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Working at Night is for Raccoons – Not You!

Working at Night is for Raccoons – Not You!

Working at Night is for Racoons!

    If you’re packing your computer or briefcase and lugging it home to do more work most days you gotta ask yourself, “Why am I doing this?” When you’re sitting in front of the keyboard writing an email to someone at the office at midnight would your friends ask, “Aren’t there other things you’d rather be doing?” When you get your paycheck do you think, “I sure get paid well, that’s why I work all the time!” (I won’t even delve into you being hunched over your crackberry during meals, meetings, and otherwise merry-making time.)

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    You are not really wired for working day and night. Raccoons are nocturnal, lions are nocturnal, and bats are nocturnal. Humans are not nocturnal. Those animals have special accommodations for functioning optimally in the dark – their hearing is enhanced, their eye sight is developed for low light situations (in fact, they don’t like daylight), and they sleep during the day so they’re rested and ready for their evening forays. You, however, have been designed for daylight activity. You are meant to get up with the sun and do your work while it shines. You eyes work best in daylight. Your energy ramps up after you break fast (you do eat breakfast, don’t you!?). You can best take care of your basic needs during the day – get food and maintain shelter.

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    Results of night time and usually overworking are:

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    • Constant fatigue
    • Disconnection from family and friends
    • Waste of time, energy, money, resources
    • Loneliness
    • Failure to achieve your goals as an employee, business owner, parent, partner, spiritual being, or other important area
    • Stress
    • Resentment of the unending demands
    • Sickness. The NIH (National Health Institute) points as stress as the #1 contributor to sickness.

    Signals of night-time working mentioned above could be the result of some of these actions:

    • You don’t negotiate ‘No’ as in , “No I couldn’t get that done by the deadline without missing other deadlines I’m committed to making.”
    • You engage in long conversations with colleagues rather than keeping it brief
    • You treat all work as equal rather than selecting the truly impactful and meaningful assignments
    • You do more of what you enjoy than what advances your career
    • You need an assistant and have the okay to hire one but don’t take the time to find him
    • Your boss rarely gives you recognition for a job well done
    • You have a lousy time when you get home so you burrow in to work rather than go ‘there’

    If this describes you at all you can flip things around and contain work within work hours. To put it right out here in black in white rather than hope you’ll take the time to extrapolate some of the solutions here are some steps to take:

    • Turn your crackberry off after a fixed hour. To be polite record a message informing callers that you’re putting boundaries around your work and will get back to them during the next morning.
    • Do not bring your computer home or login to work on your computer at home.
    • Curtail time consuming and unproductive activities at work.
    • Make and honor commitments with people outside work. Take your spouse on a date once a week, schedule time with a trainer, make the evening run, ride or racquetball game with your club, attend the kids’ games at least once a week, and volunteer nearby.
    • Go to bed 7.5 hours before you want to get up.
    • Get up with an hour to get ready for the day. Eat well, shower, dress, and take time to chat with someone
    • Limit the time you spend in front of a screen (of any connection – game, Internet, etc).
    • Examine your work with the 80/20 rule in mind. 80% of your reward will come from 20% of the projects you’re asked to do so spend 80% of your time on the 20% with big payoff

    Those are some observations from my desk — what do you see from yours with regard to leaving work at work?

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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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