If you’re working long hours, you need to keep your energy level up and your brain active. The human body is a complex machine and to attain maximum efficiency we need to keep healthy on numerous levels; physically, spiritually, emotionally, and of course mentally. When you are working long hours it is imperative that you do not neglect your health. Here are some tips that I have found increase my productivity and and stamina in the work place.

 

Eat Right

Having a poor diet is the number one cause of fatigue and energy loss. It can lead to vitamin deficiency, obesity, diabetes, hyper tension and the list goes on. Eating badly will not only impact your productivity but can land you in the hospital from all the diseases that can occur from regular consumption. Although it is much easier when working to simply go out to lunch or pop a pre-packed frozen meal into the microwave, try preparing your lunches and dinners at home the night before. Make sure to keep fresh fruits and vegetables on hand at work. A good rule to follow is is simply to consume more foods that are not bought in packages or boxes etc.

 

Exercise Your Body

Your body is like a machine. To keep in tip top shape you will need to regularly get the exercise you require. Working long hours at the office takes allot of time away from exercise routines. You don’t need to do a 2 hour workout everyday, simply go for a 30 minute run, use an elliptical, or an exercise machine that will be your blood pumping. Regular excises also helps to reduce stress and make it easier for your body to cope with long work hours. Some simple changes to improve your activity level at the office include taking the stairs, sitting on an exorcise ball instead of a chair (helps strengthen your core), go for a walk, stretch or move around every hour, go for a walk during your lunch hour.

 

Exercise Your Brain

Like your body your brain will also need stimulation. Great ways of doing this includes learning a new language, new skill or instrument in your part time. Learning new skills is a great way to build concentration, patience, creativity and tends to bring about a sense of relaxation. Studies have also shown that music has lead to higher academic achievement and critical thinking skills.

 

Drink Lots of Water

The main component of the human body is water. The brain itself consists of 90 percent water. So when you are dehydrated it can cause fatigue, lack of concentration, headaches and it cannot function to the best of its ability. So keep your brain hydrated to increase its maximum efficiency and performance during long work hours.

 

Limit Coffee Intake

Coffee has shown to have some health benefits such as reducing headaches, preventing Alzheimer’s Disease and generally giving your brain a kick start early in the mornings. I am not saying to stop drinking this delicious beverage but to simply limit your intake later in the day to prevent burnout. Coffee can also play a role in dehydrating you with over consumption so for every cup of coffee you drink be sure to follow it up with a large glass of water. Also, drinking coffee late a night may prevent you from getting the most out of your well needed rest, so instead try drinking a caffeine free herbal tea as a healthy alternative.

 

Get a Full Night’s Rest

Sleep deprivation has actually been utilized as a form of torture and can have profound physiological effects of our emotional states. Many of us don’t get enough sleep. The average adult needs between 7 to 9 hours of sleep to function their best.  There are many negative results that can occur from a bad night’s rest such as an inability to concentrate, fatigue and of course many people may become cranky which is not fun for anyone.  At the end of the day many of us will watch TV or using our computers until we fall asleep, this often prevents the brain from getting tired. Instead try reading, dimming the lights or take a shower before bed.

 

Reading a Book or Magazine

Reading is great exercise for your brain, it not only expands your vocabulary but also expands your imagination, improves memory, problem solving skills, your attention span and makes it easier for you to articulate your thoughts. I have found reading to be extremely beneficial in the design field as one must relay ideas and concepts to an audience and having them understand and construct a mental depiction of your words is essential since without visuals it can be difficult. Reading can enhance your vocabulary and give you the tools essential to convay your thoughts. Reading is also known to reduce stress levels.

 

Decluttered Office Atmosphere

Having clutter around the office can add to distractions and limit focus on the tasks at hand. Removing these distraction from the work space can dramatically increase your productivity. If you have allot of paper on your desk make sure to organize it and store it in a file cabinet out of your view. Take a minimalist approach and get rid of unnecessary knick knacks and objects cluttering your desk. A good rule of thumb I use is if it doesn’t serve a practical purpose why have it. I am not saying that your office should be barren, but simply be mindful about what is necessary and what gets in the way.

 

Stay Social

It’s important to take breaks during your day from your work, this can be as simple as having a quick lunch with a friend or going for a cup of coffee. As humans, we are social creatures and need to connect with one another. It’s important to continue to have a social life and see you friends when you can. Good friends make us cheerful and energised and also contribute to a healthy mental state.