by Mary P Ivy

Created on: August 24, 2010   Last Updated: February 14, 2011

Being overworked can damage your health, especially over a prolonged period of time. Whether the job is physically demanding or involves sitting at a desk for hours each day, it takes a toll - physically and mentally.

For many workers, long hours behind their desks are just “part of the job,” especially in tough economic times when companies try to squeeze more work out of fewer employees. In some cases it's just part of the culture: employees are expected to put in the time if they want to advance. Co-workers may look down on peers who keep reasonable hours or take short breaks during the day. These people would be wise to give their sensible co-workers a bit of respect and take a few breaks themselves.

Here's proof. CBS news reported in January 2010, that sitting “for prolonged periods – even if you exercise regularly – could be bad for your health.” Taking short breaks to walk about helps. The report explains that after “four hours of sitting the body start to send harmful signals.” Those who spend long hours practically immobile staring at a computer screen may want to build in short breaks. Workers are actually more productive after taking a break.

Not only is the inactivity harmful. The poor diet that often accompanies a long day is damaging as well. Snacks grabbed from a vending machine, quick energy soft drinks, or frequent restaurant meals do real harm. These foods are loaded with sugar, salt, and fat. Combine this diet with prolonged periods of sitting, and the damage mounts quickly. Heart disease, diabetes, and joint problems are just the beginning.

The physical toll is only part of the problem. Emotionally and psychologically, being overworked can lead to anger and depression. Workers begin to loose their perspective on life and their most important relationships decline. With no time for friends, family, and other interests, workers become tense, angry, and resentful. Their stress levels – and stress hormones – reach elevated levels. This compounds the cardio-vascular damage done by a sedentary life and poor diet. With increased stress comes poor sleep habits. Workers never relax and unwind before trying to catch a few hours sleep.

Those whose work is more physical may escape the danger of too much sitting, but they are not immune to the other health risks. Workers who do repetitive physical tasks risk repetitive stress injuries, placing strain on joints. Those who spend long hours on their feet will pay the price with long-term damage to their feet, knees, and back. The human body needs time to rest and recover.

Overworked people in physical pursuits experience the same mental and emotional exhaustion as their sedentary peers. They may not be as attentive, becoming more prone to accidents. Their job performance eventually suffers as well.

Of course, it isn’t always possible to avoid being overworked. But even in times of increased workload, it's important to take a few minutes every hour or so to move about. Climb a flight of stairs, or walk down the hall to speak with a co-worker rather than sending an email. Stand beside your desk and do mild stretching or bending exercises while you are on the phone or waiting for copies to print. Use a bit of imagination to find small ways to add activity to your busy days. You'll be more productive - and a lot healthier.

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