Friday, August 4, 2017
Common conversations are centered around running out of time, having too much on our plates, stress from deadlines and projects, and dreams of the way we’d live our lives if we “only had more time;” leading us to fear that we are missing out on what each day has to offer. We all know time management is a key skill to being successful in the workplace. Time management isn’t just about getting things in on time. It is an important factor in our daily lives and affects our overall wellness by helping us stay calm, focused, and working toward our goals.
So, how can we make sure we are budgeting our time, not only in order to continue our productivity at work, but to allow ourselves time to experience each day to its fullest? How do we make sure that we end each day with a completed checklist, as well as having spent time doing things we love, with the people we love? 1
- Focus on time you DO have: Instead of focusing on what you don’t have time for, think about how much time you DO have. Utilize your breaks and free time wisely. Do you want to add in some exercise after dinner, but typically settle down and catch up with your kids? Take a family walk to talk, catch up, and create healthy habits as a family.
- Get good sleep: Sleep is not only important for energy for the next day, but it also helps decrease stress levels, repair and restore muscle and energy after exercising, and helps your mind reset from the previous day’s work. Make sure that you sleep at least 7-8 hours per day.
- Start early: Research has shown that early risers tend to be more productive throughout the day in comparison to those who sleep in. Try getting up 30 minutes earlier each morning and complete a few tasks on your list before your day starts. Finding time for exercise early on in the morning can give you more time after work to spend time with family and friends!
- Make habits out of daily tasks: Focus on making habits out of everyday tasks so they don’t seem as time consuming and happen a bit more naturally. If you want to start eating healthier as a family but don’t have time once dinner hits, make meal prepping on Sundays a habit. Work together as a family in the kitchen to get things prepped for the week ahead. That way, when busy nights come up, you are ready to go!
- Don’t forget the weekend: The weekends comprise eight to ten days of your month. Make them count! If you know you have a busy week coming up, try to get some of those time-consuming tasks out of the way on Saturday or Sunday before your week starts. Preparing for the week ahead allows more time to focus, and can reduce stress and anxiety.
Need help figuring out how to eat healthier as a family or how to successfully meal-prep? Hoo’s Well offers one free nutrition consultation each year with a registered dietitian. Call 434.243.4749 or email firstname.lastname@example.org to learn more.
Friday, July 7, 2017
The American Heart Association (AHA) recommends 150 minutes of moderate physical activity per week to improve overall cardiovascular health. However, 80% of Americans don’t make exercise a regular habit, with 14% saying they don’t exercise at all. So how do we overcome this exercise aversion?
Try making a connection between exercise and something that matters in your life specifically. Making a personal goal to get active will keep you accountable and remind you why being active is important to you. Some examples include: losing weight, being able to keep up with your active grandchildren, getting better sleep at night, and even increasing productivity at work.
To see how increasing physical activity can improve your everyday wellbeing, check out these three ways that regular physical activity can help boost your performance at work:
1. Energy and Awareness
Research has shown that exercise can help increase productivity at work through increased energy and mental awareness. When you exercise, your body makes energy through the production of ATP in the mitochondria of the cell. Not only is this energy made during exercise, but physical activity stimulates the development of new mitochondria, meaning your body will be capable of producing more energy throughout the day. This energy can be used to fuel your muscles as well as your brain, boosting mental awareness!1
2. Work Output
With the increase in energy and mental awareness comes increased work output. A study found that out of 700 workers surveyed, those who participated in cardiorespiratory fitness were more efficient in completing a greater amount of work, and those who engaged in moderate to vigorous activity were more likely to rate their job performance higher2. Overall, sharpening time-management skills and mental awareness from increased physical activity have been shown to increase work production by 15%!3
3. Mental Health
In addition to energy and awareness, physical activity stimulates the release of the neurotransmitter serotonin, which sends messages to the body to stimulate mood and emotion4. It has been shown that happy workers are 12% more productive, while unhappy workers can be up to 10% less productive.5
Need ideas to get moving throughout your day?
The “Exercising at the Office” links on the Hoos Well website show that it can be easy AND fun to get active at work! Scroll toward the bottom of the page and check them out!
Make a personal goal to join the Hoo’s Well Fall Fitness Challenge starting August 1st. Complete exercise goals to earn rewards – your body and your budget will thank you for it! Stay tuned for details about the Challenge and ways you can stay active at UVA this fall.
Tuesday, April 25, 2017
De-clutter your space to create a calm, organized work environment. This will help improve productivity, focus, and stress levels.
Get moving! Exercise has been shown to help reduce stress by releasing endorphins, a feel-good chemical that will boost your mood!
Breathe! Need somewhere to go? Talk to your department about adding a Wellness Room for a safe space to sit down, relax, and de-stress.