On the TV show "Mad Men," "work hard, play hard" is touted as a virtue.

Yet the characters are, well, slightly mad, and become more tragic and self-destructive every season.

Even though it's just a TV drama, it tells a very real cautionary tale.

Working long hours is associated with mental-health problems, occupational injuries, sleep deprivation and the risk of cardiovascular disease.

And according to researchers at the Harvard School of Public Health, people who work 49-54 hours a week - and it doesn't matter where you live, male or female, young or old, ad exec or bus driver - are more likely to play hard and abuse alcohol at the end of a very long day.

If you work more than 55 hours, your risk more than doubles. (More than 12 percent of Americans work more than 55 hours - we both do - and at least 32 percent of you work 45-plus hours weekly.)

So, how can a hardworking person avoid the pitfalls?

Fortunately, the chain-smoking, multi-martini-lifestyle isn't your only choice!

You can opt for positive playtime at the end of a long day, whether it's bowling or a baking class, working out at the gym or taking a walk.

This smart form of behavior modification (replacing bad behavior with good) helps relieve stress and improves sleep, heart health and your love life! Then you can have a no-phone/ no-TV time with your family. And while this is he last season of "Mad Men," you can make sure you have many more seasons to come.

© 2015 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.