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How to Maintain Endurance and Prevent Disease for Commuter Workers

Distance away from and to work, making commuters spend a considerable amount of time on the road. The life routine of these commuters is certainly time and energy consuming, so it is important to maintain endurance well so that the body remains fit and is not susceptible to disease. Unwittingly, the long journey to and from work makes the commuters don't have enough time to rest. Coupled with exposure to pollution and various germs that cause disease during the trip. This can have an impact on increasing the risk of health problems in commuter workers.

Health Issues That Lurk Commuters

Dense and binding schedules, often making commuters ignore their health. Though there are various health problems that lurk the commuters. Here are a few:

  • Susceptible to disease

    • Because of long trips, commuters often don't get enough rest, so endurance will also decrease. Changes in weather, exposure to smoke, dust, dirt, and germs also increase the risk of health problems. Coughing, colds, flu, laryngitis, and various respiratory infections are common diseases for commuters.

  • Easily tired

    • Daily activities, accompanied by long trips that must be taken by commuters, make them more easily tired or exhausted. This condition can cause dizziness, headaches, loss of appetite, and decreased endurance. Of course this can disrupt the productivity of commuters.

  • Stress

    • Congestion and conditions in crowded public vehicles can make commuters experience high levels of stress. Stress can cause physical symptoms such as headaches, stomachaches, and sleep disorders. Even in the long run, stress can affect the body's resistance, making it easier to get sick.
For this reason, commuters need to maintain their lifestyle, in order to maintain and increase endurance. So that it can remain active and productive, free from disease.

How to Maintain Endurance

So that the commuter is not easy to experience health problems, there are various ways you can do to increase endurance, namely:

  • Implement a healthy diet

    • Working across cities and provinces has limited time, including food. Instead of careless food, you should bring nutritious supplies from home to be able to implement a healthy diet. In addition to carbohydrates from rice or potatoes, and protein from meat and eggs, multiply the consumption of vegetables, fruits, nuts, and seeds, to meet nutritional needs so that the immune system remains excellent.

  • Exercise regularly

    • Commuter workers usually have less time to exercise. Try to take a moment to do light exercise at the office. In addition, try to move more, for example by going up and down using the stairs rather than the elevator, or getting off the vehicle with a longer distance, then continue by walking up to the office.

  • Avoid stress

    • Commuters have higher stress levels. It is important to manage stress well so that the journey does not feel too torture. How to avoid stress on the road including talking with fellow commuters or listening to music you like.

  • Stop smoking and consuming alcoholic drinks

    • The habit of smoking and consuming alcoholic drinks, in the long run can affect the body's immunity. It is recommended to stop smoking and consuming alcohol so that the body's immunity is more awake.

  • Enough rest

    • Enough sleep is beneficial for both physical and psychological health. Conversely, lack of sleep and excessive stress can increase the production of stress hormones namely cortisol, and in the long run can decrease the immune system.
In addition to applying the above lifestyle, if necessary you can also take supplements as directed by your doctor, to increase endurance. Supplements that are recommended for increasing endurance usually contain:

  • Multivitamin

    • You can choose multivitamin supplements that contain various types of vitamins, such as vitamins C, D, and B. These three vitamins are useful as nutrients for immune cells, so they can maintain and increase endurance, so commuters are not susceptible to disease.

  • Contains zinc

    • The mineral content, especially zinc, has an important role in maintaining the immune system. Not only that, zinc also plays a role in maintaining digestive health and nerve function.
Being a commuter worker must be tough. There are various challenges, both physical and psychological, which must be faced along the way. However, all that can be lived with much easier if your health and endurance is optimal, so it is not easily attacked by disease. If necessary, consult further with your doctor, to get the right recommendations on how to maintain and restore endurance, so you can stay active and productive.

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