Can regular breaks make you more efficient?



You are faced with an enormous to-do list that looks like you will need to start early, miss lunch and work late. But will missing breaks be the best thing for your productivity?

Not according to research recently carried out by The Australia Institute who advise that regular breaks are necessary to make sure tht a heavy workload is carried out efficiently.

Here are three reasons to give yourself more breaks at work.

Restore Focus

Our brains were not designed for the extended focus that we demand of them. Once we overstretch our ability to focus we become unable to concentrate and feel zoned out, or irritable. But there is a solution. By taking a brief mental break it will actually help us to stay on the task for longer and complete it more effectively.

Defeat fatigue

Taking breaks during the day, including a decent lunch break is an effective way to fight fatigue and helps increase productivity according to research.

Without sufficient downtime to refresh and recharge, we become less efficient, make more mistakes and are less focused on what we are doing.

Maintain health.

When you are physically and mentally stressed you produce the stress hormone cortisol.

Elevated cortisol levels over time related to a number of diseases and research has found that taking a lunch break had a positive effect on reducing blood pressure and improving sleep quality. 

Ready to take a break?

Then try the try one of the many relaxation techniques that you can find on specialist websites and set your timer for a regular break.

When the timer goes off, take a short break for five minutes. Walk away from your work station stretch your legs and have a drink, or do some simple stretches at your desk.

Increase these sessions to up to 15 minutes and feel the benefit to you, your focus and your work.

Remember Mayfair cares.

 

Top Tips For The Best Get Fit Program


The main reason people fail when starting a get fit program is they do not set daily goals and targets. Not having something to work towards results in failure to follow through with exercise plans and diet changes.

However if you are looking to improve your health and well-being by starting a get fit program, then all you need to succeed is to have some simple goals and targets. All that is required on your part is some planning.

Starting a get fit program can be made a lot easier by following these simple steps:

Good habits

Decide to make diet changes and exercise daily considerations. Experts say over and over again that diet and exercise go hand in hand. This doesn't mean that you have to go on a restricted diet for the rest of your life. It simply means that you need to watch what you eat.

Control your portions and limit your fat, sodium, cholesterol and sugar intake. In addition some form of exercise that you enjoy is ideal. Schedule this into your routine daily if possible or at least three times per week.

Exercise when it suits you. Include your workout when it works for you. If you find getting up and exercising first thing in the morning works best for you then do that. Or if you prefer to fit your exercise in at lunchtime or when you get home at night then that’s fine too.

As long as it works for you then that is what is important. Make sure however, do not substitute exercising for a meal, if you choose to workout in the morning make sure you still eat a healthy breakfast. The same applies at lunchtime and dinner. Remember you must eat a healthy diet for the best results.

Enjoy it

Exercise can be something you enjoy. Exercise does not need to be boring. You may find you enjoy going to the gym or doing a fitness DVD at home. Outdoor activities may be your thing.

Cycling, jogging, hiking, dancing and even gardening are great ways to lose weight and get fit. When starting a get fit program it is important to choose something you will really enjoy doing, so remember that fitness can be fun so try to keep things interesting.

Fill your cupboards with healthy foods and snacks. If you find you are tempted by unhealthy foods and snacks then ban them from your home. If they are not available you cannot be tempted.

Instead stock up on fresh fruits, vegetables, raw nuts, yogurt, low fat cheeses, lean meats, whole grains and rice. Watching what you eat is the best way to get the most out of your fitness program. Also eating the wrong foods will make it harder to lose weight which may actually knock you off track and lower your motivation.

Water

Drink at least 8 glasses of water per day. We need to drink water in order to maintain proper bodily functions. As our bodies are mostly made up of water we need to regularly top up water levels to keep our bodies functioning at their best.

Drinking 8 glasses of water a day helps to flush out toxins and improve metabolism. Try to stick to clean filtered water and avoid sugary sodas, juices and teas and coffee.

Common Mistakes People Make In Their Fitness Program

1/ Reducing sleep time to do exercise.

A busy life makes people have little time for activities besides work including doing exercise. Many people decide to cut down their sleep time so that they can have more time to exercise. It is not good if your sleep time is reduced to less than 6 or 7 hours per day. Shortage of sleep may cause many problems relating to your health that badly affect work, your studies and others. 

2/ Overdoing it the first time

This is one of the biggest and most common mistakes in doing exercise. When starting out, many of us are usually eager and have the tendency of doing too much of it. This can cause some injuries for your muscles or bones. Specialists advise that you should increase the intensity gradually each day so that your body can get used to it. When doing exercise, the duration and the regularity are more important than the intensity.

3/ Exercising when you are hungry

To save time, many people go to the gym right after work. After a long working day, you will be very hungry in the afternoon. Doing this will make you feel exhausted and the exercise is not as effective. As a result, you will not gain good results. However, you should not do the exercise right after having a meal or you may get a stomach ache as well.

4/Wearing clothes that are too tight.

In order not to feel comfortable during exercise, do not wear tight clothes. Wearing those clothes in doing exercise is not good for your health. It may tighten your blood vessels and prevent blood from circulating. Further more, tight clothes also make it difficult for you to do some movements like raising your legs, spreading your legs wide apart, etc.

When starting a get fit program the above tips can be helpful to you. Try to remember your goals and what you have set out to achieve for the day. This will make exercise and getting fit a whole lot easier.

Remember, Mayfair cares.

 

Air pollution and how you can help


A greener world

If you’re one of those who really wish they could do something to make the world a greener place, then investing in a hybrid or all-electric car should be on your bucket list.

About a decade ago, the world was introduced to the possibilities of driving cars that do not run on fuel, either entirely or in part.

By April 2016, over 4 million hybrid electric vehicle units were sold in the United States, making it the second largest fleet in the world, after Japan’s over 5 million units.

This is a clear indicator that nobody wants to keep paying for fuel when it is expensive, so getting a vehicle that is cost efficient and environmentally friendly, is a definite plus.

The options

A hybrid car gives you the best of two technologies as it combines the standard engine powered by diesel or petrol, and an electric motor, which derives its power from a rechargeable battery pack thus when low on diesel or petrol, you’re still assured of extra miles as the car will run on battery.

An all-electric car is different as it fully utilizes electricity from a charged battery.

Different brands created both hybrid cars like the Prius, and all-electric cars like Tesla models, which are popular among top world celebrities.

In the UK, former Spice girl Geri Horner was spotted driving an all-electric, zero-emission car while on a shopping trip with her daughter. The cute two-seater, Renault Twizy quadricycle fits snug in any parking lot, and is definitely a massive cost saver.

10 top facts

In order to help you care for the planet and still look cool while driving, here are ten sure facts that will excite you into getting yourself a hybrid or all-electric car.

1. All-electric cars are much cheaper to run than diesel or petrol powered vehicles

2. Hybrid cars give the driver a sense of calm when diesel or petrol runs out and they are miles away from the nearest diesel or petrol filling station

3. Electric cars have only one moving part which makes them incredibly low maintenance than diesel or petrol powered engine cars

4. The UK government gives a grant of up to 35% on the cost of the car, with a maximum of about £2,500 to £4,500 depending on the model of the car and certain stipulated conditions

5. Due to faster technology today, all-electric cars are now quicker and quiet compared to their diesel or petrol powered counterparts

6. UK residents are increasingly taking up both hybrid and all-electric cars making it trendy and fashionable to own and drive one

7. The environment is happy, because these vehicles have zero carbon emissions, so you can sleep better knowing you contributed to a cleaner planet

8. In America the perks of driving a hybrid are visible in some states, which treat you as a VIP when you drive a hybrid car, by giving a special lane, while enjoying tax deductions and credits

9. Since you get to drive on your special lane, you get to save time and costs as well

10. Maintenance is low as you don’t have to keep checking on the engine, especially with the all-electric car

If you want your own piece of green heaven in style, innovation, design and performance, hybrid and all-electric cars are your best bet.

Remember, Mayfair Cares.

Dealing with Digital Fatigue


As technology advances, people of all ages spend more and more time glued to their digital screens.

Some can spend up to 9 hours of their day working and / or playing on their screens. This eventually causes their eyes to become exhausted from such long hours of exposure and may cause a condition known as digital fatigue.

What is digital fatigue?

This is an eye and vision related problem that is caused by the extensive use of common digital devices such as computers, TVs, e-readers, and tablets. This eventually leads to fatigue or blurred vision, dryness, eye irritation and more.

Effects of digital fatigue

The eyes contain the strongest muscles in the body. However, if you subject them to too much work by sitting in front of a TV or computer, they can become strained and tired. Lifestyle changes, coupled with modern ways of working, forces people to spend extended hours in close range activities engaged with a screen.

Some knock on effects include:

  • Reduction in productivity

Digital fatigue may cause your body to suffer eyestrain, neck, shoulder and back pain. You will not be able to work to the best of your ability with an aching body.

  • Inability to concentrate

Spending too much time looking at your digital devices may cause eye fatigue and headaches. These conditions may result in the reduction of concentration. 

  • Poor visual health

Most digital devices emit harmful blue-violet light that damages eyesight in the end. You may start experiencing eye fatigue, blurry vision, and dry eyes. 

  • Migraines

Digital fatigue may cause you headaches. These headaches can be accompanied by associated symptoms such as nausea and sensitivity to light. You may also experience flashing dots, wavy lines, and temporary blindness due to this migraine. 

What can be done about digital fatigue?

1. Eyewear

There are different types of eyewear with lenses that help reduce digital fatigue. These lenses can be incorporated into any pair of glasses. Those already wearing glasses should also consider getting a current prescription that includes the unique visual demands when using a digital screen.

2. Annual eye exam

Getting regular eye care will help prevent or reduce the development of digital fatigue.

3. Take breaks from using digital devices

Ensure that you do not get too close to a screen or spend too many hours behind one. Rest your eyes after every 2 hours of continuous digital screen use, for at least 15 minutes. 

4. Have a digital holiday

Try to set aside blocks of time like the weekend when you can get away from your screens completely. If going on holiday, leave the screens at home and use your phone as a phone and not a communications centre

Summary

The extent to which you will experience digital fatigue will depend on how much time you spend looking into your digital screen. Ensure that you visit your health professional as soon as you start experiencing the symptoms outlined above. Otherwise, if you do not use them, they might worsen with extended digital screen use.

And remember, Mayfair Cares.

https://www.thevisioncouncil.org/content/digital-eye-strain/teens

http://thinkaboutyoureyes.com/articles/eye-problems-diseases/digital-fatigue

https://www.aoa.org/patients-and-public/caring-for-your-vision/protecting-your-vision/computer-vision-syndrome?sso=y