Los datos obtenidos por “Quiero cuidarme” de DKV, la app de salud más descargada de España, constatan que los españoles han vuelto de sus vacaciones con un IMC superior al recomendado y están en niveles de sobrepeso, con una media de 26.98 de IMC para los hombres y 25.55 para las mujeres.
In adults the WHO indicates that this value should be between 18.5 and 24.9 to be considered a healthy and stable weight. From 25 onwards, it is considered overweight, and from 30, obesity. Having a body mass index according to our age, height and constitution is essential to maintaining a healthy lifestyle and returning to our routine minimising the post-vacation syndrome.
The lack of sleep, generalised tiredness, irritability and loss of appetite or concentration are just some of the effects of returning to work that can affect the worker. These can be worsened if they have lost their good eating habits, stopped practising sports or changed their hours of sleep and rest, causing an imbalance in the organism.
To fight and minimise these effects, it is important to plan the return to the routine by gradually adapting our body to a stable and healthy lifestyle.
Establish exercise routines
According to the data collected by DKV's app “Quiero cuidarme”, just 30% of Spanish people follow a healthy or very healthy lifestyle, and those between 18 and 20 are the sportiest. Of the remaining percentage, up to 40% say that they do not practice any sport during the week. Young people between 18 to 25 years of age are those who most do physical activity, and those between 46 and 55 do the least.
Resuming or initiating the habit of doing sport, whether at home, in the street or in a gym, is the best way to relax the body and mind and avoid some of the symptoms of the post-vacation syndrome, such as irritability, fatigue and tiredness. During the first week in which people return to work or start doing exercise, they should do so moderately in order to allow the organism to adapt to the change. Therefore, in this first stage, we should not go for loads, paces or intensities that are too high, as doing it gradually will be a key factor in achieving the set goal successfully.
Plan your meals
The figures registered in “Quiero cuidarme” indicate that users gradually improve the quality of their diet as years pass, improving their food choices in each stage of their lives. While just 22% of young people between 18 and 24 years state following a very healthy diet, users aged between 25 and 65 raise this figure gradually up to 53%.
During holidays, many Spanish people interrupt the good eating habits that they had adopted throughout the rest of the year, neglecting to follow a healthy diet and to schedule their meals. In order to return to work in the best way possible, we recommend avoiding fry-ups and processed products and introducing again vegetables in lunch and dinner, as well as consuming a minimum of five portions of fruit or vegetables a day.
Planning weekly menus and taking a healthy shopping list to the supermarket is the most effective way of establishing a proper diet.
Ensure a good rest
Almost 34% of the Spanish people have trouble sleeping and value their rest as Spaniards slightly healthy or unhealthy, and people between 56 and 65 years of age find it the most difficult to fall asleep. En cambio, los usuarios de “Quiero cuidarme” que valoran sus horas de sueño como las más saludables, son las personas de entre 35 y 45 años. 61% of these rate their rest as “healthy” or “very healthy”.
If you do not rest enough, the organism can react negatively with nervousness, fatigue or lack of concentration, which consequently leads to a drop of productivity at work. When returning to work, we recommend gradually adapting your schedule in a way that ensures the necessary hours of rest, sleeping 7 or 8 hours, in order to not accentuate the potential symptoms of the post-vacational syndrome.