All work and no play might make Jack a dull boy, but when we do not achieve a work-life balance, we risk damaging our health. TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, recognizes that health is often the first area of our lives we overlook when our work-life balance is out of sorts. Incorporating healthy habits into everyday living can help individuals with the balancing act.
When Work-Life Balance is Poor
When people lean heavily into the working aspect of their lives, the risk of developing health problems should be a cause for concern. Research suggests that those who overwork are more likely to develop heart disease and type 2 diabetes. Studies have shown that if someone works more than 55 hours a week, he or she has a 23% increased risk of heart disease, a 13% greater risk of a heart attack, and is 33% more likely to suffer a stroke.
High-stress levels, unhealthy eating habits, and sedentary lifestyles—common behaviors when working too much—can further an individual’s struggle with weight gain.
When experiencing stress, the hormone cortisol increases, which can heighten blood pressure among other health concerns. Stress can disturb sleep, and a lack of sleep can make people more susceptible to illness. In addition, we often focus on ourselves when we are stressed, neglecting relationships which studies show can help prevent illnesses like obesity.
Busyness during the workday can also lead to skipping meals or skimping on breakfast or lunch, causing overeating at night. In addition, if we are anxious to return to work, we may be more inclined to buy take-out food, which is often higher in fat, sodium, and other unhealthy ingredients.
Finally, it is dangerous if schedules do not set aside time for exercise. It is recommended that individuals perform 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Meeting this requirement has a host of health benefits, including combating heart disease, strokes, and other conditions that are at risk when overworking.
How to Achieve Work-Life Balance with Healthy Habits
- Establish a Sleep Routine. Sleep is key. Schedule a time to go to bed and a time to wake up. Stick to it, even on the weekends. Your REM cycle will improve if you remove screens from your bedroom at least an hour before sleep.
- Set boundaries. Society can be obsessed with getting more done, and we often overschedule ourselves without even realizing it. Maintain a space for work and a space for other life happenings. When you finish your workday, leave work at work and be fully present with your family or in other activities. Your schedule should reflect a variety of pursuits.
- Plan. To avoid unhealthy eating, prepare your lunches and dinners for the week on Sunday. This can be anything from cooking a big batch of soup to making veggie-heavy dishes. Be sure to pack plenty of water for the day. Staying hydrated is an important part of wellness.
- Integrate Physical Activity into Your Routine. While it’s great to get to the gym before or after work, this might not be ideal every day. Make time for physical activity during the day by biking to work in warm weather, taking the stairs when possible, getting up to talk to your coworkers, or going for a walk during your lunch break.
- Join a TOPS chapter. Need inspiration or encouragement to achieve a healthy balance? Find a TOPS meeting in your area to learn more about the effects of work-life balance on weight loss and maintenance.
About TOPS®
TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.
Today there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.
Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800-932-8677 to learn more about TOPS and to find a local chapter.