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News Topical, Digital Desk : Nowadays long working hours have become quite normal. Sitting at the desk for 8-9 hours continuously, work stress, all these have become a part of our life. In such a situation, it is easy to ignore your health, but it can cause serious damage (Long Working Hours Side Effects) in the long run.
Due to long working hours, many types of diseases can affect us. In such a situation, how to keep oneself healthy is a big concern. In such a situation, to know how to keep oneself healthy (Health Tips), we spoke to Dr. Sanjeev Chaudhary (Chairman, Cardiology, Maringo Asia Hospitals, Gurugram). Let's know what he said.
Adopt micro-workouts
If it is difficult to take out 1 hour for the gym, then exercise a little bit throughout the day. This is also called 'exercise snacking'.
- Start with small walks - just take a 5-minute walk several times a day. Like 5 minutes before breakfast, 5 minutes of brisk walking in the office after lunch, and 5 minutes before dinner. In this way, you can easily add 30-45 minutes of walk throughout the day.
- Brisk walking is important- Keep in mind that the walk should be so fast that you cannot talk comfortably and your breathing becomes a little faster. This is what works as a real cardio workout.
Do these easy exercises at your desk
Sitting on a chair continuously can cause problems like back pain, neck stiffness. To avoid these, take a 2-minute break every 30-45 minutes and follow these measures-
- Pranayam- Take deep breaths while sitting on your seat. 2-3 minutes of pranayam is also helpful in reducing stress and increasing energy.
- Shoulder and neck exercise- Rotate the shoulders, up and down. Bend the neck very gently to one side, straighten it and then to the other side.
- Stand up- Just get up from your chair and stand up, stretch your body . This small habit also improves blood circulation.
Take special care of nutrition
When we are tired after long hours, we often turn to junk food or tea-coffee, which make us lethargic instead of giving us energy.
- Keep healthy snacks ready- Keep dry fruits, nuts, fruits or roasted chickpeas on your desk. These healthy options will prevent you from eating unhealthy things when you feel hungry.
- Drink plenty of water- Dehydration is a major cause of fatigue and headaches. Always keep a water bottle on your desk and keep drinking small amounts of water throughout the day.
- Make sure to have breakfast- start your day with a breakfast rich in protein and fiber. This will keep you energized throughout the day and you will not feel hungry again and again.
Sleep and stress management are important
- Give priority to sleep- At least 7-8 hours of deep and good sleep is very important to repair the body and refresh the mind. Stay away from mobile and laptop before sleeping.
- Practice mindfulness- Meditate with your eyes closed for 5-10 minutes a day or just sit quietly. This will reduce mental fatigue and increase focus.
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