Maintaining healthy habits in the workplace is essential for both personal wellbeing and professional success. Whether you're working from an office or remotely, small lifestyle changes can lead to big improvements in focus, energy, and overall happiness.
8 ways to foster healthy habits in the workplace
1. Prioritise movement
Sitting for long periods can negatively impact your posture, circulation, and overall health. Make it a habit to incorporate movement into your day. Try standing up every 30 minutes, taking a quick walk, or doing simple stretches at your desk. Using a standing desk or having walking meetings are excellent ways to stay active and energised.
Tip: Set a timer to remind yourself to stand or walk, to ensure you’re consistently moving throughout the day.
2. Stay hydrated
Hydration plays a key role in maintaining energy levels and cognitive function. Keep a water bottle at your desk as this encourages you to keep sipping away! Aim to drink at least 8 glasses a day. Proper hydration can also prevent headaches and improve concentration, making it an essential healthy habit.
Tip: Infuse your water with fresh fruits or herbs like mint to make drinking water more enjoyable.
3. Optimise your workspace
A comfortable and organised workspace reduces stress and helps maintain focus. Ensure that your desk, chair, and computer setup promote good posture and ease of access to tools. Decluttering your space also helps reduce distractions and creates a more positive work environment.
Tip: Invest in ergonomic office furniture to prevent strain on your back, neck, and wrists.
How we spend our days, is of course how we spend our lives
Anna Dilliard
4. Upgrade to nutritious snacks
What you eat during the day has a direct impact on your energy levels and focus. Instead of reaching for processed snacks or sugary treats, stock your workspace with healthy options like raw nuts, fresh fruit, yoghurt, or vegetable sticks and humous! Another delicious snack is peanut butter on rice cakes - nutrient dense and a slow release of energy! Healthy eating keeps your energy steady throughout the day, making it a crucial part of developing healthy habits at work.
Tip: Prepare snacks ahead of time so you can grab something healthy when hunger strikes.
5. Take regular movement breaks
Working non-stop can lead to burnout and decreased productivity. Taking short, frequent breaks improves concentration and helps you stay refreshed.
Tip: Movement could be as simple as getting up to make a drink, doing some stretches (these can be done seated too) and calf raises – always a quick win and can be done anywhere (just lift your heels off the ground for 3 sets of 15-20 reps). For some more great tips - click here
6. Breathe
Workplace stress is inevitable, but how you manage it can make all the difference. Incorporating mindfulness techniques, such as meditation or deep breathing, can help you stay calm and focused throughout the day. Even a few minutes of deep breathing can reduce stress and anxiety.
Tip: Either sit or stand with both feet flat on the ground. Place your feet roughly hip-width apart. Let your breath flow as deep down into your belly as is comfortable, without forcing it and exhale as much air out of your lungs as possible. Do this for 1 -2 minutes to feel the benefit.
7. Improve communication.
Healthy communication fosters better relationships and reduces misunderstandings. Make it a habit to check in with coworkers regularly, ask for feedback, and offer support. This creates a positive work environment, helps resolve issues faster, and strengthens team dynamics.
Tip: If possible, have face-to-face or video conversations rather than relying solely on email to build stronger connections.
8. Set boundaries for work and home life
One of the most important healthy habits in the workplace is establishing clear boundaries between work and personal life. Without boundaries, you risk burnout, decreased job satisfaction, and poor mental health. Set defined work hours and avoid checking emails after hours to create a balanced, healthier routine.
Tip: It's good to not that it's not just about evenly splitting your time between work and home life, It is about making sure you feel fulfilled and content in both areas of your life. Take a a look at some great tips to a better work/life balance here
create a culture of healthy habits in the workplace
Recent research showed that colleagues’ encouragement and own healthy behaviours have the potential to contribute to creating a culture of health in the workplace and support all employees in making healthy choices. People's lifestyle choices are shaped by their environment, so it is essential to create an environment that actively supports and validates the value of wellbeing as well as acknowledging the benefits this has to the overall success of the business.
By adopting healthy habits in the workplace, you’ll enhance productivity, reduce stress, and foster a healthier work environment. Whether you implement one or all of these habits, making small changes in daily routine will help improve overall wellbeing and professional performance.
HABITS FOR HEALTH
By addressing core issues that affect employee performance - low energy, burnout, stress, and low mood - Habits for Health is an online programme that offers a flexible and straightforward solution. It helps employees overcome these challenges, achieve optimal wellbeing and get to where they want to be - feeling their best!
healthy habits in the workplace with wellbeing people
Wellbeing People are committed to fostering healthy habits in the workplace. Our online programme, Habits for Health, provides individuals with the essential resources for making lasting lifestyle improvements. It focuses on the four key pillars of wellbeing: promoting a balanced diet, the importance of movement and exercise, managing stress, practicing mindfulness, and improving sleep quality - offering a comprehensive strategy for helping employees to overcome obstacles and learn how to feel and perform better with small 1% improvements.
References and further reading
https://wellbeingpeople.com/wellbeing-people-news/rethinking-wellbeing/2024/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9628058/
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