HealthyLife Articles

Tag: burnout

  • High-Intensity Workouts Aren’T Always Best

    BE FIT

    Image of women running during sunset.

    High-intensity workouts aren’t always best

    When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

    The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

    So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

    Moderate exercise = longer life

    Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

    Before you start any exercise program, talk with your doctor about what’s best for you.

    Source: CDC and World Health Organization

    © American Institute for Preventive Medicine

  • Recognize And Treat Early Signs Of Burnout

    SUCCESS OVER STRESS

    Image of business man with a notebook over his head.

    Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care about anything. Burnout puts your job, your relationships and your health in jeopardy.

    Signs on the road to burnout

    *  Too much work, not enough relaxation

    *  Feeling as if you have no control over your job

    *  Anger

    *  Fatigue

    *  Sleep problems

    *  Escaping through alcohol, drugs, TV, eating or gambling

    *  Avoiding making decisions

    *  Negative view of yourself and the world

    Also, some traits increase the risk for burnout. These include the need to be in control, wanting everything to be perfect and being a workaholic.

    Ten tips to prevent burnout

    1. Set career and personal goals that can be achieved.

    2. Follow healthy eating and sleeping habits.

    3. Exercise daily – At least 30 minutes most days of the week.

    4. Try not to spread yourself too thin. Delegate tasks at work and at home.

    5. Reduce long work or study hours, if you can. The more you do and the less you rest, the more likely burnout will occur.

    6. Take regular five to 10 minute relaxation breaks. Take mental breaks from stressful situations, too.

    7. Make time for leisure activities that you enjoy and look forward to.

    8. Get creative with a hobby or activity that has nothing to do with work.

    9. Manage stress through meditation, yoga, or therapy.

    10. Plan a vacation one or more times a year. Leave your work at home!

    Discuss feelings and problems you are having with your family, friends, and coworkers. Talking helps ease feelings of frustration that can feed burnout. It things do not get better seek professional help.

    © American Institute for Preventive Medicine