How To Thrive and Be Healthier At Work
We spend a good chunk of our lives at work, often spending more waking hours in our office than at home. So it’s important we engage in healthy habits that support our health so we can be our best at work and live long healthy lives. Studies show that when we have a healthier workplace, good things happen. We’re more productive and more likely to engage in a healthier lifestyle. Our morale and job satisfaction go up too. This blog post will share evidence-based tips to help you create a healthier work environment.
Tip #1 Move More: We should all strive to move more and sit less, especially at work. According to recent reports, we sit way too much, typically 7.7 hours each day. The HHS Physical Activity Guidelines updated report shows that there is a strong relationship between the time we sit and our risk of all-cause mortality. Check out our physical activity guidelines post to learn what you should be doing each and every week. At work, there are many things you can do to move more, such as taking a short walk away from your workstation, walking in place, doing some simple stretches, taking the stairs instead of the elevator, and/or going for more walking meetings. Any movement is better than none.
Tip #2: Practice A Mindful Check-In: Studies show we are more stressed out than ever and we don’t know how to detach from work when we’re home. Being constantly available is leading to burnout, lower productivity, weight gain, more healthcare appointments, absenteeism, and an increase risk of chronic illnesses and heart attacks. Focusing on your breath for 1-2 minutes can help you de-stress and re-focus. There’s research that shows practicing mindful breathing regularly can help you reduce negative thoughts, gain a new perspective on a stressful situation, and increase your self-awareness and creativity. It may also help manage symptoms such as anxiety, chronic pain, high blood pressure and more. Check out our mindful check-in meditation on Insight Timer to take a mindful break at work.
Tip #3: Connect: Nearly half of all Americans feel lonely and our workplace can either contribute to our loneliness or offer an antidote to it. Research shows connecting with others protects our health, lowers our risk of certain chronic diseases and boosts our immune system. So connecting with others should be treated like any other health behavior. Make sure you say hi to your coworkers, get lunch with a friend, and make an effort to stay connected to people who make your life brighter. You’ll be happier and healthier for it.
So which tip will you try out at your work this week? Check out the resources below to learn more about each of these topics. We can also help you be healthier at work. Email us at info@takecarecoach.com.
Resources:
CDC (2015). Five Minutes or Less for Health Weekly Tip: Take a Break: https://www.cdc.gov/family/minutes/tips/takeabreak/index.htm
CDC (2019). Physical Activity Breaks for the Workplace: https://www.cdc.gov/workplacehealthpromotion/initiatives/resource-center/pdf/Workplace-Physical-Activity-Break-Guide-508.pdf?deliveryName=USDC_1276-DM8314
Healthy Workplace Guide (2011). Ten Steps to Implementing a Workplace Health Program: https://www.heartfoundation.org.au/images/uploads/main/Active_living/Healthy-workplace-guide.pdf
HHS (2018). Physical Activity Guidelines for Americans: https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf
Mayo Clinic (2019). Meditation: A Simple, Fast Way To Reduce Stress: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Mental Health America (2019). Workplace Mental Health: https://www.mentalhealthamerica.net/workplace-mental-health
SHRM. All the Lonely People: https://www.shrm.org/hr-today/news/all-things-work/pages/all-the-lonely-people.aspx