Long working hours are a menace that affects people all over the world. The pressure to provide for our families, meet our bills, and live a comfortable life has driven people to work long hours.

The problem is that we often fail to realize the potential health consequences of such practices, and the impact they can have on every aspect of our lives.

What are Long Working Hours?

A long working hour is any hour spent working beyond the required standard. The standard working hour, as defined by the International Labour Organization (ILO), is 8 hours a day or 40 hours a week.

Any time spent working beyond the standard is considered long working hours, and it can be harmful to our health.

What are the Health Consequences of Long Working Hours?

The negative effects of long working hours can manifest in various ways. Here are some of the most critical health consequences that come with extended work hours:.

Mental Health Issues:

Long working hours have been linked to various mental health issues such as depression, anxiety, stress, and burnout. Studies show that people who work long hours report higher levels of stress, lower job satisfaction, and lower life satisfaction.

Cardiovascular Diseases:

Working long hours has been linked to an increased incidence of cardiovascular diseases. Prolonged work hours can cause hypertension, irregular heartbeats, ischemic heart diseases, and other diseases that can damage the heart.

Diabetes:

Long working hours have been associated with an increased risk of type 2 diabetes.

When our bodies are overworked, we become physically and mentally exhausted, and this can cause an imbalance in our hormonal systems, leading to the development of type 2 diabetes.

Increased Risk of Injuries:

People who work long hours are more likely to make mistakes and have accidents while on the job. This is due to fatigue and exhaustion, which can affect our ability to focus and make sound judgments.

Why We Work Long Hours?

There are several reasons why people work long hours. The primary reason is financial security. People work longer hours to increase their earning potential and improve their living conditions.

Others work long hours as a result of job expectations and pressure to perform at high levels. Additionally, some industries require long hours, such as healthcare and hospitality.

How to Avoid Long Working Hours?

Reducing your work hours is a potent tool to improve your health and wellbeing. Here are some tips to help you avoid long working hours:.

Plan Your Schedule:

Plan your work schedule in advance and estimate the duration of each task. Prioritize tasks that are urgent or have a tight deadline. When you plan, you can identify when you need additional time to complete a task and plan accordingly.

Avoid Multitasking:

Working on multiple tasks at the same time can hinder your productivity and cause burnout. Focus on one task at a time, complete it before moving to the next one.

Set Realistic Goals:

Achieving unrealistic targets with unavoidable deadlines can create pressure and lead to long working hours. Set realistic goals, communicate your concerns with your manager, and try to create a reasonable timeline for all your work.

Take Regular Breaks:

Take regular breaks during work hours to avoid burnout. The US department of labor recommends a 15-minute break every four hours. Taking a break can help you recharge and increase productivity.

Leave Work at the Office:

Leaving work at the office can help you separate yourself from work and relax. It allows you to focus on other aspects of your life, such as family, hobbies, and socializing. Leave your workphone and laptop at work or only use them when necessary.

The Bottom Line

Long working hours can have severe consequences on our health and wellbeing. They lead to mental health problems, cardiovascular diseases, and increased risks of injuries and accidents.

To avoid long working hours, it’s essential to plan your schedule, set realistic goals, take regular breaks, and leave work at the office. Remember that excessive work can lead to burnout and have an adverse impact on your quality of life.