Top 14 Health and Wellness Tips for Employees

Improving employee well-being not only boosts productivity but positively impacts a company’s financial performance. It also plays a crucial role in fostering individual happiness and job satisfaction. A practical approach for companies in this regard involves sharing health and wellness tips among their workforce.

Sharing health tips is an easy way to put wellness information in front of your employees, whether it’s through your team’s Slack channel, WhatsApp group, email, upcoming meetings, or the office bulletin board. While it might seem like a simple initiative, it still encourages employees to engage in discussions about wellness and consider various ways to enhance their health.

14 Health and Wellness Tips for Employees

Providing tips and reminders can help employees internalise good habits. Here, the specialists at HealthifyMe share generalised tips for well-being. 

1. Make Time to Move

Some people fall into the trap of thinking it’s all or nothing when it comes to exercising. However, starting with a low-intensity training program can be beneficial as long as you make a change. Even the most uncomplicated activity is better than nothing, and it’s never too late to begin. A Oxid Med Cell Longev. 2019 study shows that just engaging in exercise twice a week can lower the risk of stroke and heart disease.

2. Stay Active to Avoid Pains

Acute or chronic back pain from prolonged periods of sitting is a regular occurrence. This lack of movement, combined with hunching shoulders and uncomfortable chairs, can lead to headaches, tension, and shoulder tightness. An optimal 30-minute desk routine should include 20 minutes of sitting, 8 minutes of standing, and 2 minutes of movement. Take breaks to walk around the office or stretch to alleviate tension. Keep in mind to move around, stand when you can, and avoid sitting in the same position for eight straight hours.

3. Stay Hydrated

Remind employees to drink enough water, aiming for 6–8 glasses daily. 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 dispensers or coolers throughout the day. A savvy tip is using smartphone apps to schedule regular water intake reminders, thereby integrating hydration seamlessly into the work routine. Moreover, if you’re feeling tired or have a headache, try drinking water before grabbing coffee or soda.

4. Cut Down on Caffeine

The sound of coffee machines and the aroma of coffee are hard to miss in any workplace. While it’s a familiar part of the workday for most, relying on tea, coffee, and energy drinks can lead to issues like insomnia, headaches, and anxiety due to caffeine. Practise moderation by trying alternatives like decaffeinated tea and coffee, herbal tea, and infused water. Aim to limit intake to 3 to 5 cups daily (up to 400 milligrams of caffeine).

5. Use Your Lunch Breaks

In today’s work culture, many lack a clearly defined lunch hour. It’s common for employees to eat at their desks or skip lunch altogether, often prioritising work over breaks. However, taking breaks is beneficial for well-being and performance. Employers should encourage regular breaks, ensuring that employees spend lunchtimes away from their computers. 

6. Do Not Eat at Your Work Desk

Eating at the desk is not conducive to good work health. And it’s also unhygienic. Additionally, the food choices may lean towards fast food for convenience. Multitasking or working while eating can also lead to overeating. Instead, short creative reminders about mindful eating may help employees slow down when they eat. 

7. Take a 20-minute Break After a Meal

We usually eat quickly and rush to our workstations. Usually, one feels a little sluggish and slow after a meal. Instead, sit for 5 -8 minutes after a meal. Then, walk around for 15 minutes. It is a slow walk that is ideal. This simple practice can have a very positive impact on one’s metabolic health. It ensures that the blood sugar levels stay regulated and prevents metabolic disorders. 

8. Consume a Balanced Meal 

Choose more veggies, fruits, and healthy fats. When the flu season begins, include foods rich in vitamin C to support the immune system by providing necessary antioxidants. Don’t drink your calories. Each soda, energy drink, and sugary latte adds up the calories and can easily exceed your daily recommended calorie intake. Opt for flavoured water as a healthier alternative to sugary beverages.

9. Say No to Unhealthy Choices

Making healthy food choices at the office can be a challenge due to tempting snacks in vending machines and treats from coworkers. Plus, one is more likely to give in when hungry. To steer clear of unhealthy choices, make it a habit to carry nutritious snacks like fresh fruit and nuts, sliced vegetables with hummus, or probiotics like sugar-free yoghurts and herbal or matcha tea with makhana. 

10. Balanced Plating Method

Include food types like lean proteins, complex carbs, healthy fats, salads, vegetables, and fruits in your meal. Preparing the meal the night before helps avoid morning rushes and the temptation to grab something unhealthy.

11. Follow the 20/20/20 Vision Rule

Computer eye strain is a real issue that can lead to dry eyes, blurry vision, and headaches. To alleviate this, one can follow the 20/20/20 rule when working on a computer: every 20 minutes, shift the focus to something 20 feet away for about 20 seconds. One does not need to measure the distance precisely. Just concentrate on something distant. If one is in a confined space, consider looking out of a window at an object like a tree or a building across the street. Alternatively, take a short break and step outside to give your eyes a rest.

12. Get Sufficient Sleep

Sleep deprivation is a huge problem. One needs to get a good night’s sleep before work to prepare for the day and stay focused. Ideally, one must aim for at least eight hours of high-quality sleep. As a result, one feels more alert and ready to manage your daily tasks. Quality sleep can also prevent daytime fatigue. Improve your sleep schedule by establishing a bedtime routine and minimising distractions. Sleep trackers help one analyse the quality and quantum of sleep. 

13. Make Time for Conversations

Prioritising mental health at work is as crucial as maintaining physical well-being because stress, anxiety, and burnout are very prevalent. For those working remotely, establish a routine of regular communication with coworkers and managers to reduce the psychological effects of isolation. Using time-management techniques, such as the famous Pomodoro Technique, can help prevent feeling overwhelmed. Also, don’t hesitate to ask for help when needed.

14. Slow Down Periodically

One must take short breaks during the day to stretch, walk, or practise deep breathing. These pauses refresh the mind and reduce stress. Also, making time for activities outside work brings joy and relaxation. Hobbies, especially, are a great way to unwind and divert the mind from work-related stressors.

The Final Word

The simple act of sharing health tips within the workplace can make a significant difference. Encouraging breaks, promoting exercise, maintaining hydration, and adopting a balanced diet are critical elements in fostering a healthy and productive work environment. Additionally, apps like HealthifyMe provide valuable resources catering to individuals of all fitness levels. Remember, minor adjustments, like following the 20/20/20 rule for eye health or choosing nutritious snacks, can collectively contribute to the well-being of each employee. 

Research Sources

1. Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches