I have personal experience of this scenario; 5 years ago I returned to work after cancer and major surgery. The main challenges are the journey to and from work and having the energy to complete a productive day.
Here are some tips to help ease you (or the employees you are responsible for) back into work:
Plan your journey
The journey will be easier travelling outside of normal working hours. Consider a later start and earlier finish to your day when first returning. If your job allows, look into working from home every other day.
Take breaks during the day
It is healthier to allow frequent shorter breaks than one hour at lunch time. Speak with your employer about the options available to you. Move away from your desk. I know if I sit at my desk, I will answer the phone, I will just reply to one more email, I will continue working! This is not a break – move away from your desk or workstation! You may be interested in a Power Break, The Stress Buster or the Back Care Programme as an active option: http://www.inspiredhealthandfitness.co.uk/our-services.html these can be provided in just 10 minutes.
Eat well
Food is your fuel for the day. Plan ahead and bring healthy food to work with you. You are looking to eat foods which are rich in vitamins, protein and zinc. Fruit and vegetables especially broccoli, greens, peppers and berries will help recovery. Also include eggs, pulses and nuts as these are nutrition rich foods. Foods high in fibre will promote a healthy digestive tract allowing you to absorb more of the foods nutrients. Eat often, small meals and healthy snacks will get you through the day and keep your energy up. Move away from your desk to eat. It is unhealthy to eat at the work station. To eat in another room will encourage you to move (a little) more often.
Introduce some gentle exercise
You may have been given an exercise sheet after surgery. If not ask for recommended exercises and make time to do them. Exercise will enable you to recover sooner. Inspired Health and Fitness can work with you on specific exercises or introduce an exercise plan. With face to face encouragement from an experienced instructor and time allocated during the day for some gentle exercise, your recovery will be quicker. Employers will want you back at the top of your game as soon as possible.
Relax and get a good night’s sleep
Your body and mind will heal best if you get a good night’s sleep. Try to establish a routine working with your optimum body clock. Sleep when your body and mind tells you to. If you find it difficult to sleep, try breathing exercises, easy reading, listening to music or other relaxation techniques.
Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work
Pauline Ward
Business Owner and Fitness Professional
Follow me on facebook: Inspired Health and Fitness
Follow me on twitter: @IHFcouk
Website: www.inspiredhealthandfitness.co.uk
Linkedin: Pauline Ward
Telephone: 07821 969405
Here are some tips to help ease you (or the employees you are responsible for) back into work:
Plan your journey
The journey will be easier travelling outside of normal working hours. Consider a later start and earlier finish to your day when first returning. If your job allows, look into working from home every other day.
Take breaks during the day
It is healthier to allow frequent shorter breaks than one hour at lunch time. Speak with your employer about the options available to you. Move away from your desk. I know if I sit at my desk, I will answer the phone, I will just reply to one more email, I will continue working! This is not a break – move away from your desk or workstation! You may be interested in a Power Break, The Stress Buster or the Back Care Programme as an active option: http://www.inspiredhealthandfitness.co.uk/our-services.html these can be provided in just 10 minutes.
Eat well
Food is your fuel for the day. Plan ahead and bring healthy food to work with you. You are looking to eat foods which are rich in vitamins, protein and zinc. Fruit and vegetables especially broccoli, greens, peppers and berries will help recovery. Also include eggs, pulses and nuts as these are nutrition rich foods. Foods high in fibre will promote a healthy digestive tract allowing you to absorb more of the foods nutrients. Eat often, small meals and healthy snacks will get you through the day and keep your energy up. Move away from your desk to eat. It is unhealthy to eat at the work station. To eat in another room will encourage you to move (a little) more often.
Introduce some gentle exercise
You may have been given an exercise sheet after surgery. If not ask for recommended exercises and make time to do them. Exercise will enable you to recover sooner. Inspired Health and Fitness can work with you on specific exercises or introduce an exercise plan. With face to face encouragement from an experienced instructor and time allocated during the day for some gentle exercise, your recovery will be quicker. Employers will want you back at the top of your game as soon as possible.
Relax and get a good night’s sleep
Your body and mind will heal best if you get a good night’s sleep. Try to establish a routine working with your optimum body clock. Sleep when your body and mind tells you to. If you find it difficult to sleep, try breathing exercises, easy reading, listening to music or other relaxation techniques.
Inspired Health and Fitness – The complete approach to health, fitness and wellbeing at work
Pauline Ward
Business Owner and Fitness Professional
Follow me on facebook: Inspired Health and Fitness
Follow me on twitter: @IHFcouk
Website: www.inspiredhealthandfitness.co.uk
Linkedin: Pauline Ward
Telephone: 07821 969405
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