How to Compensate for the Adverse Effects of Overworking

Overworking does kill. And even though many people seem to hold their workaholic habit as a badge which they are proud of, the truth is much grimmer than it looks. Stroke, cardiac arrest, and backbone deformation are only some examples of the impacts. According to a study published on The Lancet, people who work more than 55 hours per week have a higher risk of stroke and coronary problems than those who work less. The study further elaborates that such an adverse consequence may be correlated with the high tendency of overworking people to be stressed out, which is a condition that usually leads a person to live an unhealthy lifestyle (smoking, drinking, and physically inactive).

If you have been living a life that closely resembles the situation above, then you have to compensate for your working habit with a healthy lifestyle. Learn below!

Schedule a Regular Cardio

Cardio exercises make your heart rate increase up to a certain point that will allow your metabolism to burn fat. However, the benefit does not stop there. Besides eliminating fat cells, cardio workouts also improve the strength of your heart muscles so that you will have a lower risk of getting heart-related diseases. The third benefit is that you will get your endurance significantly improved.

Cycling, walking, and running are the three most recommended cardio workouts, a fact that you have probably known or read from other sources. And you may think that you can only do those workouts outdoors. Nevertheless, you can actually achieve the same heart rate by indoor exercises.

As a starter, you can check the best treadmill under 500. Having a treadmill at home in the office allows you to walk and run without leaving your room. And for your information, people who are physically active have higher rates of productivity than the others who are not.

Do Not Forget the Flexibility Exercises

Your muscle flexibility is a crucial factor in your health. If you have flexible muscles, you will be less likely to get injured during any physical activities. On the other hand, people who do not stretch their muscles are vulnerable to injuries, back pain, and stiff joints.

If you have time for a yoga class, then you should join one. If you don’t, then here is a list of flexibility exercises that will help you to compensate for the adverse effects of a sedentary lifestyle:

• Standing Hamstring Stretch
• Piriformis Stretch
• Lunge with Spinal Twist
• Triceps Stretch
• Chest Stretch

Get Enough Rest

After you train your body, you need to give it a good rest. And one thing that you must always remember is that to calculate carefully the time you allocate for your rest. Sleep deprivation defined as a sleeping habit that is less than 5 hours per night. If you continue to do so for a month, the impact will be detrimental to your overall health. You will be vulnerable to stroke, heart diseases, infection, kidney failure, liver damage, and even cancer.

However, getting good sleep is not as easy as it sounds. First, you should check if your mattress is comfortable enough and perfectly aligned with your back structure. Second, your bedroom must be noise-proof. Third, you have to switch off both of your phone and your laptop before you go to sleep.