THE IMPORTANCE OF STAYING HEALTHY
There are many reasons why we need to stay healthy. As a working mother and taking part-time studies, I have every reason I need to stay physically and intelligently healthy. Juggling between family, work and studies can be challenging. I need to stay healthy to be able to take charge of my family, do my work and studies well.
You need to analyze and understand yourself and learn ways to control and balance the eight dimension wellness (as shown below).
Figure 1 – Eight Dimensions Wellness (Resources : http://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness )
PHYSICAL AND INTELLECTUAL WELLNESS
Life can be challenging and we can easily be physically and mentally exhausted. It is important to take care of your physical and intellectual wellness, as we need to be intellectually smart in solving problems and creating opportunities. When you are physically healthy you are able to perform better in any activities and intellectual health can improve your quality of life by increasing your ability to define and solve problems. Being healthy gives you the privilege to enjoy life fully.
STRATEGIES TO BE PHYSICAL AND INTELLECTUAL HEALTHY
With the work load and stress in the office, we easily get physically and mentally exhausted. In order to get you re-energize your physical and intellectual health, you need to pause, stop and analyse yourself. Starting with your body, as healthy body gives healthier mind. There are many ways to improve our physical and intellectual health and wellness, such as;
Improving physical health, you will automatically experience greater mental and emotional well-being. Exercise not only strengthens your heart and lungs, for example, it also releases endorphins, powerful chemicals that lift your mood and provide added energy.
Good diet will support your brain, improve your mental health, gives you energy and help you look better. Take healthy, nutrients food and avoid fast food.
Stress refers to two different things; situations that trigger physical and emotional reactions and the reactions themselves. (Fahey.T.D, 2005). Learn to manage your emotions. Be emotionally intelligent in managing stress and balance your mood.
You can learn by using your sensory input, for example, do some art, play with colors while listening to soothing or uplifting music and have the scent you love such as coffee aroma or lavendar to light up your mood.
GET ENOUGH REST/SLEEP
It is important to have enough rest and sleep as this will help both physical and intellectual wellness. Sleep serves to re-energize the body’s cells, clear waste from the brain, and support learning and memory. It even plays vital roles in regulating mood, appetite and libido. (ScientificAmerican.com).
Learning can improve your intellectual wellness. Continuous learning can challenge and improve your mental well-being in many ways.
Being physical and intellectual healthy will help you to enjoy better quality of life. Exercise, having enough rest and sleep, taking good diet, learning to manage stress and continuous learning will help improve your physical and intellectual health.
Powers.S.K, Dodd.S.L.,Noland. V.J (2006, 4th Edition) Total Fitness and Wellness. San Francisco. USA. Pearson Education Inc.
Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies
M J Kreitzer, A Georgiou. (n.p.). University of Minnesota. Retrieved 27 July, 2016, from http://www.takingcharge.csh.umn.edu
(September 1,2015). What Happens in the Brain During Sleep?.(Online) retrieved from Scientific America. http://www.scientificamerican.com/article/what-happens-in-the-brain-during-sleep1/
- Melinda, S. Robert, Robinson. L & S.Jeanne. (June 2016). Improving Mental and Emotional Health (online) retrieve from. HelpGuide.Org http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm#
Occupation wellness is the dimensions that recognize your personal satisfaction and enrichment through work. A person who is doing is a person is doing exactly what they want to do in life and is comfortable and content with their personal and financial situation and future plans has a very healthy state of occupational wellness.
It is the ability to achieve a balance between work and leisure in a way that promotes health, a sense of personal satisfaction and is (for most people) financially rewarding. Our attitude and ability to effectively deal with work, school, and career goals greatly affect wellness, performance, interactions with others and overall success.
ENHANCING OCCUPATIONAL WELLNESS AT THE WORKPLACE
For employer, there are many ways that you can support work-life balance in your workplace even with a limited budget. Start by finding out from your employees what wellness program options would support their work-life balance. Then back up your wellness program with policies, encourage employees to make use of your workplace wellness options and affirm that tapping into these options will not negatively affect their employment with you.
As employee, you can also enhance occupational wellness at workplace, with the existence policies in your management or creating your own list in making your workplace an enjoying place to work at. Here are few strategies you can do to enhance occupational wellness at the workplace;
Flexible Work Arrangements
Flexible work arrangement benefited both employee and the organization. It gives their staff to choose on which time suits their staff, for example, a time option 7.30a to 4.30pm or 8.30am to 5.30pm. As employee, you can choose which time suits your well. Some organizations, such as non-profit organizations let their staff works from home and only have discussion twice a month
Learn and Grow
Most organizations offer on-site seminars and workshops on topics such as stress, healthy living, communication styles, etc. and encourage their employees to further studies. Take this opportunity to learn and grow. The more you learn the more valuable you are to the organization and more opportunity open for you.
Be Friendly and Understanding
You are spending 8 hours a day, exactly 40 hours in a week. A good relationship with colleague and management will helps you enjoy your days at work without being stressful. Being friendly and understand each individual at your workplace helps in performing your work better, and furthermore your colleagues are your second family. You can share problem that is related to your work and share ideas on what can produce productivity at work. Talking about other colleague or management should be avoided, as this can gives a negative impact for you and your performance. Don’t compare yourself with other staff but learn to be a good teamwork.
Take a Break
Anyone can easily get stress with work but you should learn to take things easy.
If you feel stress, take a break and have a walk. It is advisable to take a break from work, for example, take leave and bring your family for a vacation or just have a family walk on the beach. This will helps you to re-charge.
Love your Job
Sometimes we can’t get what exactly what we want, you can still work on your dream job but meanwhile you have to love your job. Learn to appreciate what you have, enjoy and love your job.
There is abundance of challenges and obstacles in trying to achieve and maintain a healthy state of occupational and other dimensions of wellness. It can be hard to feel comfortable and secure in a workplace that is impacted by the state of this difficult economy. There will always challenges in the workplace, disagreement with customers, colleagues and bosses but you need to learn to stay focus.
Staying focused on achieving a proper balance with your career, health, relationship, family and personal satisfaction as proper balance will help you produce and project your best performance. Reprogram your mind and your body to bring out the best in you. Don’t be afraid to change and make small improvements in all areas of your life.
Dr. Jeffrey Brown (October 1, 2014) Eight ways to promote wellness in your workplace. (Online) Financial Post (http://business.financialpost.com/entrepreneur/eight-ways-to-promote-wellness-in-your-workplace
Occupational Wellness (online) Life Live Well. http://livelifewell.co/category/wellness/index_wellness_arti.php?ARTIwellness_ID=%2010
Workplaces That Work. (Online) HRCouncil. http://hrcouncil.ca/hr-toolkit/workplaces-health-safety.cfm
Wellness Resource Centre. (Online) University of Mary Washington. http://students.umw.edu/wellness/wellness-resource-center/6-dimensions-of-wellness/
Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. If a person’s bodyweight is at least 20% higher than it should be, he or she is considered obese. If your Body Mass Index (BMI) is between 25 and 29.9 you are considered overweight.
Figure 1 – BMI (Resources http://www.weightofthenation.org/obesity-definition-what-is-considered-obese-or-overweight/
CAUSES AND EFFECTS OF ADULT OBESITY
Findings from the 2015 National Health and Morbidity Survey (NHMS), placed Putrajaya as the city with the highest percentage of overweigh, obese and abdominally obese people in Malaysia. Even more startling, the NHMS said government and semi-government employees took the cake as those struggling most with obesity with 40.3% rate. (The Star Online 2016, April 2)
If you took nasi lemak, roti canai, tea tarik for breakfast every day, and don’t do any physical activities, you should start thinking to consume less of this high calories foods. You may need to change your eating habits. There is nothing wrong with taking nasi lemak, roti canai and tea tarik for breakfast, but you should alternate your breakfast with fibrous food.
Genetic factors play an important role in a person’s metabolism which can either make weight loss easier or more difficult. A person’s environment has a high impact on his/her dietary habits. For example, if you grow up in a family that regularly indulges in unhealthy food like fast food or junk food, there is a higher chance that you will become overweight. You can overcome this by motivate yourself to choose healthy living style.
Stop being a ‘couch potato’, I know how interesting it is to watch television while munching your junk food. The more interesting the show become, the more food you put into your mouth and with no exercise you will gain more weight in no time. You can overcome this by start exercising. Exercise is a great way to burn calories and help you with weight loss. All you need is about 30-45 minutes, 3-4 days a week.
Stress can lead you to eating emotionally. This is because stress promotes the release of the hormone cortisol which has a strong connection to binge eating and food cravings. There are also studies indicating that cortisol encourages the storage of fat in the abdominal area.
Learn to reduce stress by doing other healthy activity rather than choosing food, you can get in touch with your musicianfriends and gets tips and ideas from them. There many healthier ways you can focus on.
If you have an amount of weight, you need to check your BMI to find out if you are obese or overweight. There are many causes and effects of adult obesity. Food intake, genetic and lack of exercise are common factors. But there is always ways to overcome this, with eating healthy diet, exercise more and change to healthier life style.
It might not be easy to lose weight but you need to be patient and focus on your goals. Change is never easy but it is important to motive and challenge you in overcoming obesity.
What is Obesity. MNT (online) http://www.medicalnewstoday.com/info/obesity. Retrieved on 30 June 2016
Centers for Disease Control and Prevention. Adult Obesity Causes & Consequences (online) http://www.cdc.gov/obesity/adult/causes.html. Retrieved on 30 June 2016
What is Obesity (online) http://www.obesity.org/obesity/resources/facts-about-obesity/what-is-obesity. Retrieved on 24 July 2016
Nearly Half Malaysia’s Population Overweight or Obese, Health Minister Says. (2016, February 3). The Malay Online.com. Retrieved July 24, 2016, from http://www.themalaymailonline.com/malaysia/article/nearly-half-malaysias-population-overweight-or-obese-health-minister-says
Mitchell, K. (n.d.). Obesity Fact and How to Overcome It. Retrieved July 24, 2016, from https://www.consumerhealthdigest.com/weight-loss/obesity.html
Teaching Them to Eat Healthily. (2016, June 26). New Strait Times Online. Retrieved July 24, 2016, from http://www.nst.com.my/news/2016/06/154703/teaching-them-eat-healthily
Cheng, N. (2016, April 2). Putrajaya Tops Obese List. The Star Online. Retrieved July 24, 2016, from http://www.thestar.com.my/news/nation/2016/04/02/putrajaya-tops-obese-list-obesity-on-the-rise-worldwide-it-has-highest-rate-of-overweight-people-in/