Workplace Fitness: How and why you need to take a vacation

Americans are notorious for not only having fewer vacation days available to them compared to people working in other countries, but also for not taking advantage of the vacation days they do have by getting out of the office. Does this sound like you or someone you know? What's the deal? The vacation time is there, it's part of your benefit package, why not make better use of it?

Excuses like "I'm too busy, I can't get away," and "I can't afford it" are common excuses, but they're just that -- excuses. You don't have to go somewhere to relax, you could just take a week off to relax at home and spend time with your family. And as for being too busy and unable to get away, well you're just gonna have to make time. Make time for your health. What's a better excuse to take some time off than your health? If you ain't got your health you ain't got nothin'! Working too much without a break can cause raised blood pressure and surges in stress hormones, which can cause an increased risk for heart attacks and impaired memory.But taking a vacation isn't automatically relaxing -- you have to do it right. We've all been on trips that were more exhausting and stressful than they were fun and that's exactly what you don't want. By following these tips, though, you can help make sure that taking time off for your health actually does your body good:

• Don't rush to the airport straight from work. You're only setting yourself up for stress by having to rush to wrap things up on Friday afternoon and make it through traffic to catch your plane.
• Take more than a 3 day weekend. Can you really unwind and relax if you're traveling on 2 of your 3 days off? Most people need more time than that to really let loose.
• Don't feel like you have to go somewhere far or exotic. Relaxing at home in your backyard might be just what you need.
• Time your vacation appropriately. You may not be able to relax no matter what if you take off in the middle of a big project.
• Leave your work behind -- all of it. Don't check messages, leave your laptop at home, and if you can turn off your cell phone.
• Don't fill up your itinerary with too much stuff. Leave gaps where you don't have anything planned and take that time to put your feet up and soak in the experience -- you don't have to be go-go-go the entire time.
• Plan ahead for your kids. Traveling with children is never easy, but by anticipating some things ahead of time you can minimize the stress.
• Don't overdo it on food and drink. Not only could you end up feeling sluggish and sick, but you'll feel guilty and stressed if you end up gaining weight.
• Build in extra time at the end of your trip. Giving yourself an extra day or so between getting back home and going back to work can give you a chance to unwind, catch up on sleep, and even allow for a delayed flight.
• Tell yourself "you're worth it, and you need this." So what if a few meetings will have to be rescheduled or postponed until you get back? Business will go on, and you can't let yourself forget that you need this break to be your best at work.