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www.insideHALTON.com | OAKVILLE BEAVER | Friday, July 15, 2016 | 16 17 · Thursday, October 20, 2011 OAKVILLE BEAVER · www.insideHALTON.com Advertising Section Tips to help you cope with stress at work Extra work k load l d takes k its toll ll on the h mental l health h l h of f employees l The workers of the world are working more. So says an annual study of employee benefit trends from MetLife. In 2010, 40 percent of employees admitted their workload had increased compared with the previous year. While there are many reasons that can account for a heavier workload at the office, heavy layoffs in countries across the globe has, in many instances, left those who weren't laid off with extra work. And companies might be surprised to know just how much this approach isn't working. TheMetLife study also found that 68 percent of employees surveyed reported that the quality of their work had suffered and that fear of losing their jobs played a significant role in how well they did their jobs. · Manage time effectively. One of the problems with an increased workload is the time in the day to complete that work does not simultaneously increase. This reality makes it easy to become overwhelmed with stress. But a few time management techniques can help. Prioritize certain tasks, ensuring projects that are time-sensitive get done ahead of f those that aren't. When setting a schedule for work, be realistic. If a schedule isn't realistic, that will only cause more stress. Good stress and bad stress While employees might not be able to quell their fears of one day being laid off, there are things they can do to reduce the stress that often accompanies such fears. Stress is a part of most professions and can even be a good motivator. However, when stress is prolonged or excessive, the results can be very unhealthy. Men and women with high stress levels are more likely to suffer from depression, anxiety and cardiovascular disease. When faced with prolonged or excessive stress at the office, men and women can take the following approaches to avoid succumbing to stress. How to achieve your health goals this summer · Maintain a personal life. Effectively managing stress at work involves having a personal life away from the office. All work and no play is a recipe for stress. No matter how big a workload awaits you at the office, be sure to make time for enjoyable activities away from work. Spend time with friends and family, plan a weekend getaway or simply relax at home. Such time, even if it's not as often as you might like, makes dealing with stress at the office that much easier to handle. · Remain physically active. Exercise is a great remedy for stress. In fact, the American Psychological Association notes that studies have suggested physically active people have lower rates of anxiety and depression than sedentary people. While research is ongoing, some researchers feel exercise enhances the body's ability to respond to stress. In addition, exercise seems to give the body practice at dealing with stress. While exercising, the body's physiological systems are forced to communicate with one another. These same systems must also communicate with one another when responding to stress. Regular exercise helps the body communicate more efficiently, something that helps when the time comes to respond to stress. Stress at the office is likely always going to be a concern for working men and women. However, there are ways to effectively cope with stress no matter how daunting a workload might be. (MNS) Heavier workloads have left many workers dealing with elevated levels of stress. Getting fit this summer * Determine what is causing the stress. Stress triggers vary depending on the individual, so men and women who are coping with excessive stress should write down anything that causes them a negative response, whether that response is physical, emotional or mental. After a week, sit down and look at the various things that triggered these negative responses. Choose one and work to resolve it. Determine if there is a way this trigger can be avoided. Do this with each trigger one by one. It might not be possible to successfully address each trigger, but it's worth the try and it is likely that certain triggers can be successfully avoided. Exercise is an important component of a healthy lifestyle. Many people establish bold fitness goals with a mind toward getting in shape. It's tempting to jump right in, especially when friends or relatives reach their own fitness goals. However, inactive men and women risk injury when diving right in and not taking a gradual approach to fitness and weight loss regimens. To reap the most rewards from exercise, take the proper precautions and follow these guidelines. · Speak with your doctor before beginning an exercise regimen. Get medical clearance before you begin a new exercise regimen, especially if you have any pre-existing medical conditions. Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise you on the most effective activities for people with your condition. Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It's also wise to inform doctors of fitness plans and goals so they can help track your progress. 20 010 Gold Aw ward Winne er Oa akv kville e Be Beaver eaver Oakville Dental Arts ing. The right equipment can help prevent injury. Athletic shoes that fail to provide adequate support can increase your risk of injury. Good shoes do not have to cost a fortune, as there are plenty of brands that will work quite well. If you need suggestions, discuss your exercise regimen and goals with a podiatrist or orthopedist. Orthotic inserts can be used to modify footwear and provide additional support. You also may need equipment specific to a given activity. For example, wrist supports and quality gloves are essential for kickboxing classes. Speak with a trainer or gym employee if you need assistance. · Take weather into consideration. Ice, snow, rain, and wind can make jogging or other outdoor activities more challenging, if not dangerous. Always exercise caution when your workout regimen involves exercising outdoors. Stay indoors if you see thunder and lightning. ous physical activity. A light, healthy snack gives you a little fuel without affecting your ability to exercise. After eating, the body diverts blood flow to the gastrointestinal tract to aid with digestion. Exercising while this blood flow is centralized in the gastrointestinal tract may cause muscle cramps or generalized weakness. Nutrition experts say that people who exercise strenuously on a full stomach also may experience reflux, hiccups, nausea, and vomiting. Wait at least an hour after eating full meals to exercise. · Warm up. It's important to warm up muscles before beginning a workout. Stretches, light movements and range of motion exercises can improve flexibility and prepare the body for more to come. If muscles aren't fully stretched and warm, injuries like strains and tendon tears may occur. Take the time to warm up; otherwise, you may find yourself on the sidelines. · Wear the appropriate equipment. Invest in quality athletic shoes and other equipment made for the activity you will be perform· Stay hydrated. A person can lose around one and a half liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips. · Be aware of your body. Take notice of how you feel. If something doesn't feel just right, then stop immediately, rest and/or seek medical attention. · Pace yourself and take the time to rest. Don't try to do everything all at once. Slowly build up your durability and stamina by gradually increasing the intensity of your workouts. Give yourself time to recover between workouts as well. Exercise is a key part of a healthy lifestyle. Do it safely and effectively. www.metrocreativegraphics.com · Don't eat heavy meals before exercising. Avoid large meals before engaging in strenu- kyBoot ­ Like you're on holiday all year round! Why Do Oakville Families Trust Us with All Their Dental Needs? CosmetiC & Family Dentistry · Implants · InvIsalIgn Dentures... From start to Finish! 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