Guest post from our partners at OASSIS.
In our busy lives, it can be easy to neglect our health. This is especially true in the nonprofit sector where our attention and energy is most often directed to the clients we serve.
It’s important to remember that being healthy and taking care of our self is not a selfish act. In fact, being in top shape is the best thing we can do for those we work with and work for.
So how can we work towards better health? We are sharing seven healthy habits for healthier lifestyles. Start by choosing one manageable habit to work towards on your own – or, even better, to focus on as an office!
1. Exercise regularly
Being physically active is one of the best things we can do for our health. Exercise does not have to be as daunting or time consuming as you might think. Being active for 30 min each day is recommended; however, this can be broken down into short, 10 min intervals. It can be as simple as going for a walk during the lunch hour, doing a few strength training exercises during TV commercial breaks, or completing 10 min of yoga or stretching in the morning before work. Try having a walking meeting to get your whole office active!
2. Eat more vegetables and fruits
Canada’s food guide recommends 7-8 servings of vegetables and fruits for adult women and 8-10 servings for adult men. Ensuring you have a vegetable or fruit with every meal, including snacks, is an easy way to sneak more of these nutrient-dense foods into your diet. Adding blueberries to morning cereal, carrots and hummus for a snack, and a brightly-coloured side salad to lunch and dinner are a few quick examples. Keep this in mind when ordering catering for staff or an event!
3. Get 7-8 hours of restful sleep each night.
Adequate sleep aids in both our physical and mental restoration. It helps keep our immune system in tip-top shape and supplies us with a full tank of energy to deal with daily stresses. For better sleep, make sure your bedroom is a sleep-optimal environment: Control for noise and light disturbances, and ensure a cool temperature and proper ventilation. If you can, make an office-wide rule to not answer any agency emails or phone calls after a certain hour.
4. Avoid smoking
Cigarettes are the leading cause of lung cancer, and linked to heart disease and respiratory disease. The good news is, once you quit smoking, the damage can become near reversible. If you’re looking for help with smoking cessation, Health Canada, the Canadian Cancer Society and Smokers Hotline all provide excellent resources. If a few of your organization’s staff smoke, try quitting together.
5. Limit Alcohol Consumption
Over indulgence in alcohol has been linked to heart disease, liver disease, and various types of cancer. To avoid the associated health risks, follow the consumption guidelines set out by Health Canada: Women should limit alcoholic beverages to a maximum of 9 per week and men to a maximum of 14, not exceeding more than 2 drinks per day. If after-work drinks are a big part of your office culture, consider other fun activities you and your coworkers could do together.
6. Maintain close and positive social connections
Studies show that people with strong social connections are more likely to have better cognitive and physical health. Maintain close ties with friends and family, get involved in our community, and seek professional support when necessary. Make time for bonding and friendships at your office – have lunch together, or make an effort to learn something new about your colleagues.
7. Limiting stress
Research has demonstrated that high amounts of stress and the perception that stress impacts heath are associated with poor physical and mental health, along with an increased risk of premature death. Individuals who cope well with stress are better able to reduce their risk. For stress-busting techniques focus on deep breathing, meditation, and positivity training. Don’t treat stress like an inevitable part of work at your office and make sure you and your colleagues support each other through stressful times.
OASSIS is an employee benefit plan provider for the nonprofit sector. OASSIS created a partnership with Tri Fit Inc. to provide wellness programs and resources free of charge to all plan members. Tri Fit Inc. is Canada’s leading provider of workplace fitness and wellness programs.