Most of us behave like robots nowadays. We go to work from Monday to Friday, work for 9 hours, 10 hours or even 14 hours sometimes, sit through meetings, discussions and brain-storming sessions and are least bothered about meal timings or sometimes we don’t even hesitate to skip our meals. Yes! We are indeed talking about the IT industry work culture here. Although quite a many corporate wellness programs have been formulated, none of them have been successful in matching the required result. The problem is not with these programs, but with the concept that relies on ‘one-size-fits-all’ approach.
Research and studies done by highly recognized organizations over a vast time period with a huge number of employees have finally concluded that small, smart changes can create a strong and sensible worker. Although not time consuming, these changes are critical for molding the individual into the desired candidate. These changes can be organized under four main umbrellas- stress and recovery, mindfulness/concentration, intelligent nutrition and leveraged movement.
Here are simple examples that make use of these umbrellas to help you lead a better life:
Every stressor has a recovery option: After a serious meeting with the CEO or a presentation to an invaluable client, you need some activity to boost your spirits and make you feel relaxed. You can have a small walk around the office, do simple breathing exercises for a few minutes or have a cup of black tea/milk tea to bring you back to the present state of mind and let go of the previous events.
Concentrate 100% on the scheduled event: Before an all-important client presentation it is entirely necessary to be mindful of the situation and give your 100-percent concentration. A short meditation before the important event is helpful and can keep you totally immersed in the ongoing events.
Intelligent nutrition: Work occupies priority over health and nutrition for most of us. We often sail through the day grabbing on some junk foods or on-the-go foods such as granola bars, burgers or frankie. Carry healthy snacks such as fruits and nuts to workplace and keep them at your desk. Include snacks time in your diary and follow it diligently just like the time you devote in case of work and meetings. Drink plenty of fluids to stay hydrated. Every individual needs to consume at least 2-3 liters of water every day. Be it at your desk or in a meeting room, don’t feel shy to sip water from your bottle. You are, in fact, teaching others also the importance of staying hydrated. You can contact a registered dietitian nutritionist at www.firsteatright.com to help you prepare a healthy diet plan adding nutritious snacks in between meals as per your work timings.
Exercise: Research shows that doing high-intensity exercise for a short time is equally effective as doing low-intensity exercise for a prolonged time. Even when you get a 10-minute gap from your work schedule, try to go for a brisk walk around your office building or do a 10-minute workout that involves cardio or flexibility.
It is not possible to follow all the above said changes together. Start gradually with one or two of these changes and slowly incorporate all these four crucial changes to help you live in the present completely, flexible and energized. It is even more better to schedule these changes in your dairy and protect them vigorously as you would protect an important meeting. You are doing all these small changes to help you stay as a complete person at workplace. Roll up your sleeves and prove your talent to your clients and team members.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.