The daily routine of most individuals is assumed to provide them with an organized, structured and stable life. But could these same day-to-day routines (the morning rush, the posture while working, the meals we eat) be gradually damaging our health without us even knowing it?
The modern lifestyle has created many habits that are often accepted as ‘normal’ but actually create serious long-term problems for our health. It is not that a person should not create a routine, but the type of routine we create could actually cause long-term damage if we do not take steps to prevent it. You can, however, create a more healthful routine by making a few minor adjustments.
Ways Your Daily Routines Can Harm You
1.Sitting For Long Hours, Unbroken
Sitting for a majority of your workday is common. According to a worldwide study published in the Journal of the American Medical Association (JAMA), adults who sit more than eight hours a day have a 20% higher chance of developing a chronic health problem as a result of their excessive sitting.
The negative effects of prolonged sitting on human beings include: decreased metabolism (burning calories); weakened core muscles and increases the likelihood of developing back pain and cardiovascular disease.
Practical Solutions
- Set a timer to remind you to get up and move for two to three minutes every thirty minutes.
- Try using a standing desk or having meetings while walking around.
- Incorporate simple stretching exercises into your routine such as shoulder rolls, hip flexor stretch and chest openers.
Case Study
A marketing manager experienced a 70% reduction in her chronic lower-back pain after implementing hourly movement breaks and replacing her conventional office chair with an ergonomic model.
2.Skipping breakfast or eating quickly
Most people aren’t aware that skipping breakfast and eating quickly will cause an increase in cortisol and also create unstable blood sugar levels—which will lead to energy crashes and overeating later in the day.
Expert Insight
According to nutrition professionals, taking time to eat slowly and mindfully allows for better digestion. The combination of protein, healthy fat, and fiber in your morning meal gives you more energy and will keep hunger at bay throughout the day.
Practical Fix
- Make quick breakfast options such as overnight oats, yogurt or fruit and nuts.
- Take 10 minutes to sit down and eat your breakfast without being distracted by other activities.
3.Using screens before bedtime
Blue light from phones, laptops, and televisions suppresses the production of melatonin, a hormone that’s essential for falling asleep.
What This Means for You
Insufficient sleep results in increased inflammation and reduced cognitive performance. You’ll also find that controlling your weight is very challenging.
Practical Fix
- Create a period of 30 minutes without using screens before bedtime to help with your wind-down.
- Use soft lighting, read, stretch, and/or write in your journal to help you get relaxed before falling asleep.
- If you must use screens before bedtime, use blue light filters or wear amber glasses.
4.The Dangers of Overworking Without a Mental Recovery Period
Even when working at a desk all day, stressful situations can lead to headaches, anxiety and burnout.
Expert Advice:
“Micro-Breaks” – Frequent quick breaks to catch your breath or take a moment to refocus will decrease your body’s production of stress hormones. You can increase productivity by 20-30% with “Micro-Breaks.”
How to Make it Work:
- Practice the 4-7-8 Breathing Method for 60 seconds. Every time you stop working, take a short break to practice mindfulness.
- You can use relaxation apps that will show you how to practice mindful breathing.
- Create blocks of time for no work, similar to how you would schedule meetings.
5.The Importance of Drinking Enough Water
Dehydration can show up as many things, including low energy, headaches, irritability, dry skin, etc.
How to Make it Work:
- Use a bottle to keep track of your daily water intake.
- Get creative and add fruit slices or herbs to your water to make it more enjoyable.
- Look for clearer (very light yellow) instead of taking in 8 ounces of water every day.
6.The Impact of Multitasking while Eating Meals, Commuting, or Conversing with Others
Multitasking can increase your stress levels and cause your body to digest food less efficiently, affect your memory, and lower your ability to build relationships with people.
How to Make it Work:
- Try “Mono-Tasking.” Choose one task to focus on fully.
- Use physical reminders (i.e., take a deep breath, slow down, or chew slowly) to help keep you in the moment.
Summary: Your daily habits have a significant impact on your long-term health
The problem is not with your daily routine, but rather the subconscious habits that affect your energy levels, posture, focus and mental health.
If you make small conscious changes to your routines, it will improve your overall health through more sustainable health behaviors. Start small and gradually build up to larger behavioral changes. You will see improvements to your overall health through the accumulation of small changes.
Recommendation
Spend five minutes today looking at your weekly routine and find at least one habit that is detrimental to your health and replace it with a healthier option this week. Your future self will be grateful.
