you feel the need to just rush off to work and get the day’s job started already, taking at least 10 mins off the rush to settle for an incredibly healthy meal isn’t such a bad idea, you know?

For instance, you can have as little as 2 slices of bread and scrambled eggs or a cup of oat or fruits and veggies (like salad) for breakfast.

For lunch, you can have rice and beans, beans and bread, yam and egg, Amala and vegetable soup, plantain and fish and the likes. Just be sure to balance your every meal with about 45% carbs, 30% protein, and 25% healthy fats and veggies.

If possible, limit carbohydrate intake. Carbohydrates raise your blood sugar more than either fat or protein. When blood sugar goes up, your body produces insulin to bring it back down, and that means two things: fat storage and low energy.

Also, be careful not to overeat. Alongside, eating a well balanced healthy meal is eating it in the right proportion (portion control), even when you’re eating out.

ALSO READ: 5 Tips For Nigerians To Make Healthy Eating A Habit

3. Take healthy snack every now and then

stay healthy

Since you’ll be working out more often, you don’t want to starve yourself all day long as you’ll be needing glucose to fuel your body. However, when your body exhausts the glucose (which is usually between 4-6 hours), you begin to feel hungry and you become lazy, which makes you less productive.

A continuous practice of this can, however, lead to more serious health challenge. Which is why you should keep healthy snacks like fruits, yogurt, popcorn, groundnuts and the likes handy to help you eat right and stay healthy.

4. Take a break from work

Try to take breaks often to stretch and walk around, or just to stretch in front of your desk. This lets your muscles stay loose through the day, burn some extra calories, and prevents muscle aches.

This is especially important if you sit in front of the computer a good part of the day as this will give your eyes a break from the screen, which is important in keeping optimal visual acuity and help you stay healthy.

5. Sleep well to stay healthy

stay healthy

Leave work behind at the office and get into a relaxation mode at home.

ALSO READ: Life Hacks: 5 Ways to Fall Asleep Faster

When you don’t get enough sleep at night, there is a tendency that you feel unhappy, overeat, become unproductive, poor sex drive, and your hormonal environment causes the body to start storing fat and breaking down muscle.

So, try to prioritize your sleep and be sure to get at least 7-9 hours of sleep daily.

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  280. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  282. May I just say what a comfort to discover an individual who truly understands what they’re talking about online. You actually know how to bring a problem to light and make it important. More and more people need to check this out and understand this side of your story. I can’t believe you aren’t more popular since you certainly have the gift.

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  373. Thanks for your fascinating article. One other problem is that mesothelioma is generally attributable to the breathing of fibers from asbestos fiber, which is a carcinogenic material. It is commonly found among staff in the construction industry with long contact with asbestos. It could be caused by moving into asbestos insulated buildings for some time of time, Inherited genes plays a crucial role, and some individuals are more vulnerable for the risk as compared to others.

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  381. Thanks for your article. One other thing is that often individual states have their particular laws that will affect homeowners, which makes it very, very hard for the the legislature to come up with the latest set of rules concerning home foreclosure on householders. The problem is that every state possesses own laws which may work in a negative manner in regards to foreclosure plans.

  385. Thanks for your write-up. What I want to point out is that while searching for a good online electronics go shopping, look for a web-site with total information on key elements such as the security statement, basic safety details, any payment guidelines, as well as other terms along with policies. Always take time to investigate the help and also FAQ sections to get a better idea of the way the shop performs, what they can do for you, and the way you can use the features.

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  393. It is my belief that mesothelioma can be the most lethal cancer. It has unusual features. The more I look at it the harder I am persuaded it does not work like a true solid tissue cancer. When mesothelioma is usually a rogue virus-like infection, hence there is the prospects for developing a vaccine along with offering vaccination to asbestos exposed people who are open to high risk involving developing foreseeable future asbestos related malignancies. Thanks for sharing your ideas for this important health issue.

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  412. Hey there just wanted to give you a quick heads up and let you know a few of the images aren’t loading correctly. I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.

  417. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  418. One important thing is that while you are searching for a education loan you may find that you’ll want a cosigner. There are many cases where this is correct because you will find that you do not use a past credit rating so the bank will require that you’ve someone cosign the credit for you. Great post.

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  432. Howdy! I know this is somewhat off topic but I was wondering if you knew where I could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having difficulty finding one? Thanks a lot!

  433. One thing I have actually noticed is there are plenty of myths regarding the financial institutions intentions while talking about home foreclosure. One delusion in particular is that often the bank wishes to have your house. The lending company wants your money, not the house. They want the money they lent you together with interest. Staying away from the bank will undoubtedly draw any foreclosed final result. Thanks for your post.

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  437. Greetings! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly? My weblog looks weird when browsing from my apple iphone. I’m trying to find a template or plugin that might be able to resolve this problem. If you have any suggestions, please share. Many thanks!

  438. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

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  442. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

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  447. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my blog that automatically tweet my newest twitter updates. I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  449. Good day! Do you know if they make any plugins to assist with SEO? I’m trying to get my blog to rank for some targeted keywords but I’m not seeing very good results. If you know of any please share. Thank you!

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