By Ana Riza S. Bringas

Maintaining a good and healthy lifestyle despite long working hours can be a challenge and can lead to fatigue, stress, poor concentration, and increased risk of chronic diseases, but it’s definitely possible with some determination and planning. In this article, our employees will share with you some ways to maintain your health and well-being when you have a busy schedule.

“They say, sitting is next to smoking – working long hours in a corporate set-up could really harm our health.

The best way to stay healthy while working long hours is to have that awareness, discipline, and right practice on food intake, exercises, mobilizing, and stretching.

While celebrations happen at the workplace, try to avoid food high in cholesterol or take the right food proportions. If you’re aware of your medical health conditions – try to consult our nurses and doctors on duty. Prevent alcohol intake and smoking.”

MACKY VITUG, HUMAN RESOURCES AND ADMINISTRATION

“For me, the best way to stay healthy while working long hours is to set a personal goal(to stay fit). From that goal, you must have consistent daily targets to achieve it which can be a 5 km walk, a 10 km run, or a 40 km bike ride. Those daily targets will compound into weekly and monthly accomplishments. One thing more is to enjoy the activities so that you may not feel burdened doing them. Hence, it will result in bigger results in the long run.

ROGER PERALTA, INTERNAL AUDIT

Staying healthy while working long hours is essential for overall well-being and productivity.  Here are some of my tips:

1. Stay hydrated – well-hydrated means helping maintain focus and energy levels.
2. Take regular breaks – do stretching, walk around, or do simple exercises to prevent stiffness and improve circulation. 
3. Eat nutritious meals.  To maintain higher energy throughout the day, choose healthy meals and snacks like fruits, vegetables,  lean protein, etc to fuel our body and sustain energy levels.
4. Get sufficient sleep – aim for 7-9 hours of quality sleep to recharge our body and mind.
5. Practice ergonomics – ensure our workplace is ergonomically set up to minimize strain on our body.
6. Exercise regularly – helps reduce stress, improve mood, and boost overall health. 
7. Manage stress – take a deep breath or meditation to help manage work-related stress and promote relaxation.
8. Seek help when needed – don’t hesitate to reach out for support if you’re struggling with your physical or mental health.

By prioritizing your health and well-being you can better cope with the demands of long hours and maintain a balanced and fulfilling lifestyle. 

MARIO GARCIA, SUPPLY CHAIN MANAGEMENT

 “For me the best way to stay productive while working long hours is to keep yourself healthy. Eat a healthy diet, exercise regularly, manage stress effectively, and take regular breaks during your workday. Always think positive & stay happy

ALMA VALMEO, TOLLWAY DEVELOPMENT AND ENGINEERING

“The best way to stay healthy is to avoid a stressful environment.  Always thankful every day and live a simple but meaningful life! Choose running more often and maintain 7 to 8 hours of sleep a day. Workhard + Run More = Worry Less!”

PIO  TUMPANG, HUMAN RESOURCES AND ADMINISTRATION

‘The best way to stay healthy while working long hours is to drink more water to stay hydrated at all times and limit soft drinks/sugared beverages, eat more veggies, and make time to do exercise.”

LHEA MAE   DE JESUS, TRAFFIC OPERATIONS

Stay Hydrated: Drink plenty of water which can help maintain energy levels and focus.

Healthy Snacks: Keep nutritious snacks on hand to fuel your body and avoid relying on unhealthy options.

Ergonomic Setup: Ensure your workspace is ergonomically designed to reduce strain on your body.

Stretching: Incorporate stretching exercises while working to avoid muscle tension and improve flexibility.

Social Support: Stay connected with friends and family for emotional support and consider joining a fitness class or group activity.

JOVIT CABALLERO, TOLLWAY DEVELOPMENT AND ENGINEERING

“The best ways that I do to stay healthy while working long hours is setting my productive working hours, setting my regular breaks, and setting my boundaries to prevent work from taking over personal time. This manages my stress and helps me preserve my energy better. I also prioritize my sleep hours for recovery.

DIO  MEJIA, COMPLIANCE & BUSINESS EXCELLENCE

For me, the best way to stay healthy while working long hours is to keep yourself entertained and prioritize your peace of mind. I do this by getting to know my colleagues more by talking to them and having some bonding moments outside the office like eating out, going to different places, and playing some sports. Other things are celebrating each other’s achievements, after all, you all work for one organization.

MONCHI AMPIL, COMMUNICATION AND STAKEHOLDER MANAGEMENT

I find the following effective.

1. Mindset for a long day (mind over matter) it really works.
2. Light snacks in between meals
3. Stationary hand and foot exercise
4. Listen to relaxing music
5. Constant interaction with peers

JEC MERCADO, TRAFFIC OPERATIONS

This always applies to me as an office-based employee and basketball admin – the best way to stay healthy while working long hours is that I have my daily “to-do task” in my notebook to make sure that I will not forget any matters for the day. I have to make sure that I drink enough water and not too much coffee. I take breaks like stretching, walking, and having a good laugh with colleagues. And most importantly, I always have good posture while working.

IYAH GUMATAY, NRW- MARKETING

For me to manage my mental health and physical body by working for longer hours, I do activities such as long walks, stretching, and joining my Archery team doing workouts and drills. Having activities after work and on rest days makes my mind and body more active and focused. I personally feel the improvement in my mental and physical health.

MARK TEODORO, TECHNOLOGY

“I begin my day with an early morning walk, dedicating 30 minutes to an hour to invigorate myself before work. Additionally, I ensure I have my 2-liter tumbler with me in the office, filling it with water before I start my tasks to remind myself to stay hydrated. I prioritize regular meals and opt for smaller, more frequent ones to maintain energy levels throughout the day”

JENNIFER LOMERIO, TOLL OPERATIONS

Here are my tips/ routine for a healthier lifestyle despite working long hours

1. Start your day with a glass of lukewarm water to rehydrate and flush the toxins inside the body.
2. Limit unhealthy foods and eat nutritious foods
3. Exercise regularly and be physically active
4. Drink plenty of water and limit sugared beverages
5. Take multivitamins supplements
6. Take frequent breaks, reduce sitting and screen time, and get some fresh air to avoid stress 
7. Maintain proper posture
8. Get enough sleep
9. Manage your emotions and stress level
10. Regularly consult your doctor/ medical check-up
11. LOVE YOURSELF
12. PRAYERS to thank HIM for good health, safety, and all HIS blessings

MIKE MALLARI, LEGAL

Remember, maintaining a healthy lifestyle is not just about physical health, but also mental and emotional well-being. Finding a balance that works for you and sticking to it can make a world of difference. If you want any more tips on this, feel free to click the link below.

References:

Working Long Hours and Health: How to Stay Healthy with a Grueling Schedule | LinkedIn

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