Everyone juggles a busy schedule, and sometimes it’s hard to keep on top of things. While it’s important to address everyone’s health issues, research shows that men are less likely to keep on top of their health than women. Men’s Health Week raises awareness about the key issues that men are facing and what can be done to improve them. This year’s focus is health by numbers. And while we can’t claim to be an expert in healthcare, we do know a thing or two about staying healthy in the workplace.
Find out the numbers you should be following from morning ’till night to be both physically and mentally healthy at work (this also applies to women too!):
7-9
Hours of Sleep
While it’s tempting to stay up late and get an extra bit of work done, or reply to a few pesky emails that have been in your inbox for a while, it’s not the best idea for your health. It’s recommended that adults get 7-9 hours of sleep at night. And while there are some well known names that claim to survive on a meagre 4 hours, it has been proven that sleep deprivation can have the same effect as being drunk. We make key decisions every day at work, and it’s important to have sharp, clear mind to perform at your best. Not to mention it hosts a whole load of health benefits that include warding off heart disease, diabetes and boosting immunity!
150
Minutes of Exercise
It can be hard to commit to exercising when you have a busy week at work. And 150 sounds like a scary number. However, break that 150 into manageable chunks, 30 minutes, 5 days a week, and it’s not so bad! Health-wise, exercise has been proven to reduce issues like depression and dementia by up to 30%. But the best part? It makes you feel great. A release of feel-good endorphins and improved quality of sleep are just a few side effects of exercise. So if you’re finding it hard to get the 7-9 hours of sleep previously mentioned, why not up your steps on your lunch break or get in the gym after work?
10
Cups of Water
We’re always being told to drink more water, that’s not new. But it’s easier said than done. A lack of hydration can explain the typical 3 o’clock slump. It’s recommended to get 500ml before 12pm, another by 3pm, and finally again by 5pm, to avoid dehydration throughout the working day. This can help you stay focused, ensuring you work at your full potential for all the hours you’re in the office.
30
Minutes to Switch Off
We’re all guilty of it. Having a scroll before bed. Checking emails, Instagram, watching TV. Seemingly harmless and a lot of people’s chosen method to unwind, using electronics just before you sleep delays your body’s internal clock, stimulating body and brain, making it harder to drift off.
What can I do instead? It might be hard to crack the habit of scrolling before bed, so replace it with another way to unwind, without going cold turkey. Try reading a book or magazine, it could be related to work if you are anxious to stay focused. Need something that requires a little less effort? Try using to a meditation app, there are plenty out there that have everything from a 5-minute relaxation to an hour long bedtime story, whatever helps you nod off best!
Following these numbers could make a difference to your overall health, both mental and physical. It might not be an overnight change but it can help you work towards a happy and healthy life, both at work and home. At Avenue HQ we encourage all of our members to lead a healthy lifestyle at work, with breakfasts, yoga and events on throughout the month.
Learn more about Men’s Health Week here: https://www.menshealthforum.org.uk/mhw