WELLNESS
At a time when stress and burnout are increasingly common in the modern workplace, it's more important than ever to prioritize our physical and mental health. Whether you're an employer or an employee, taking care of yourself is essential for maintaining a positive work-life balance and achieving long-term success. On this page, you'll find valuable resources and tips for staying healthy and happy both on and off the job. From simple lifestyle changes to workplace wellness programs, we've got you covered. So let's explore the world of wellness together and start feeling our best!
Academy of Nutrition and Dietetics and the International Society of Sports Nutrition is to aim for a protein intake within the range of 1.2 to 2.0 grams of protein per kilogram of body weight per day for very active individuals
Recommended Daily Calorie Intake: The average daily calorie intake for adults can vary widely depending on individual factors. On average, daily calorie needs can be estimated as follows:
• Sedentary Lifestyle: 1,800 to 2,200 calories (for most women) and 2,200 to 2,800 calories (for most men)
• Moderately Active: 2,000 to 2,400 calories (for most women) and 2,400 to 3,000 calories (for most men)
• Active Lifestyle: 2,400 to 2,800 calories (for most women) and 2,800 to 3,400 calories (for most men)
*These are rough estimates and can vary. To get a more accurate idea of your personal calorie needs, you might consider using an online calculator that takes into account your age, gender, weight, height, and activity level.
Physical Exercise Recommendations:
The World Health Organization (WHO) and other health organizations provide guidelines for physical activity:
• Aerobic Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity spread throughout the week, or a combination of both.
• Strength Training: Include muscle-strengthening activities on two or more days per week, targeting major muscle groups.
• Flexibility and Balance: Include flexibility and balance exercises, such as stretching and yoga, for improved range of motion and injury prevention.
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Summary by Mitch -
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Nutrition - Can be very tough to manage with a busy schedule - incorporating intermittent fasting is a great way to control hunger and manage ones diet. the 4 -2-1 can be a good structure to work with 4 days intermittent fasting get all you calories in a 6-8 hour window keeping hydrated with water outside this window. 2 days feasting eat through out the day make sure your burning off some of the calories as well, 1 day famine no food for the day keeping hydrated with water, this cycle can help to loose weight, gain muscle and boost energy.
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Flexibility and balance can be worked on every day, stretching as you wake up and before you sleep should become natural, I strongly recommend core work such as dynamic planking a great way to increase core strength and flexibility.
Strength training, I'm a big believer in body weight exercises push up's pulls up sit ups as these can be done just about anywhere and you can find your max output easily to improve strength.
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Aerobic activity as I am a big fan of boxing which is a vigorous intensity workout that's my go-to, also when running I will aim to break out of my jog pace into a short sprint and back to recover jog, by reducing my recovery time and increasing my sprint time I know I'm getting fitter.
Cycling is a great low-impact exercise as is swimming, with my swimming I like to train my lung capacity and total body relaxation with the freediving techniques I have learned.
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For me, it's important to enjoy my exercise making it challenging and rewarding. It's a great feeling when you achieve a target previously not able to do, such as swimming one lap underwater, boxing 6 rounds, running half a marathon ( still on my list), or cycling 100+kms
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These are just some personal examples, if you have a goal set out the fitness journey becomes much easier to achieve.
So what is your fitness goal?? Start small write it down share it with your friends and you will be on your way to achieving your goals.
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Office Excercises
Deskbound exercises are important to incorporate into your work routine because of the negative health effects associated with prolonged sitting.
Sedentary behavior has been linked to an increased risk of obesity, heart disease, type 2 diabetes, and other chronic health conditions.
Incorporating deskbound exercises, such as stretching, walking breaks, and simple resistance exercises, can help mitigate these risks by promoting circulation, reducing muscle tension, and increasing energy levels. Moreover, incorporating regular physical activity into your workday has been shown to improve productivity, reduce stress, and enhance mood.
To take care of ourselves, we're not only benefiting our own health but also increasing our productivity and success in the workplace. So let's make health and fitness a priority during our workdays and set ourselves up for a happier, healthier life.
Outdoor Experiences
Hiking and outdoor experiences provide numerous benefits that are important to incorporate into your lifestyle. Firstly, they offer a great opportunity to disconnect from technology and reconnect with nature, which can help reduce stress levels and improve overall well-being.
Hiking also provides a low-impact form of exercise that can improve cardiovascular health, strengthen muscles, and enhance balance and coordination. In addition, being surrounded by nature can boost creativity, improve cognitive function, and increase mindfulness.
Lastly, hiking can be a social activity that allows for quality time with friends and family, or an opportunity to meet new people and expand social networks.
Overall, hiking and outdoor experiences can lead to a healthier, more balanced, and stress reducing lifestyle. So take the first step and get amongst nature and reap the rewards.
Office Exercises - Reach out for basic customised exercise plan to suit you
Outdoor Experiences - Reach out if you would like more information on locations and tips to enjoy nature
Bukit Kutu is a challenging yet rewarding hike located in Selangor, Malaysia. At an altitude of 1,053 meters, the trail is a mix of steep ascents, river crossings, and scrambling sections. The hike takes about 6-8 hours to complete, offering scenic views of the surrounding rainforest and a glimpse of the abandoned colonial-era station at the summit. Suitable for experienced hikers, Bukit Kutu promises a thrilling adventure amidst nature's beauty.
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Kanching Falls in Malaysia is a beautiful natural attraction with five cascading waterfalls surrounded by lush greenery. The trek to the falls is easy and scenic, with plenty of opportunities for swimming and picnicking. The falls offer a refreshing escape from the bustling city and are a must-visit for nature lovers.