Asian female giving apple to African-American male co-worker in warehouse for heart health | Corporate Synergies
Article

Handling Heart Health on the Job

  |  by 

Maintaining heart health is vital, especially in a work environment where long hours and high stress often lead to unhealthy habits. Here are key strategies to help you keep your heart healthy while on the job.

The heart is not only the symbolic repository of love and all emotion. It is the main organ of the cardiovascular system and is essential to life. Fist-sized and constantly pumping, there is no reprieve from its daily tasks. At 10 ounces on average, it controls your heart rate, maintains your blood pressure, and moves blood throughout your body providing oxygen and nutrients.

All crucial functions to your overall health and yet two recent studies suggest that heart disease could affect at least 60% of Americans in the next 30 years. Taking the appropriate steps to care for your heart can reduce your risk of heart disease and stroke.

HIGH-ALERT ON HEART HEALTH: Heart disease could affect at least 60% of Americans in the next 30 years.

-American Heart Association

Cardiovascular disease refers to a range of conditions such as atrial fibrillation, arrhythmia, cardiomyopathy, cardiac arrest, heart attacks, heart failure and more. Where they differ does not matter so much as what they all share: the potential for lasting repercussions on physical health. Cardiovascular risk increases with age. So, starting now can only help you take care of your heart in the long run.

6 Essential Tips to Heart Health

Maintaining heart health is vital, especially in the fast-paced work environment where long hours and high stress can easily lead to unhealthy habits. Here are key strategies to help you keep your heart healthy while on the job.

1. Stay Active

Incorporating physical activity into your workday is crucial. Aim to take short breaks every hour to stand, stretch, or take a quick walk. If possible, opt for walking meetings instead of sitting in a conference room. Using stairs instead of elevators and parking further away from the entrance can also increase your daily activity. Already walk a lot for your job? Incorporate stretching or squats for added muscle movements. Even small amounts can have a positive impact on your heart health.

2. Make Smart Food Choices

The office can be filled with tempting, unhealthy snacks, but you can combat this by bringing your own healthy options. Stock your desk with fruits, nuts, and whole-grain snacks. Whether dining in a cafeteria or a food truck, opt for meals rich in vegetables, lean proteins, and whole grains, and avoid sugary drinks. Keeping hydrated with water is equally important, as it helps maintain energy levels and reduces the temptation to snack mindlessly.

3. Manage Stress

Work-related stress can significantly impact heart health. Find effective ways to manage stress throughout the day. Simple techniques like deep breathing exercises, meditation, or even short walks can help. Consider creating a quiet space at work where you can recharge, maybe read or listen to music. Additionally, fostering a supportive work environment where colleagues can share their experiences can help alleviate stress collectively.

4. Prioritize Sleep

Adequate sleep is critical for heart health. Aim for 7-9 hours of quality sleep each night. Establishing a consistent sleep routine can improve your overall well-being. If work demands threaten your sleep, set boundaries to prioritize rest, such as avoiding work-related emails after hours. A well-rested mind is better equipped to handle daily challenges.

5. Know Your Numbers

Regular health check-ups are essential for monitoring your heart health. Keep track of key metrics like blood pressure and cholesterol levels. If your workplace offers health screenings, take advantage of these opportunities to stay informed about your cardiovascular status.

6. Limit Alcohol and Avoid Smoking

Be mindful of alcohol consumption, especially during workplace events. Excessive drinking can contribute to heart disease. If you smoke, seek support to quit. Reducing or eliminating smoking is one of the most significant changes you can make for your heart health.

Conclusion

If you looked at this list and laughed, you are not alone. It can be difficult to find time to take care of yourself in our busy, hectic world. However, nothing should come before your own physical and emotional wellbeing.

Keeping your heart healthy at work is achievable with a few mindful changes. By staying active, making nutritious food choices, managing stress, prioritizing sleep, and monitoring your health, you can promote better cardiovascular well-being. Small steps can lead to significant benefits, helping you feel better and work more effectively.

Social Deputy. Volunteer.
Promoter of all things just. Child advocate. Award winner. Dina is the co-founder of HealthDiscovery.org and a committed member of the Gloucester County Women’s Club. She currently serves as Director of Marketing and CARES Program at Corporate Synergies, a leading national employee benefits provider and also retains her real estate license in NJ. With a passion for community engagement and advocacy, Dina has made a lasting impact through her work in both corporate and nonprofit sectors. A retired foster parent, she is dedicated to supporting children’s rights and well-being. Her work continues to reflect her commitment to making a positive difference in the lives of others.

Read more about 

Read more essential benefits information and current health & wellness matters:
Addressing health issues and promoting inclusivity creates a workplace where everyone feels valued, respected and empowered to perform at their best. Learn how to ask for a healthier and more inclusive workplace for all.
The ADA covers a wide range of disabilities that substantially limit one or more major life activities. Read on to understand the ADA and its inclusivity.
Maintaining a balanced diet plays a key role in managing stress and maintaining overall well-being. Get 6 inclusive tips to help everyone incorporate healthy eating habits into their workday.
Everyone deserves supportive workplace inclusivity that respects and accommodates their health issues. Know your rights? Take the quiz.
Taking care of your physical & mental health ensure long-term career success. Read 4 symptoms & remedies to overcome workplace health challenges.
While work-life balance is a noble goal, it may feel improbable in high-pressure industries, under-resourced teams, and cultures that prioritize productivity over personal well-being. Is it possible or improbable? Take our quiz.
Long hours, tight deadlines, and workplace stress can often lead us to reach for unhealthy snacks or skip meals. Adopt a balanced, nutrient-rich diet for strong workplace mental health and overall well-being.
Fostering strong connections with co-workers is vital for workplace well-being and overall success. Read these 5 tips for building strong co-worker relationships.
Burnout, anxiety & depression can take a toll on employees’ well-being and job satisfaction. Get help with Employee Assistance Programs (EAPs) to support mental health.