Small Wellness Wins for Big Work Results

Most people spend nearly one-third of their entire lives at work. However, it has only been in recent years that the actual impact of the work environment on our physical and mental well-being has been adequately established, helping us better understand the importance of prioritising wellness.

From packing healthy lunches and switching out bad lunchbreak habits, like smoking cigarettes, for better choices, such as vape prescriptions, to keeping a clear and clean workspace, incorporating simple but effective wellness strategies into your daily routine will help you maintain a healthy mind and body, regardless of how stressful and busy your work schedule is.

Healthy Mental State

Your mental well-being is one of the most essential parts of maintaining good health. Many people tend to struggle with maintaining a proper work-life balance, which often leads to higher levels of stress, anxiety, restlessness, and fatigue. Maintaining a regular schedule offers you the peace of mind that you know what to expect and when.

If you work remotely, intentionally set aside time to regularly communicate with coworkers and managers to mitigate the harmful psychological effects of isolation. Consider scheduling a short daily call or arranging a weekly meeting to maintain frequent communication with others.

Take Your Break

Make the most of your allotted break time to recharge and reduce stress during your workday. If you work indoors and spend most of the day sitting at a desk, it is vital to set aside time to get away from your desk and outside for fresh air and much-needed sunshine. Bring a delicious packed lunch to enjoy outdoors, either solo or with some coworkers.

Look for ways to spend your break time healthily and productively, helping you to remain energised and focused for the remainder of the day. If you often experience an afternoon slump, avoid triggers like heavy, greasy meals, smoking, or running errands during your break to give your body and mind a chance to fully relax, nourish themselves, and detach from the stressors of work.

Clean Workspace

At least once a week, set aside some time to thoroughly wipe down and disinfect your workstation, including the desk, computer monitor, chair, and other objects or surfaces you regularly come into contact with. Throw away any unnecessary trash, pack away unused files and stationery, and, if permitted, adorn your desk with one or two personal items to make your space feel more cosy.

Furthermore, it is essential to clean all your devices regularly, especially the ones you use daily. Items like laptops, cell phones, computer mice, keyboards, and office phones should be wiped down and sanitised as much as possible. Use a damp microfiber cloth with light soap to clean mobile phone screens, while disinfecting wipes can be used for other devices.

Illness Prevention

One of the most effective ways to prevent illness is to wash your hands with soap and water regularly. Cleaning your hands is particularly important after touching shared equipment, surfaces, and other people. If you can, put up signs and notices in the bathroom and other communal areas to remind your colleagues to wash their hands.

If you cannot wash your hands regularly, keep a bottle of hand sanitiser at your workstation. Ensure it is an alcohol-based hand sanitiser with at least 60% alcohol content.

Nutritious Lunch

While some companies may offer their employees lunch every day, this is not typically considered the norm. Instead of turning to unhealthy options like fast food or convenience store snacks, bring your own healthy, sustainable lunch to work every day that balances proteins, vegetables, and fruits.

Options like chicken, fish, citrus fruits, green vegetables, legumes, and quinoa are among the best you can pack to support your immune system and keep you feeling satiated for longer. If your office provides snacks in a break room, opt for healthier choices like fruit or nutrition bars, with the occasional treat. Always eat away from your desk to ensure you take the breaks you need during the day, so you can enjoy your food uninterrupted.

Regular Movement

If your job primarily involves sitting for most of the day, it is crucial to find time each day for exercise, especially movement that get your cardiovascular system working. Physical activity stimulates the brain, reduces stress levels, improves focus, and has been scientifically found to make you feel happier and more motivated.

Consider exercises like walking, swimming, or yoga, or incorporating movement into your daily commute, such as cycling to work. Alternatively, you can perform stretches and other movements during your breaks to keep blood flow and comfort throughout the day. However, if you cannot find time to exercise during your workday, prioritise some form of healthy movement after work to support your health and wellness.

Wellness Newsletter

If you hold a managerial position or can send company-wide emails, consider creating a newsletter or a regular wellness email. By frequently educating all employees about wellness events and initiatives and sharing crucial health-related information, you actively work to establish a healthier office environment.

However, if you are not authorised to send these types of emails or newsletters, consult with your supervisor or the relevant management to present your ideas and discuss the possibility of providing this information moving forward.