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Is it healthy to work over 50 hours a week?

Working long hours is common in many careers and businesses. With the pressures of the modern workplace, some people end up working over 50 hours a week on a regular basis. But is putting in such long hours actually healthy?

What are the potential benefits of working 50+ hours per week?

There are a few potential benefits that some people claim come with working long weeks:

  • Higher income – Working overtime or taking on extra projects can lead to higher pay.
  • Getting ahead – Putting in long hours may help some people advance faster in their careers or businesses.
  • Achieving more – Working long weeks allows some professionals to be more productive and achieve more meaningful work.
  • Job security – During tough economic times, employees who put in extra hours may feel more indispensible.

However, research suggests that some of these perceived benefits have limitations or may not apply across the board.

What are the potential downsides of 50+ hour work weeks?

While there may be some advantages in certain cases, most experts agree that consistently working long hours can be detrimental to health and wellbeing:

  • Fatigue – Working over 50 hours leaves less time for proper rest and recovery, leading to both physical and mental fatigue.
  • Work-life imbalance – Long work hours make it difficult to spend time with family, friends, or enjoy hobbies and leisure activities.
  • Increased stress – Having a heavy workload and job-related pressures for long periods taxes the body and mind.
  • Poor health habits – Working many extra hours often leads to sleeping less, exercise less, and eating a poorer diet.
  • Mental health risks – Burnout, anxiety, and depression are more common when working excessive hours. This can reduce quality of life.
  • Cognitive impairments – Concentration, memory, creativity, and decision-making skills suffer with fatigue.
  • Relationship strain – Partners, children, and friends miss out quality time and shared experiences.
  • Increased substance use – Some people turn to alcohol, drugs, or medications to help cope with stress.

What does research say about long work hours and health?

A significant body of research has investigated the health impacts of long working hours. Here is some of what studies have found:

  • Working more than 48 hours per week is associated with an increased risk of developing cardiovascular disease.
  • Consistently working over 50 hours per week increases the long-term risk of strokes.
  • Working long hours increases the risk of developing type 2 diabetes, with a clear dose-response relationship.
  • Working 55 hours or more per week is associated with a 33% greater risk of developing depression compared to standard 40 hour weeks.
  • Working over 50 hours per week increases the risk of alcohol abuse.
  • Mortality risk rises sharply for people working over 55 hours per week compared to those working 35-40 hours.
  • Long work weeks lead to poorer neurocognitive performance and more errors and accidents on the job.
  • High job demands and long work hours are linked to increased suicides.

While causation is difficult to prove, researchers argue that excess long work hours are likely directly leading to declines in health and wellbeing, not just correlating.

How do long work hours impact productivity and performance?

There is often a misconception that working extremely long hours leads to increased productivity and job performance. In reality, studies show the opposite effect:

  • Output and productivity begin to rapidly decline after about 50 work hours in a week.
  • Working over 55 hours per week results in markedly reduced mental and interpersonal task performance.
  • Cognitive impairments from sleep deprivation and fatigue lead to more mistakes and errors.
  • Concentration, creativity, problem-solving abilities, and memory are diminished when working long weeks.
  • Stress and burnout reduce job satisfaction, engagement, and motivation.

In many cases, the drop off in productivity and performance negates the marginal gains obtained from working extra hours. Performance is strongly tied to adequate rest and recovery.

What is the recommended weekly working time?

Experts suggest the following working time limits for optimal health and productivity:

  • Work no more than 40-48 hours per week on a regular basis.
  • Take regular breaks during the workday.
  • Avoid exceeding 50 hours per week whenever possible.
  • Limit overtime and weekend work for special circumstances only.
  • Take regular vacations and days off work.
  • Avoid back-to-back work days longer than 12 hours.

Following these guidelines can help mitigate the negative impacts of long work hours. Having time for sufficient sleep, rest, exercise, leisure, and relationships is vital for wellbeing.

Does the type of job or career matter?

Research indicates that consistent long work hours take a toll across occupations and career fields. However, some general patterns have emerged:

  • Jobs with higher job demands and more reported stress appear to amplify the negative impacts of long hours.
  • Shift work and irregular schedules can exacerbate long work hours.
  • Low job control and decision latitude at work make it harder to manage high hours.
  • Physical labor and demanding jobs worsen the effects of long hours.
  • Isolating or emotionally taxing jobs demonstrate stronger relationships with long work hours and poorer mental health.

In short, long weekly work hours are more likely to be detrimental in high stress, high demand, or physically taxing jobs. Mentally engaging jobs that offer flexibility can sometimes better handle occasions of longer hours.

Are there individual differences in response to long work weeks?

No two people respond exactly the same way to long work weeks. Relevant factors include:

  • Age – Older individuals are less able to recover from fatigue and are more prone to stress and health impacts.
  • Fitness level – Those who are more active and fit may better handle occasional long weeks.
  • Diet – A healthy, balanced diet improves resilience and stamina.
  • Sleep needs – Some need more nightly sleep than others to function optimally.
  • Personality – Traits like neuroticism or introversion may exacerbate the effects of high job demands.
  • Mental health – Those with anxiety, depression, or mood disorders are more vulnerable to long hours.
  • Support system – A strong social support system improves ability to cope with stress.

However, individual traits only go so far. The consistent evidence shows that excessive work hours negatively impact nearly all workers over the long term.

Tips for handling 50+ hour work weeks

If you must work long hours, either occasionally or regularly, here are some tips to help mitigate negative effects:

  • Take regular breaks during work to rest eyes, muscles, and mind.
  • Set reminders to get up and move – go for a short walk or do some stretches.
  • Hydrate frequently and avoid too much caffeine and sugar.
  • Prioritize seven to nine hours of sleep per night.
  • Eat a balanced diet with plenty of protein, fruits, vegetables, and anti-oxidants.
  • Exercise before or after work to relieve stress – even light activity helps.
  • Set boundaries and leave work at the office when possible.
  • Make time for loved ones, hobbies, and fun outside of work.
  • Try deep breathing, meditation, or yoga to calm the mind.
  • Talk to a counselor or doctor if experiencing signs of depression or anxiety.
  • Speak up about workload and ask for support before hitting a breaking point.

Conclusion

While working over 50 hours per week may seem impressive or necessary at times, the preponderance of evidence indicates it is far from healthy. It is linked to declines in both physical and mental health, social wellbeing, and even productivity. Whenever possible, aim to work reasonable hours and ensure adequate personal time for health-promoting activities. If long work weeks are unavoidable, be sure to incorporate stress-relieving strategies. Your mind and body will thank you.