Healthy! Happy! Wellness! If we could all get it at all times, we would… right? One of the main issues I hear about is just how hard it is to maintain wellness in the workplace. I do acknowledge that many companies have started stellar health and wellness programs for their employees, and it really is wonderful to have the option to work at a place where you can have that at your fingertips.
But for many others, I find that they encounter roadblocks such as; their company doesn’t offer any wellness programs or initiatives, or that there are some wellness programs but they are not easily available to all staff, or they don’t even have any idea if this exists within their company, because if it does, it is not well advertised. And the bigger issue at hand, is for those who barely leave their desk all day- they don’t even know where to start on introducing wellness into their workplace.
I’ve compiled some tips here for the more flexible-schedule employee to the more rigid schedule employee, to take this as you can and adjust to your schedule and workplace.
Wellness in the Workplace Tips:
Walk to coffee… a win win!
1. Get up and get moving! This can be anything from taking a walk around your floor to go on a 20 minute walk outside during your lunch break. I hear so much about those who say they don’t even have five minutes, but how many studies do we need to show that even a quick break in your day helps you be so much more productive. So even if it’s just a quick 5 minutes to take that walk around your floor or building, do it!
- walk around your floor
- take a walk outside
- do an office stretch session together! encourage both creativity and productivity in the workplace. Have someone lead or see if you can bring in a yoga instructor for office stretching 15-30 minutes
- take the stairs!!! so under valued, I see these signs just about everywhere in my building and they are so true and a great reminder that you can just take the stairs, save the building some energy and burn some of your own. And guess what??? It will only take you about a minute-two minutes longer than waiting for the elevator… I work on the 6th floor, I know!!
2. Be active socially, even at work! I found that a couple of the offices I have worked at started casual walking clubs to get outside together a few days a week. And for someone who has a hard time motivating themself to go out and take a walk, this could be a great motivator!
- start a walking club with co-workers, walk together instead of a lunch break 3 days a week
- walk to a coffee shop together for your mid-afternoon cup
- if your office offers wellness programming such as free yoga or nutrition classes, grab a co-worker friend and go!
- suggest a team outing as a walk to a nearby park for a picnic lunch, or to walk together to a restaurant/bar, or some other type of activity that you can do together (ie: bowling, even more sport-focused like a group basketball game, or kayaking) instead of just a dinner & drinks type of event
- does everyone have a Fitbit? Or a smartphone app that tracks your steps? Engage in some friendly office competition to see who can get the most steps every week! Keep track on a board somewhere, and celebrate every victory!
3. Snack right: We all snack at work… ain’t nothing wrong with that! But as with any type of snacking, if you are prepared, it is not a bad thing. I find that keeping a few healthy snacks handy and on me at all times, really does help get me through the day, and also prevents me from buying and indulging in non-healthy snacks. I recommend having a variety of both sweet and salty to satisfy any craving.
- some snack ideas: raw nuts (not roasted), dried fruit (no sugar added), fresh sliced fruit ready to go, finger food raw veggies (carrots, celery, sliced zucchini, cucumberm cherry tomatoes, etc), low-fat string cheese, turkey jerky, brown rice crackers, rice cakes, single serving nut butter packs, whole food bars (ie: bars that have only a few ingredients and all real foods- ie: larabars, kind bars), dried fruit strips (matt’s munchies are a fav!),
- portion sizing these snacks will go a long way in keeping you on track… I recommend getting snack size ziplock bags or mini-tupperwares to portion these out before you go
4. Drink lots of water! Water keeps you going, keeps your system in check, gives you energy, and yes makes you get up to pee but it’s good for you! Get an environmentally-friendly refillable water bottle, and keep that thing full at all times at your desk!
5. Put your two cents in: If you want to see some type of wellness program available, submit a request! Or offer to help initiate the program. I know that many companies would love to hear what you as an employee would like to see in a wellness program, they want you there, they want you to be happy, so these types of suggestions benefit both you and your employer.