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Achieving Work-Life Balance #5: How Work-Life Balance Is Implemented in the Workplace

Achieving Work-Life Balance #5: How Work-Life Balance Is Implemented in the Workplace

Around ten years ago the only goal of a business was make a profit. Almost all businesses still have that goal, but many have added another goal to their business plan. That goal is keeping their employees satisfied. This satisfaction is most often obtained by coming to the realization that all employees have a life outside of work that is just as important, if not more, than their career.

Pleasing each and every employee is a difficult task; however, many employers have found a way to accomplish that task. By incorporating work-life balance into their organization many business owners have seen the increase in employee happiness and performance. The goal of work-life balance is to obtain a healthy balance between work and life. Even though each business is likely to implement their own style of work-life balance there are a few common practices.

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Long hours and overworked employees is a common scene in many workplaces. To prevent this scene from occurring there are many employers who are hiring two employees to fill one job. This practice is known as job sharing. Job sharing works by dividing work time, benefits, vacations, and pay between two workers. Job sharing makes it possible for employees to work a steady job while still being able to tend to their life outside of work.

In addition to job sharing, it is now becoming standard practice for an employer to offer their employees flexible hours. In many cases the hours that an employee would like to work are predetermined during the hiring process; however, they can also be established on a weekly or monthly basis. Not all companies, but a number of them are now allowing their employees to actually pick the hours that they work each week. In this situation, employees will signup to work a particular shift if they are available to do so.

Working from home is another alternative work arrangement that enables more employees to be at home with their family. There are many employers who are only looking to hire at home workers. In addition to full or part-time at home workers, it is possible for a traditional employee to occasionally work from home when it is convenient for everyone involved.

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Since a large portion of the working population has a family that they must care for there are family medical leave programs. These programs make it possible for an employee to take time off from work if they or one of their family members becomes injured or ill. Many employers will pay their employees for an agreed upon time and after that the leave can continue, but without pay.

For parents the most popular way that work-life balance is brought into the workplace is through onsite child care. Onsite childcare, also known as daycare, is often provided free of charge by many employers. A childcare center is typically located in the same building, which allows parents to visit their children whenever they want to. Onsite child care is beneficial to all parents, but it is especially beneficial new mothers who are just reentering the workforce.

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Flexible hours, job sharing, onsite child care, and family medical leaves are just a few of the many ways that an employer can incorporate the work-life balance into their organization. When an employer first establishes a work-life balance policy it is likely that the policy will be put into place over a period of time. Once that business realizes the benefits of having a work-life balance policy it is likely that the above mentioned work alternatives will all be in place.

— Jennifer Foote.
This is the end of the series of Achieving Work-Life Balance. Hope you enjoyed it.

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Other articles in the series:

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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