Work and health: 50% balance

Section 1: Health and productivity: inextricable connection

Work and health are two sides of the same medal. The neglect of one inevitably leads to the deterioration of the other. A healthy employee is a productive employee. This is not just a slogan, but a scientifically proven fact. Physical and mental well -being directly affect concentration, creativity, energy and, as a result, on the overall labor productivity.

• Physical health as a foundation: Good physical health provides a sufficient level of energy to perform working tasks. Regular physical exercises, balanced nutrition and sufficient sleep are three whales on which performance is kept. The lack of sleep, improper nutrition and the lack of physical activity lead to fatigue, irritability and a decrease in concentration. This, in turn, affects the quality of work and increases the risk of errors. In addition, poor physical health increases exposure to diseases, which leads to sick leave and a decrease in overall labor productivity.

• Mental health as an incentive: Mental well -being plays an equally important role. Stress, anxiety and depression have a destructive effect on the ability to concentrate, decision -making and interaction with colleagues. Chronic stress leads to burnout, apathy and loss of motivation. Support for mental health is an investment in the productivity and loyalty of employees. This includes the creation of a favorable working atmosphere, the provision of opportunities for professional growth and the development of stress management skills.

• Ergonomics of the workplace: An incorrectly organized workplace can cause chronic back pain, neck and wrists. Ergonomics is the science of creating comfortable and safe working conditions. The optimal height of the table and chair, support for the lower back, the correct location of the monitor and keyboard – all these are important factors that affect physical health and, as a result, on labor productivity.

• The influence of corporate culture: The culture of the company has a huge impact on the health and well -being of employees. Support for a healthy lifestyle, a flexible work schedule, the possibility of remote work, a program to reduce stress – all this contributes to the creation of a favorable working environment in which employees feel valuable and motivated. The toxic working environment, characterized by high competition, lack of support and excessive workload, leads to stress, burnout and worsening health.

• Prevention of diseases: Regular medical examinations and vaccination help to identify and prevent the development of diseases in the early stages. Corporate health programs, including lectures on a healthy lifestyle, screening and consulting doctors, contribute to increasing employees’ awareness of their health and motivate them to a healthy lifestyle.

Section 2: Balance between work and personal life: APPRIENCE FORT

The balance between work and personal life is not a myth, but a completely achievable goal. This means the ability to find time for work, family, friends, hobbies and rest, without sacrificing their health and well -being. The achievement of this balance requires awareness, planning and ability to prioritize.

• Determination of priorities: The first step towards reaching the balance is the definition of priorities. What is really important to you? Work, family, friends, health, hobby – what is in the first place? When you clearly define your priorities, it will be easier for you to make decisions on how to distribute your time and energy.

• Time planning: Planning is the key to effective time management. Make a list of cases for the day, week, month. Separate large tasks into smaller and specific ones. Use planners, calendars and other tools to organize your time.

• Establishment of borders: It is important to be able to set the boundaries between work and personal life. Do not let the work invade in your personal time. Turn off the notifications on the phone after the end of the working day. Do not check the e -mail on weekends. Remember that you need time to relax and restore strength.

• Task delegation: Do not try to do everything yourself. Delegate the tasks of colleagues or subordinates. This will allow you to free time for more important things and reduce stress.

• Using technology: Modern technologies can help you more effectively manage your time and work remotely. Use tools for video conferences, file exchange and joint work.

• Practice of awareness: Awareness is the ability to attend the present moment and realize your thoughts, feelings and sensations. The practice of awareness helps to reduce stress levels, improve concentration and increase overall well -being.

• Regular rest: Do not forget about regular rest. Take short breaks during the working day to stretch and relax. Go on vacation at least once a year. Spend time in nature. Make your favorite hobby.

• Communication with loved ones: Support for communication with family and friends. Spend time with them, communicate, share your joys and sorrows. Social support is an important factor that helps to cope with stress and improves overall well -being.

• Development of stress management skills: Learn relaxation techniques such as meditation, breathing exercises and yoga. Do physical exercises that help reduce stress. Avoid alcohol abuse and other harmful substances.

• Flexible work schedule: If possible, ask your employer to provide you with a flexible work schedule. This will allow you to more effectively manage your time and combine work with personal life.

Section 3: Ergonomics of the workplace: Investment in health and performance

The ergonomics of the workplace is not just a fashionable trend, but the need to maintain health and increase labor productivity. An incorrectly organized workplace can cause many problems such as back pain, neck, wrists, headaches and eye fatigue. Investments in an ergonomic workplace are investments in the health and well -being of employees, as well as in improving the efficiency of their work.

• Correct posture: Proper posture is the basis of an ergonomic workplace. Sit straight, with a flat back and shoulders. Do not stoop and do not lean forward. Use a stool with good support for the lower back.

• The height of the table and the chair: The height of the table and chair should be selected so that your elbows are bent at an angle of 90 degrees, and the forearms are parallel to the floor. Your feet should be completely on the floor. If your legs do not reach the floor, use the foot stand.

• The location of the monitor: The monitor should be at the distance of an outstretched arm from your eyes. The upper edge of the monitor should be at the level or slightly below the level of your eyes. This will help to avoid tension in the neck and eyes.

• The location of the keyboard and mice: The keyboard and the mouse should be on the same line, right in front of you. The keyboard should be located in such a way that your wrists are straight and not bent. Use the wrist stand to avoid tension.

• Lighting: Provide sufficient lighting of the workplace. Avoid glare on the monitor. Use a table lamp to illuminate the working surface.

• Breaks: Take short breaks every 20-30 minutes to stretch and relax. Get up, go, do a few exercises for the neck and shoulders.

• Workplace adjustment: Spend and correct your workplace regularly to make sure that it meets your needs.

• Specialist consultation: If you have any health problems associated with work, consult a doctor or ergonomist.

• Using specialized equipment: Consider the possibility of using specialized equipment such as ergonomic keyboard, mice, coasters for monitor and chairs.

• Organization of workspace: Organize your workspace so that all the necessary items are at hand. This will help to avoid unnecessary movements and stress.

Section 4: Nutrition and hydration: Fuel for productivity

Nutrition and hydration are the main sources of energy for our body. Proper nutrition and sufficient water consumption are necessary to maintain high labor productivity and well -being. Improper nutrition and lack of water lead to fatigue, a decrease in concentration and a deterioration in the general state of health.

• Regular nutrition: Eat regularly, do not skip food meals. Try to eat 3 basic meals and 2-3 snacks during the day.

• Balanced diet: Your diet should be balanced and contain a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals.

• Squirrels: Proteins are necessary for the construction and restoration of fabrics. Include meat, fish, eggs, legumes, nuts and seeds in your diet.

• Fat: Fats are necessary to maintain brain and nervous system health. Choose useful fats such as omega-3 fatty acids contained in fish, avocados and nuts.

• Carbohydrates: Carbohydrates are the main source of energy for our body. Choose complex carbohydrates, such as whole grain products, vegetables and fruits.

• Vitamins and minerals: Vitamins and minerals are necessary to maintain health and normal functioning of the body. Use a variety of fruits, vegetables and greens.

• Avoid processed products: Avoid the use of processed products, fast food, sweet drinks and other harmful products.

• Water: Drink enough water during the day. Dehydration leads to fatigue, headaches and a decrease in concentration. It is recommended to drink at least 8 glasses of water per day.

• Coffee and tea: Moderate use of coffee and tea can help increase concentration and energy. However, do not abuse caffeine, as it can cause anxiety and insomnia.

• Healthy snacks: Light a healthy food, such as fruits, vegetables, nuts, yogurt or whole grain crackers. Avoid sweet and fat snacks.

• Power planning: Plan your food in advance to avoid the temptation to eat something harmful. Take healthy snacks and lunch with you.

• Conscious nutrition: Eat consciously, do not rush and enjoy food. This will help you better control your appetite and avoid overeating.

Section 5: Physical activity: the key to energy and good health

Physical activity is an important component of a healthy lifestyle. Regular physical exercises not only improve physical health, but also increase energy, reduce stress and improve mood.

• Regular exercises: Try to engage in physical exercises for at least 30 minutes a day, 5 days a week.

• A variety of exercises: Choose a variety of physical activity to use different muscle groups. It can be walking, running, swimming, cycling, dancing, yoga or strength training.

• Walking: Walking is a great way to improve health and increase energy. Try to walk as much as possible, for example, to work or during a lunch break.

• Ladder: Go up the stairs instead of an elevator. This is a great way to strengthen the muscles of the legs and improve the cardiovascular system.

• Charging breaks: Take short charging breaks during the working day. Perform simple exercises such as squats, push -ups or stretching exercises.

• Active weekend: Spend the weekend actively. Go for a walk in the forest, ride a bicycle or go in for sports.

• Sports: Write down to the gym or sports. This will help you remain motivated and regularly engage in physical exercises.

• Yoga and Pilates: Yoga and Pilates are great ways to improve flexibility, strength and coordination. They also help reduce stress and improve mood.

• Power training: Power training helps strengthen muscles and bones. Do strength training 2-3 times a week.

• Warm up and hitch: Do not forget to do warm -up before training and a hitch after training. This will help prevent injuries.

Section 6: Stress Management: Preservation of Mental Health

Stress is an inevitable part of life, but chronic stress can negatively affect health and labor productivity. It is important to learn how to manage stress and cope with it effectively.

• Determination of stress sources: The first step towards stress management is to determine its sources. What causes you stress? Work, family, finances, relationships – what is in the center of your experiences?

• Relaxation techniques: Learn relaxation techniques such as meditation, breathing exercises and yoga. They help reduce stress and improve mood.

• Meditation: Meditation is a great way to relax and calm the mind. Find a quiet place, sit comfortably and focus on your breath.

• Respiratory exercises: Respiratory exercises help reduce stress and anxiety. Make a few deep breaths and exhalations, focusing in your breath.

• Yoga: Yoga is a great way to improve flexibility, strength and coordination. It also helps to reduce stress and improve mood.

• Physical activity: Physical exercises help reduce stress and improve mood. Do physical exercises regularly.

• Dream: A sufficient sleep is necessary to restore strength and reduce stress. Try to sleep at least 7-8 hours at night.

• Time planning: Time planning helps reduce stress and improve productivity. Make a list of cases for the day, week, month.

• Task delegation: Do not try to do everything yourself. Delegate the tasks of colleagues or subordinates. This will allow you to free time for more important things and reduce stress.

• Communication with loved ones: Support for communication with family and friends. Spend time with them, communicate, share your joys and sorrows. Social support is an important factor that helps to cope with stress.

• Hobbies: Make your favorite hobby. This will help you relax and distract from everyday problems.

• Refusal of bad habits: Avoid alcohol abuse and other harmful substances.

• Professional help: If you cannot cope with stress yourself, seek professional help to a psychologist or psychotherapist.

Section 7: Dream: The basis of health and productivity

Sleep is a vital body of the body. The lack of sleep negatively affects health, labor productivity and overall well -being. During sleep, the body is restored, the brain processes information and strengthens the memory.

• Regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your circus rhythm.

• Comfortable atmosphere: Create a comfortable sleeping atmosphere. The bedroom should be quiet, dark and cool.

• Avoid caffeine and alcohol: Avoid the use of caffeine and alcohol before bedtime.

• Limit the use of gadgets: Limit the use of gadgets before bedtime. Blue light emitted by gadget screens can disrupt the production of melatonin, sleep hormone.

• Relaxing rituals: Develop relaxing rituals before bedtime. It can be a warm bath, reading a book or listening to calm music.

• Physical activity: Take physical activity during the day, but avoid intensive training before going to bed.

• World: Explore bright light during the day, especially in the morning. This will help regulate your circus rhythm.

• Convenient bed: Invest in a comfortable bed and pillow.

• Avoid heavy food: Avoid heavy food before bedtime.

• Doctor consultation: If you have sleep problems, consult a doctor.

Section 8: Fighting Prevention: Care for yourself at work

Burning is a state of emotional, physical and mental exhaustion caused by chronic stress at work. Fighting is manifested in a sense of fatigue, cynicism and a decrease in professional efficiency.

• Recognition of features of burnout: It is important to be able to recognize signs of burnout in the early stages. It can be a feeling of fatigue, irritability, decreased motivation, sleep problems, headaches and other physical symptoms.

• Establishment of borders: Set the boundaries between work and personal life. Do not let the work invade in your personal time.

• Task delegation: Do not try to do everything yourself. Delegate the tasks of colleagues or subordinates.

• Breaks: Take regular breaks during the working day.

• Vacation: Take your vacation regularly.

• Hobbies: Make your favorite hobby.

• Communication with loved ones: Support for communication with family and friends.

• Physical activity: Do physical exercises regularly.

• Proper nutrition: Eat correctly and balanced.

• Dream: Sleep enough hours.

• Stress management: Learn to manage stress.

• Professional help: If you cannot cope with burnout yourself, seek professional help to a psychologist or psychotherapist.

Section 9: Creation of a healthy working environment: employer responsibility

The creation of a healthy working environment is the responsibility of the employer. A healthy working environment helps to increase labor productivity, reduce incidence and increase employees loyalty.

• Ergonomics of the workplace: Provide ergonomic jobs for all employees.

• Flexible work schedule: Offer a flexible work schedule.

• Remote work: Give the opportunity to remove work.

• Health programs: Develop and implement health programs for employees.

• Mental health support: Give access to consultations of psychologists and psychotherapists.

• Stress management training: Organize the training of employees of stress management techniques.

• Creating a positive atmosphere: Create a positive and supportive atmosphere at work.

• Recognition and encouragement: Recognize and encourage employees.

• Feedback: Provide regular feedback to employees.

• Employee involvement: Enough employees in decision -making.

Section 10: Evaluation and Monitoring: Measurement of Health Effectiveness

Evaluation and monitoring are important stages in the implementation of health programs at the workplace. They allow you to measure the effectiveness of programs and make the necessary adjustments.

• Data collection: Collect data on the health and well -being of employees.

• Data analysis: Analyze the data to identify trends and problems.

• Evaluation of effectiveness: Assess the effectiveness of health programs based on the collected data.

• Progress monitoring: Monitor progress in achieving the goals of the program.

• Making adjustments: Make the necessary adjustments to the program based on the results of evaluation and monitoring.

• Feedback with employees: Get feedback from employees about the program.

• Regular assessment: Conduct a regular assessment of the program.

• Using results: Use evaluation results to improve the program.

• Reporting: Prepare reports on the results of the program.

• Transparency: Be transparent regarding the results of the program.