Improving employee well-being not only increases productivity but also has a positive impact on a company’s financial performance. It also plays a crucial role in promoting individual happiness and job satisfaction. A practical approach for companies in this context is to pass on health and wellness tips to their workforce.
Sharing health tips is an easy way to communicate health information to your employees, whether through your team’s Slack channel, WhatsApp group, email, upcoming meetings, or the office bulletin board. While it may seem like a simple initiative, it still encourages employees to engage in discussions about wellness and consider different ways to improve their health.
14 Health and Wellness Tips for Employees
Providing tips and reminders can help employees internalize good habits. Here the specialists at HealthifyMe provide general tips for your well-being.
1. Take time to move
Some people fall into the trap of thinking exercise is all or nothing. However, starting with a low-intensity exercise program can be beneficial as long as you make a change. Even the most straightforward activity is better than nothing and it’s never too late to start. An Oxide Med Cell Longev. A 2019 study shows that exercising just twice a week can reduce the risk of stroke and heart disease.
2. Stay active to avoid pain
Acute or chronic back pain caused by prolonged sitting occurs regularly. This lack of exercise, combined with hunched shoulders and uncomfortable chairs, can lead to headaches, tension and shoulder tension. An optimal 30-minute desk routine should include 20 minutes of sitting, 8 minutes of standing, and 2 minutes of exercise. Take breaks to walk around the office or stretch to relieve tension. Remember to move, stand whenever you can, and avoid sitting in the same position for eight hours.
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3. Stay hydrated
Remind your employees to drink enough water and aim for 6-8 glasses per day. Since it’s easy to forget, especially during busy work hours, please encourage them to keep a water bottle at their desk. Also, ensure easy access to water coolers or coolers throughout the day. A smart tip is to use smartphone apps to schedule regular water intake reminders to seamlessly integrate hydration into your daily work routine. Additionally, if you feel tired or have a headache, try drinking water before drinking coffee or soda.
4. Reduce caffeine consumption
The sound of coffee machines and the smell of coffee are hard to ignore in any workplace. While it’s a familiar part of the workday for most, consuming tea, coffee, and energy drinks can lead to problems like insomnia, headaches, and anxiety due to caffeine. Practice moderation by trying alternatives like decaffeinated tea and coffee, herbal tea, and fortified water. Try to limit your intake to 3 to 5 cups daily (up to 400 milligrams of caffeine).
5. Take advantage of your lunch breaks
In today’s work culture, many people lack a clearly defined lunch break. It’s common for employees to eat at their desk or skip lunch altogether, often prioritizing work over breaks. However, breaks are beneficial for well-being and performance. Employers should encourage regular breaks and ensure employees spend their lunch break away from their computers.
6. Don’t eat at your desk
Eating at your desk is not conducive to workplace health. And it’s also unhygienic. Additionally, the food selection may be biased toward fast food for convenience. Multitasking or working while eating can also lead to overeating. Instead, short creative mindful eating reminders can help employees slow down while eating.
7. Take a 20-minute break after a meal
We usually eat quickly and rush to our workplaces. Usually after eating you feel a bit sluggish and sluggish. Instead, sit for 5-8 minutes after a meal. Then walk around for 15 minutes. A slow walk is ideal. This simple exercise can have a very positive impact on metabolic health. It ensures that blood sugar levels remain regulated and prevents metabolic disorders.
8. Eat a balanced meal
Choose more vegetables, fruits and healthy fats. When flu season begins, you should consume foods rich in vitamin C to support the immune system by providing necessary antioxidants. Don’t drink your calories. Every soda, energy drink, and sugary latte adds up the calories and can easily exceed the recommended daily calorie intake. Opt for flavored water as a healthier alternative to sugary drinks.
9. Say no to unhealthy choices
Choosing healthy foods in the office can be challenging due to the tempting snacks in the vending machines and the treats from colleagues. Plus, you’re more likely to give in when you’re hungry. To avoid unhealthy choices, make it a habit to carry nutritious snacks like fresh fruits and nuts, chopped vegetables with hummus, or probiotics like sugar-free yogurt and herbal or matcha tea with makhana.
10. Balanced coating method
Include foods like lean proteins, complex carbohydrates, healthy fats, salads, vegetables and fruits in your meal. By preparing the meal the night before, you avoid morning rush and the temptation to eat something unhealthy.
11. Follow the 20/20/20 vision rule
Computer eye strain is a real problem that can lead to dry eyes, blurred vision, and headaches. To mitigate this, you can follow the 20/20/20 rule when working on a computer: every 20 minutes, focus on something 20 feet away for about 20 seconds. You don’t have to measure the distance precisely. Just focus on something far away. If you are in a confined space, consider looking out the window at an object such as a tree or building across the street. Alternatively, you can take a quick break and go outside to give your eyes a break.
12. Get enough sleep
Lack of sleep is a big problem. You need to get a good night’s sleep before work to prepare for the day and stay focused. Ideally, you need to aim for at least eight hours of quality sleep. This makes you feel more alert and ready to tackle your daily tasks. Good sleep can also prevent daytime fatigue. Improve your sleep schedule by establishing a bedtime routine and minimizing distractions. Sleep trackers help analyze the quality and quantity of sleep.
13. Make time for conversations
Prioritizing mental health in the workplace is just as important as maintaining physical well-being, as stress, anxiety and burnout are common. For those working remotely, establish a routine of regular communication with colleagues and managers to reduce the psychological impact of isolation. Using time management techniques like the famous Pomodoro Technique can help avoid feeling overwhelmed. Also, don’t hesitate to ask for help if needed.
14. Slow down regularly
You need to take short breaks during the day to stretch, walk, or practice deep breathing. These breaks refresh the mind and reduce stress. In addition, taking time for activities outside of work brings joy and relaxation. Hobbies, in particular, are a great way to relax and distract your mind from work-related stressors.
The last word
The simple act of sharing health tips in the workplace can make a significant difference. Encouraging breaks, encouraging exercise, maintaining hydration, and eating a balanced diet are critical elements in promoting a healthy and productive work environment. Additionally, apps like HealthifyMe provide valuable resources for people of all fitness levels. Remember that smaller adjustments, like following the 20/20/20 rule for eye health or choosing nutritious snacks, can contribute to each employee’s overall well-being.
Research sources
1. Exercises for the Prevention and Alleviation of Cardiovascular Diseases: Prognosis, Mechanisms and Approaches