Your job as a data analyst takes more than sitting in front of your computer crunching numbers. It also requires you to bring your A-game at the gym. Column health, a term used in the insurance industry, refers to the five measurable factors that drive up insurance premiums and deductibles: chronic disease, obesity, smoking, lack of exercise, and poor diet. If you’re currently struggling with any of these factors or know someone who is, check out these six habits that can improve your column health and lower your insurance premiums.
Go to the gym before work
Exercising every day can be a challenge for those with busy schedules, but going to the gym before work can ease that burden. A study found that aerobic exercise performed before a person starts their workday promotes positive feelings, enhances productivity, and reduces feelings of anxiety. Plus, because you’ll be less stressed, you’ll be able to work more efficiently and more productively. Plus, going to the gym before work will help you get a jump start on your health goals, like reducing cholesterol, blood pressure, and weight.
Binicare water flosser
We’ve all heard how important it is to keep our teeth healthy, but were you aware that 70% of dental disease starts in the mouth? If not, you’re not alone. Bad habits that lead to gum disease, such as poor brushing techniques, smoking, and certain medication, are a major risk factor. But there are ways you can improve your oral health and lower your risk of dental disease. Using a water flosser after brushing can remove up to 99% of plaque from between teeth, according to studies. With Binicare, you get a high-end water flosser with a built-in pressure sensor and timer, allowing you to floss your teeth more effectively and efficiently. Binicare has over 30 settings, including massage and tongue cleaning modes, and is BPA-free. Its dual-use design allows you to use it as a shower head as well.
Eat a healthy breakfast
We’ve all heard that breakfast is the most important meal of the day. But what exactly does that mean? Many people confuse breakfast with a quick coffee and doughnut on the way to work, or a muffin or cereal at their desk. While these foods may be quick and convenient, they’re not nutritious at all. Instead of these sugary or carb-heavy breakfast options, try eating foods high in fiber and protein, like an omelet, eggs, or yogurt. They’ll keep you full until lunch, and will help lower cholesterol. Eating a healthy breakfast every day is an easy way to lower your cholesterol and blood pressure, and improve your overall health. If you don’t have time to make breakfast before work, try packing the ingredients the night before.
Get 8 hours of sleep every night
Getting enough sleep is incredibly important, but it’s also a challenge for many people. Studies suggest that sleeplessness, or insomnia, may be caused by too much stress. So how can you better manage stress and improve your sleep quality? Experts recommend adopting a few simple lifestyle changes, like eating a healthy diet, exercising regularly, and limiting caffeine intake.
Walking during your lunch break
Exercising every day is important for improving your health, but there’s a difference between aerobic and anaerobic exercise. Aerobic exercise, like running, swimming or cycling, promotes cardiovascular health. Anaerobic exercises, on the other hand, strengthen the muscles. If you work a desk job, you’re probably more aerobic than anaerobic, so adding anaerobic exercises to your routine can be helpful. Some good examples include weightlifting, pushups, or walking outside during your lunch break. Walking is a great way to build strength without having to go to the gym. Walking is also a low-impact exercise that can be done almost anywhere, which makes it particularly useful if you travel frequently for work.
Try strength training 3 times a week
Many people who work out think that the more they sweat, the better. But while cardio exercises help improve the body’s cardiovascular system and blood circulation, they don’t build muscle mass. Strength training, on the other hand, helps you build muscle and burn fat, while improving bone health. Plus, strength training is low-impact and easy on the joints, making it ideal for those over 40. Some simple exercises you can do at home include pushups, squats, and dumbbell curls, or you can try a resistance band workout. You can also attend a class to get personalized instructions.
Add more vegetables to your diet
Data analysts are often busy and, like the rest of the population, may tend towards an unhealthy diet. Some of the easiest changes you can make to improve your diet are to add more vegetables to your meals and eliminate processed foods from your diet. Doing so will reduce your risk of heart disease and cancer, and may also help you lose weight. If you don’t have time to shop for groceries and prepare meals, try buying pre-made salads, frozen vegetables, or vegetable-based soups.
Smoking has been linked to a wide range of serious health issues, including heart disease and lung cancer. If you currently smoke, quitting can greatly improve your health, while also reducing your risk of mortality. For help quitting, talk to your doctor about kicking the habit. They’ll be able to recommend some helpful techniques and medications to ease the withdrawal process.
With these six habits in your toolkit, you’ll be well on your way to improving your health and lowering your insurance premiums. Remember that you don’t have to implement all of them at once. Start small, and work towards your long-term goals gradually.