Why Work-Life Balance Matters to Your Health

Summary: Maintaining a healthy work-life balance is crucial for reducing stress, improving health, and enhancing productivity. In this article, you’ll learn how an imbalance can negatively affect your physical and mental health and how you can course-correct toward a happier, more fulfilling life by prioritizing personal time.

If you are constantly trying to balance work deadlines, family responsibilities, and personal goals, you are not alone. In today’s 24/7-digitally connected environment, the lines between personal and professional time are blurred, leaving many working folks with little time for relaxation and recharging.

Many people accept this imbalance, believing that working longer and harder is the way to success. However, being constantly “on” may do more harm than good. Overworking can reduce productivity and negatively affect mental and physical health.

Therefore, the importance of work-life balance, including its impact on your overall well-being, cannot be overstated. Let’s examine the benefits of work-life balance, how an imbalance can impact your health and practical steps you can take to create a better balance in your life.

The health impacts of poor work-life balance

Ever notice how you tend to get sick when you are on vacation or during Christmas break? It’s likely a sign that your body has been running on empty. When you’re under a lot of stress and overworked, your body is in high-alert mode, pumping stress hormones like cortisol to keep you going. But once you finally slow down, your immune system usually takes a hit, making you more vulnerable to colds, flu and other infections. For middle-aged to older working adults, these immune attacks can lead to more serious ailments.

A poor work-life balance can also lead to:

• Physical health impacts: Various studies have shown that working long hours can lead to a higher risk of heart disease and high blood pressure. High levels of cortisol, the stress hormone, over time can contribute to cardiovascular issues.¹
• Poor nutrition and possible weight gain or weight loss: If you’re always on the go, you may opt for quick meals like fast food or skip meals altogether, neither of which is good for your overall health.
• Disruption in your sleeping habits: Stress affects sleep too. It can disrupt your sleeping habits, leading to insomnia and overall fatigue.
• Shortened lifespan: A 2025 University of Florida study found that chronic stress may decrease life expectancy by almost three years.²
• Mental health consequences: A never-ending workload doesn’t just drain your body; it also affects your mind. Poor work-life balance can lead to increased stress, anxiety and depression, among other mental health choices.

Benefits of a healthy work-life balance

Achieving a good work-life balance isn’t just about having more free time – it’s about improving your overall well-being. When you allot time for both work and your personal life, you’ll be happier, healthier and more productive.

The benefits of a work-life balance include:

• Improved physical health: If you work too much, it’s often hard to find time for exercise, sleep and home-cooked meals. Balancing work and life gives you the chance to exercise regularly and cook healthy meals. Also, unwinding after work can improve your sleep, making you feel better overall.
• Enhanced mental health: Maintaining a healthy work-life balance can do wonders for your mental health. Setting clear boundaries between your personal and professional life can reduce the stress that leads to anxiety and depression. This has the secondary benefit of making you happier and more productive at your job.
• Better relationships and social life: Easing work stress enhances relationships with friends, family, and partners. Quality time with loved ones helps boost mental and emotional health. A balanced life helps you stay connected, reducing loneliness.
• Increased productivity and performance: Believe it or not, improving your work-life balance can actually make you more productive at work. Personal time helps reduce stress and improve sleep, giving you more energy for tasks. It can also support physical health, reducing exhaustion and sick days from burnout.

Practical strategies to achieve work-life balance

Finding a balance between work and life shouldn’t add more stress. You don’t have to overhaul your entire life overnight. Instead, make small, intentional changes in your daily routine.

Here are some practical strategies to help you get started.

• Set clear boundaries between work and personal life: Emails, phone calls and notification often demand your attention, even after you’ve left the office for the day. But unless you are a firefighter or the manager on-call for the night, most messages can be dealt with when you’re back in the office. Turn off your phone and learn to say no to responding to work communications after hours. Your loved ones will appreciate it.
• Take time for yourself: Sometimes, the demands of family or friends can be as stressful as those from work or can add to the pressure you are experiencing. That’s why taking a little time for yourself each day is important. Whether reading a book, meditating or taking hobby lessons, doing something you love can help bring joy and improve your well-being.
• Use your vacation days: Most full-time employees get some kind of paid time off (PTO), but many of them don’t take advantage of it. A 2024 survey found that two-thirds of employees in the United States don’t use all of their vacation/PTO days.³ No wonder they are stressed out! If you want more work-life balance, take that vacation you’ve earned. Even if you plan just to stay home, the time away from the daily demands of work can do wonders for your health and well-being. After that well-earned vacation, you are likely to return to work renewed and more productive than ever.
• Take breaks during work: While you’re at work, taking short breaks throughout the day can help refresh your mind. You can get up and stretch, walk around the office or practice a brief mindfulness exercise. After your break, you’ll return to work more focused and motivated to get things done.

Finding work-life balance: The path to a healthier life

Prioritizing a healthy work-life balance isn’t just about reducing stress but improving your overall quality of life. Work is just a part of your life–it shouldn’t consume all of it. When you take the time to care for yourself, nurture relationships and set boundaries, you’ll find yourself healthier, happier and more productive in the long run. At Mutual of Omaha, we understand the importance of protecting what matters most—your health, well-being and future.

FAQs

Q1: What is the main objective of work-life balance?

The main objective of work-life balance is to achieve a life where the time you spend working is equal to the amount of time you spend with family and friends doing things you like to do. Having this balance in your life can help you lead a happy, healthy, less stressful life.

Q2: Who benefits from work-life balance?

It’s easy to assume that employees are the primary beneficiaries of a healthy work-life balance. However, employers also benefit. When employees are well-rested, less stressed and generally happier, they tend to be more engaged and productive. On the other hand, overworked employees are more likely to experience burnout, take more sick days and struggle with efficiency—ultimately impacting the company’s overall performance.

Q3: How do I set boundaries at work without jeopardizing my job?

Setting boundaries at work without jeopardizing your job starts with clear communication with your employer and colleagues. Let them know that, after work ends, you may not be available for emails and calls unless it is absolutely necessary. Also, be willing to say no to extra work when your schedule is already full. No one wins if you overextend yourself and become exhausted and burnt out on your job.

Need help keeping your mind balanced?

Access more information on mental health

Sources

1. UCLA Health, High blood pressure linked to working longer hours | UCLA Health, February 2022
2. University of Florida Health, Stress and Life Expectancy: How Does One Impact the Other?, January 2025
3. The Lane Report, One-third of U.S. employees’ PTO, vacation days go unused, July 2024