FITNESS SPECIAL............... The 9-to-9 Therapy

The 9-to-9 Therapy
 

The cost of wealth, in most cases, turns out to be health. But that need not always be the case. Here's how

Whoever said 9-to-5 was boring was probably right! That’s exactly why you have almost everyone from an intern to the CEO working from 9-to-9 and, yes, no one seems to be complaining. Well it’s great for the economy, the one that grows when people spend on lifestyle drugs — one each to keep the thyroid pumping its hormones, blood pressure regulated, sugar stable and another to allow you to sleep.

Yes, boss, there’s a price to pay for all that ambition and 9-to-9 lifestyle — airport hopping and business lounge eating. It’s called the cost of wealth and invariably it is paid with health. So, are we doomed then? Not quite, here are nine pointers to help you reduce the cost of wealth. 

1. Plan Your Rest: 

Rest is often the most overlooked and undervalued aspect of our well-being. Our ability to not sweat at the small stuff is based on how well-rested we are and by that I mean rest, not sleep, channel surfing, magazine reading or iPad gaming, but just plain rest. Sitting around doing nothing, try it. Ideally, do it at least five  minutes every day. And, yes, anytime is a good time.

2. Sleep: 

Most, if not all, lifestyle issues start with lack of sleep — obesity, acidity, diabetes, blood pressure, to name a few. So, of course, sleep at night because that’s when the recovery processes take place, but also nap for 15-20 minutes post-lunch. Afternoon naps reduce perception of stress, bloating and ageing too. It’s not called “beauty sleep” for nothing. Now you have an agenda for the next employee wellness meeting with your bosses or HR.

3. Start With A Fruit: 

Eat a fruit or dry fruit within 10 minutes of waking up. It allows you to kick-start the day without getting toxic. And, most importantly, it keeps your hunger signals alive through the day.

4. Exercise: 

Guess what, 150 minutes of exercise a week is all it takes to keep ageing, obesity and lifestyle diseases away. So make sure that you pencil it down in your calendar and, yes, keep the date. If you’re travelling and living out of suitcases, that’s still not a deterrent. Your hotel room could act as your private, 20-minute gym for the day.

5. Meeting Minutes:  

Make a ‘minute’ for what you eat during meetings. It’s usually the same stale sandwiches, biscuits, tea and coffee, and nothing nutritious, nothing at least to match the salary you earn. Change that. Plan, discuss and have everyone agree on the food that will be served in the meetings. Needless to add, serve fresh, local and seasonal food, and account for a 30-minute meeting to go for 3 hours.

6. The Evening Meal: 

The most crucial meal of the day is the one you eat between 5 and 7 pm. Make this the most nutritious meal of the day and you will be in a sane enough position to eat a lighter dinner and enjoy an undisturbed sleep. Most home-made breakfast options are a good fit here too.

7. Sitting Is The New Smoking: 

Stand, walk and move around often in office, especially if you are high up in the hierarchy. It will set an example for others to follow — ‘match not just my wit and intelligence, my activity too’, is the message. Sitting is now a well-established independent risk factor for lifestyle diseases. So, make sure you are not sitting for more than 30 minutes at a time. You know, Sweden has a work culture where the height of the desk is raised post-lunch — that way you spend at least half the day standing.

8. More Water, Less Tea: 

Watch out for the amount of tea and coffee you have every day — even the organic, green, black, blue, whatever the colour of tea! More than two cups a day will interfere with the assimilation of nutrients, especially that of calcium and iron. Don’t forget water, though. Drink loads of it, especially when on flights and jet lagging.

9. Drink Smart: 

Also, while drinking socially, eat before you drink. Yes, that’s exactly how it’s done, not the way you currently do it: drinking endlessly and then eating just before you leave for home. It will buy you more points with the client/delegate you are entertaining as well as more peace at home. 

Rujuta Diwakar BW 140407