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Small steps to a healthy lifestyle - Audrey Vella

17 May 2020 16:00 | Anonymous
EVERY DAY IS ANOTHER CHANCE TO GET STRONGER TO EAT BETTER TO LIVE HEALTHIER AND TO BE THE BEST VERSION OF YOU.
In today’s world, everything is geared to make life as energy-efficient as possible. We do not have to walk up the stairs because there is usually a lift to carry us, and we do not have to wash the car ourselves because most of us take it to a car wash to get it cleaned. As tempting as these choices may seem at the time, many of us run the risk of falling victim to this “easy-way-out” mentality that is deceptively not “easy” at all in the long run. Cardiovascular diseases, chronic stress, high blood pressure, feelings of anxiety, and other obesity-related problems are all part and parcel of the rat race of modern living. This is an issue that should hit very close to home, as per NSO statistics issued, Malta has a very high rate of overweight people 61.8% when compared to Europe’s 51.2%.
Keeping this in mind, I would argue that we business professionals stand to benefit more from incorporating regular fitness goals into our lives than other individuals, as our subsequent career choices make us more vulnerable to giving in to an unhealthy lifestyle laden with health issues.
This is mostly due to the sedentary nature of our profession and is further exasperated by the mental stressors often found in the workplace setting.
However, it does not mean that we have to starve ourselves or spend long hours at the gym. For some, living a healthy lifestyle may mean increasing weekly exercise, while for others, improving nutrition, work-life balance, or sleep habits may be their priority.
A healthy lifestyle is part of a lifelong journey and not a quick fix.
It needn’t be an intimidating and time-consuming overhaul of one’s life; simply a set of conscious decisions working towards a more balanced, happier, and ultimately healthier you.
NUTRITION – “I JUST DON’T HAVE THE TIME”
When we think about our diet, we probably do so in terms of the calories found in foods we like to eat. However, what’s essential for our health are the nutrients contained in those foods. A balanced diet requires adequate water intake as well as the consumption of food in varying amounts from five nutrient groups – carbohydrates, protein, fats, vitamins and minerals.
With our busy working routines, we often tend to veer towards easily accessible food options and purchase our lunches from the nearest outlet, or worse, starve ourselves during the day and then indulge in a heavy dinner. It is of utmost importance to start our day with a healthy breakfast as it ends the fasting period we experience during sleep and decreases our appetite throughout the day. Consuming a healthy dose of carbohydrates in the morning contributes to healthy brain functioning, leading to better memory, and lower stress. Breakfast should be taken within the first hour from when we wake up, followed by a snack/meal every three hours.
PHYSICAL ACTIVITY & OFFICE LIFE
Healthy eating alone is not the solution to sustaining comprehensive, long-term health. It is important that we also engage in regular physical activity as our body will benefit from:
  • strengthened muscles
  • improved cardiovascular health
  • increased bone density
  • decreased risk of lifestyle diseases
  • reduced risk of injury from a sedentary/inactive lifestyle
  • more confidence and greater zest for life
Getting in shape may appear to be hard work and time-consuming, but it does not need to be. Even within the office environment, there are a plethora of choices that present themselves to us daily. We can start improving our physical activity by taking the stairs instead of the lift or simply walking around the office while reading a document. Taking advantage of these little pockets of activity throughout the week does truly make a difference in the long run, as what may seem like a set of micro-tasks that require minimal effort can not only steadily work towards your health goals, but can effectively influence your attitude towards activity in general.
A 6-MINUTE WORKOUT THAT YOU CAN DO EVEN AT THE OFFICE!
Choose 2 exercises from each muscle group and repeat for 1 minute each.

UPPER BODY

  • Bicep Extensions
  • Raised Arm Holds
  • Standing Shoulder Taps
  • Arm Scissors

LOWER BODY

  • Lunges
  • Calf Raises
  • Squats
  • Wall Sit

ABS

  • Standing Marches
  • Cross Body Punches
  • Front Kicks
  • Side Bends
WORK-LIFE BALANCE, MENTAL HEALTH & FITNESS
Maintaining a healthy balance between one’s social life and work life is very important. This can be the most challenging balance to achieve, because it doesn’t just involve managing  our own needs, but also how our needs integrate with those of others. We push ourselves at such a cracking pace these days that feeling stressed can almost become the normal way to feel. While experiencing occasional moments of pressure can be quite useful because it helps to keep us on the ball, prolonged exposure to stress, as well as ignoring the physical symptoms associated with it, is not healthy at all. When stress becomes all-consuming; leading to exhaustion, cynicism, and hatred towards our job, then we would have reached a level of burnout that is hard to recover physically and mentally from. Setting individual fitness goals for yourself is an effective way to prevent such burnout by offering your body a brief moment to vent out the tension that would have steadily been building up throughout the week, and also by offering yourself a short moment of peace away from the stressors of office life.
It is challenging for us professionals to switch off from the workplace with today’s improved technology of smartphones and emails on the go. However, we need to recognise the value of leisure and relaxation for our mental and physical health, and general well-being. We should organise leisure activities that give us satisfaction and enjoyment to ensure a good balance between work and non-work life activities. Our working life is a marathon, not a sprint, and thus we need to pace ourselves and look after our health and well-being in order to sustain our capacity to work well in jobs that are often demanding on our time and energy.
SLEEP
A commonly overlooked aspect of a healthy lifestyle is getting enough sleep. Sleep gives our brain the chance to process everything we’ve learnt or experienced during our day, as well as prepares us for the following day. It helps us stay focused, make decisions and regulates our mood. Lack of sleep can be both a cause and an effect of excess stress. Without sufficient sleep, our mental and physical processes steadily deteriorate. Sleeping extra hours may significantly improve our daytime alertness and mental abilities. Sleep is part of a healthy lifestyle and can be improved through exercise and healthy eating. As little as 10 minutes of added aerobic exercise during the day will help you fall asleep better at night.

Audrey Vella - Certified Public Accountant, Qualified Personal Trainer & Founder of Fitness Farm. She is also a member of the MIA Gaming Committee.


               

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