By Ellen Joy Anastacio

The sight of employees still at the office after official working hours is not an uncommon one in Singapore.

For some, it's because the work for the day couldn't be finished on time, while others stay back to show their boss that they are hardworking.

Recent studies show, however, that working overtime, especially over a prolonged period is not good for you.

In fact, a 2003 US study says that long-term job strain is worse for your heart than gaining 40 lbs in weight or aging 30 years.

More recently, research from the University of College London shows that working overtime may double a person's risk for depression. According to the study, employees who worked 11 hours or more each day were between 2.3 and 2.5 times more likely to develop a major depressive episode than those who worked seven-to-eight-hour days.

Paul Farmer, chief executive of leading British mental health charity Mind, told health website WebMD that it's not just the pressure and intensity of the long working hours that affect us, but "they affect us because we don't have enough time for all the other things we need for good mental health, such as good quality sleep, relationships, and opportunities for rest and exercise".

And the bad news is, these tradeoffs may not even benefit your career.

"In Singapore there is a tendency for employers to value diligence as a positive trait in employees. This may sometimes equate to the need for employees to work longer hours to show this, " Ms Joanne Chua, Associate Director of Human Resources, Supply Chain and Secretarial divisions at Robert Walters Singapore told AsiaOne.

She continued: "However, in recent years, some employers have equated this to the inability of employees in managing their time efficiently and effectively. This is especially so if employees put in long hours but not deliver the results required by managers. Hence, employees should not work overtime for the sake of "showing" their bosses their diligence."

Ms Karin Clarke, Randstad Regional Director, Singapore & Malaysia, concurred: "While working late can demonstrate commitment, if employees are not productive enough during office hours, management may view those employees who regularly stay back late as inefficient and unable to deliver within normal work hours."

Some employees may protest however, that they may have no choice due to the amount of workload dumped on their desks. To avoid working overtime, Ms Clarke and Ms Chua share the following tips:

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Ms Clarke concluded: "As with many things, balance is key. While demonstrating your commitment to your job is important, it is also important to be as productive as possible and perform to your best ability during office hours."

"The focus should be on productivity, not working long hours just for the sake of doing so," agreed Ms Chua.

ellenja@sph.com.sg