by The Green Fairy

Created on: March 30, 2009

In tough economic times there is more pressure to put in long hours at the office. Some of this pressure is external: layoffs mean more work has to be done by less people, and when work is short the hours often get longer because who knows whether one more call might bring in that desperately needed deal. Some of the pressure is also internal: workers give their all so that the business will survive, and they want to be seen to be giving their all in order to avoid the next round of cuts.

This focus on work means that exercise and a healthy lifestyle feel less important. So it's essential that workers find innovative and cost-effective ways (in both time and money) to exercise and feel good about themselves. Here are a few suggestions to help.

1. Keep fitness as a priority. Yes, it's important to work hard in order to earn a living and keep business alive, but it's just as a important to stay healthy. Do not allow fitness to slip as a priority.

2. Review your fitness budget as often as your financial one. What's the outlook for the next six months - will your income keep up with your expenses? Will you excercise routine keep up with the demands you are placing on your body in terms of stress and lifestyle? Set fitness or exercise targets and budget for how you will meet them.

3. Keep eating well. Working long hours inevitably goes hand-in-hand with poor eating habits: snacking at the desk and take-outs when you get home. If you need to snack during the day, make sure there is a big bowl of fruit nearby that you can help yourself from. Resist the temptation for yet another pizza on the way home.

4. Keep walking. A brisk twenty minute walk every day is good for you. It boosts your metabolism, and is generally regarded as being better than one or two intense bursts of exercise in a week. Find a walk to integrate a walk into your working day - perhaps get off public transport one or two stops before you need to, or get out of the office during the lunch break.

5. Encourage fitness in the office. Taking positive steps to look after yourself can be hard work. Try to get others in the office involved, and perhaps make something of a competition of it. A weekly weigh-in to see who's going in which direction might be a step too far for some, but shared encouragement can help everyone. You might even be able to persuade colleagues to get involved in light, fun exercise outside the office, such as a sponsored walk or short run.

There is no point working hard to keep afloat if you are then too unwell to benefit from it. So keep health and wealth generation going hand-in-hand and you'll be in a good position to get through whatever challenges come your way.

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