Leadership and Executive Development for women of all races, cultures and backgrounds
Issue link: https://diversitywoman.epubxp.com/i/510478
DW Life > d i v e r s i t y w o m a n . c o m S u m m e r 2 0 1 5 D I V E R S I T Y W O M A N 37 (about four cups of brewed cof ee per day) appears to be a safe amount for adults. Start to curb your caf eine habit. When you want to reach for a cup of cof- fee or a soda, grab some decaf or herbal tea instead. If you drink caf einated tea, cut down on the brew time. T e ideal bev- erage is water: add a squeeze of lemon or a drop of juice for a f avor boost. MISTAKE #6: Too much sitting We've all been there. We have too much to do in one day, so we stay glued to our desk. By the end of the day, we feel fraz- zled and fried, unable to concentrate, ex- hausted, and burned out. Sitting doesn't just make you tired. It's been linked to obesity, metabolic syndrome, cardiovas- cular disease, and cancer. You might think that getting up to stretch will reduce your productivity. But leaving your of ce chair is important, not only for your productivity but also for your energy level and overall health. Solution: Experts say you should get up at least once an hour to give your body a break from sitting. At the very least, get up and stretch your arms, neck, and legs. Lean over in your chair to touch your toes, or do a few shoulder rolls. Once a day, leave your space and go for a 10-minute walk or do a few yoga stretches. T ink about ways you can incorpo- rate standing and moving into your day, whether taking phone calls while stand- ing up or having a walking meeting with a colleague. Or consider requesting a standing desk. MISTAKE #7: Not taking advantage of your company's wellness programs Some forward-thinking companies have implemented wellness programs that of- fer group exercise, wellness workshops, and health classes. "Many people leave money and opportunities on the table," says Benz. "Employers have good inten- tions with those programs. T ey are typi- cally underutilized, even though they have a lot of value." Solution: Call your human resources representative to f nd out what your company of ers, which could include on-site classes, discounts to a wellness program like an online health tool, prod- ucts and services available through a health plan, or an employee assistance plan that provides counseling, referrals, child care, or help with legal issues. T e rep can also tell you about the company's health savings accounts and high-deduct- ible health plans. MISTAKE #8: Going it alone T ere is strength in numbers. T e more you surround yourself with people who have similar health goals, such as losing weight or reducing stress, the more likely you'll have success. A workout buddy at work can support your ef orts, keep you motivated, pry you out of your of ce chair when you are convinced you don't have time to exercise—and cheer you on when you need it. Solution: Ask a colleague who has simi- lar goals to join you in a consistent rou- tine. Make a commitment to go for a 10-minute walk each day and encourage each other to stick to it. Start a lunch- time running club, meditation group, or walking session if none is available. And have fun: when you reach your wellness goals, reward yourself with a low-fat decaf latte or a night at the movies. MISTAKE #9: Always being available In this hectic 24/7 world, our personal time is slowly eroding. We are obsessive about checking our email and are con- stantly multitasking, causing mental fa- tigue and unnecessary stress. Solution: When you need to focus on a task, close your email for an hour or two. If you need to take a break, leave your phone at your desk. Find ways to guard your time within the conf nes of your work responsibilities. Don't an- swer emails on the weekend, unless it's an emergency: emails can usually wait. By creating these boundaries, you will vastly improve your overall health and well-being and give your mind and body a chance to unwind. MISTAKE #10: Nibbling goodies It's an inevitable part of of ce life. Walk into the kitchen, and you might f nd yesterday's birthday cupcakes, a box of donuts, or the bagels from a morn- ing meeting. Stroll down the hall, and there's the candy bowl. Open your drawer, and you spy the chocolate bar you bought from a coworker to sup- port her kid's fundraiser. Eating these sugary treats gives you an initial boost, but soon thereafter, it takes your blood sugar on a wild ride, ultimately leaving you tired and unproductive. Solution: When you feel tempted, pass by the candy jar and choose a healthy al- ternative: go for a walk, climb the stairs, or drink a big glass of water instead. And if you need to, visit your health buddy to get some support. DW Nora Isaacs is a freelance health writer and editor who lives in the San Francisco Bay Area. THINKSTOCKPHOTOS