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5 Tips to Incorporate Wellness into Your Workday - A Guide for Office Employees

04 July 2023

When it comes to being productive at work, self-care is an integral aspect. However, only some individuals with a desk job know how to incorporate wellness into their workday to maintain a healthy work-life balance. This neglect is often obvious in terms of lost productivity and focus, leading to fatigue and, over time, burnout.

Whether working in an office or remotely, making time to incorporate wellness into your routine can be a challenge. However, it brings numerous benefits to our physical and mental health that help boost workplace focus and productivity.

But how to incorporate wellness into your workday? What types of self-care practices bring the most benefits to employees?

In what follows, we look at a few self-care activities that you can conveniently incorporate into your workday regardless of your working location without spending too much time away from your desk. We'll also look at how you can incorporate simple acts of wellness into our workdays and how employers can encourage employees to prioritize their well-being so they can create happier and healthier workplaces.

So let's get started.

What Does Self-Care Look Like in an Office Environment?

When many individuals with a desk job get started with their workday, they likely spend some time at the start of their day to schedule and plan their day, incorporating meetings and the everyday tasks they have to accomplish.

Following the planning for the day, most individuals with a desk spend most of their time glued to their screen, focused on accomplishing their daily tasks.

So where does self-care go?

Typically, self-care comprises practices essential for an individual's health and well-being regardless of their location. So even if you are an office employee, you should still incorporate self-care into your everyday routine.

But how does self-care resonate in an office environment?

Self-care or wellness activities can appear as the following;

Incorporating breaks and movements throughout the workday,

Proper hydration and ensuring adequate nutrition,

Managing stress levels,

Maintaining a proper position at your workstation while working and

Finding micro-moments to relax.

When it comes to incorporating wellness into your workday, there are many types of self-care techniques and activities that you can rely on to improve your physical and mental well-being.

Incorporate Regular Breaks During the Workday

Incorporating regular breaks throughout the day is critical to avoid burnout and give yourself time to recharge and regain energy to pursue the remaining tasks for the day. When you alternate between resting and working, it gives your body and brain the balance of stimulation and rest it needs to stay energized and happy.

Stay Hydrated and Ensuring Adequate Nutrition

The other critical aspect of self-care that's quite important to maintaining wellness at the workplace is staying hydrated. Dehydration can lead to several concerns, including difficulty concentrating, fatigue, and frequent headaches. Make sure you drink at least eight glasses of water every day; however, if your workplace requires a lot of physical exertion that leads to extensive sweating, you may need to replace the lost fluid by drinking a lot more water.

While at work, most office employees skip meals, which fluctuates blood sugar levels. As a result, there are instances where they feel fatigued and have difficulty concentrating. By ensuring that you consume healthy meals throughout the day at regular intervals, you can keep your energy levels stable so that you don't experience the midday crash caused by not consuming proper nutrients throughout the day.

Managing Stress Levels

Stress makes an inevitable workplace reality, and many office employees often find it challenging to manage workplace stress. However, managing stress levels is critical as it can quickly affect your physical and mental health.

The easiest way to manage workplace stress lies in modifying your routine after work. Ensure that you get adequate rest and nighttime sleep. Most adults need 7-8 hours of sleep each night to stay alert during the day. Moreover, you should also incorporate physical activity into your everyday routine, aiming to work out for 30 minutes on most days of the week. Physical activity not only allows you to stay fit and healthy but also has positive implications on attention span, focus, and alertness which make essential components of workplace success.

Practicing mindfulness activities like yoga and meditation can also help manage stress levels.

Maintaining Proper Posture at Your Workstation While Working

Wellness at the workplace can resonate in multiple ways, but one of the most critical ones is maintaining proper posture.

The proper alignment of your body when you're working ensures that your body weight is supported without any strain. Without good posture, you'll have stress on your muscles, ligaments, and tendons, which often leads to musculoskeletal pain and discomfort. Maintaining proper posture at the workplace also reduces the risk of joint and muscle wear and tear, contributing to a range of musculoskeletal conditions, including arthritis, that can negatively affect an individual's quality of life.

If finding a proper working position at your workstation is challenging, know that it's time to set up an ergonomic workstation for your comfort. One of the best additions to your workplace can be a height-adjustable sit-stand desk that allows you to conveniently change your position from sitting to standing and vice versa. The Seiffen Laminated 4-Spliced Standing Desk makes a reliable addition to workplaces where employees look forward to maintaining adequate positions while working.

The beautifully crafted, dual motor standing desk features a height range from 25"-50.6" with a weight capacity of 220 lbs. It is an ideal desk for workstations with a computer or laptop and its accessories. The low-noise, the height-adjustable desk has a lifting speed of 1.4"/s making height adjustment pretty seamless.

Finding Micro-Moments to Relax

While investing in appropriate office equipment that supports your posture is critical, it's also vital that you find micro-moments to relax. These micro-moments can be 30 seconds of eye shut while sitting at the desk, giving you a break that your mind and body need to regain focus.

5 Self-Care Tips to Incorporate Wellness in Your Workday

Now that you know how self-care appears in the workplace, here are a few tips that will allow you to incorporate wellness into your workday.

1. Set a reminder on your phone or computer that reminds you to take a regular break every hour. A reminder will ensure that you remember to give yourself time away from your desk every day, multiple times throughout the day.

2. Keep a water bottle at your desk, and ensure that you continue to take a few sips once a while to ensure that your mind and body stay hydrated. You can choose a water bottle that has markings that serve as a reminder of how much water you need to consume throughout the day.

3. Have healthy snacks such as nuts and fruits handy at your desk so your body can stay nourished and you don't experience the mid-day crash.

4. Maximize your physical activity, especially during lunchtime. You can head out for a quick walk, so you get some fresh air and sunshine that will help you feel refreshed and prepared for the work day ahead.

5. Manage aches and pains by ensuring that you maintain adequate body posture while you're at work. Ideally, you should break your workday into 30-minute chunks, where you spend 20 minutes sitting, followed by 8 minutes standing and 2 minutes movement. If incorporating such frequent movement seems challenging, you can set up a reminder on your sit-stand desk for every hour so you can get the required change in position that allows you to stay fit and healthy.

The Role of Employers to Encourage Staff's Wellbeing

Employers play an integral role in incorporating wellness into workplaces. Perhaps the most critical step is to ensure that employees feel comfortable when practicing self-care tips at the workplace, such as taking breaks and changing working positions which means employers need to create an office environment that's not judgmental. Allowing for flexible working hours and location makes another way to promote employee well-being.

It's best for an organization to look after its employees, keeping in mind the principles of ergonomics and providing the right equipment to support their bodies to create a healthy and productive workspace for everyone.

Key Takeaways

No one can underestimate the importance of wellness in the workplace. Unhealthy working habits are linked to various physical and mental health issues that can severely affect a person's quality of life. It is, therefore, critical that you practice self-care during work hours, and employers must encourage wellness practices at and beyond the workplace.