Workplace Wellness

Many people spend a significant portion of their lives at work, making workplace wellness an important aspect of overall health. Whether you work in an office, from home, or in other settings, there are many things you can do to maintain your health and wellbeing while working.

Workplace wellness involves physical health (ergonomics, movement, nutrition), mental health (stress management, work-life balance), and creating a work environment that supports your wellbeing. Taking care of yourself at work benefits both your health and your productivity.

Desk Setup:

• Monitor: Top at or slightly below eye level
• Keyboard and mouse: At elbow height
• Chair: Supportive, adjustable height
• Feet: Flat on floor or footrest
• Distance: Monitor arm's length away

Posture:

• Sit up straight
• Shoulders relaxed
• Elbows at 90 degrees
• Wrists straight
• Take breaks to move

Standing Desk (if available):

• Alternate sitting and standing
• Proper height adjustment
• Anti-fatigue mat
• Good posture when standing
• Don't stand all day

Take Regular Breaks:

• Stand up every 30-60 minutes
• Walk around
• Stretch
• Look away from screen
• Move your body

Desk Exercises:

• Shoulder rolls
• Neck stretches
• Leg lifts
• Ankle circles
• Wrist stretches
• Can do at your desk

Lunch Break:

• Take full lunch break
• Go for walk
• Get outside if possible
• Don't eat at desk
• Use time to recharge

Commute:

• Walk or bike if possible
• Park farther away
• Use stairs
• Get steps in
• Every bit of movement helps

Plan Ahead:

• Pack healthy lunches
• Bring healthy snacks
• Avoid vending machines
• Prepare meals night before
• Have healthy options available

Healthy Snacks:

• Fruits and vegetables
• Nuts and seeds
• Yogurt
• Whole grain crackers
• Avoid sugary snacks

Stay Hydrated:

• Keep water bottle at desk
• Drink throughout day
• Limit sugary drinks
• Limit caffeine
• Stay hydrated

Mindful Eating:

• Don't eat at desk
• Take time for meals
• Chew slowly
• Enjoy your food
• Avoid stress eating

Time Management:

• Prioritize tasks
• Set realistic deadlines
• Don't overcommit
• Take breaks
• Manage workload

Boundaries:

• Set work hours
• Don't check email after hours
• Take vacation time
• Say no when needed
• Protect personal time

Relaxation Techniques:

• Deep breathing
• Brief meditation
• Stretching
• Short walks
• Mindfulness

Support:

• Talk to supervisor if overwhelmed
• Use employee assistance programs
• Connect with colleagues
• Don't suffer in silence
• Seek help if needed

Set Boundaries:

• Define work hours
• Don't bring work home
• Disconnect after hours
• Protect weekends
• Separate work and personal life

Use Time Off:

• Take vacation days
• Use sick days when needed
• Mental health days
• Rest and recharge
• Don't feel guilty

Prioritize:

• What's most important
• Don't try to do everything
• Quality over quantity
• Set realistic expectations
• Balance work and life

Recognize Signs:

• Persistent stress
• Burnout symptoms
• Anxiety or depression
• Difficulty concentrating
• Changes in sleep or appetite

Take Action:

• Talk to someone
• Use employee assistance programs
• Seek professional help
• Don't ignore problems
• Your health matters

Supportive Environment:

• Positive relationships
• Open communication
• Supportive culture
• Work-life balance
• Mental health resources

• Work-related health problems
• Persistent pain or discomfort
• Stress affecting health
• Mental health concerns
• Questions about workplace health

• Work-related injuries
• Ergonomic concerns
• Workplace safety issues
• Need for accommodations
• Health and safety questions

• Making healthy choices
• Managing stress well
• No significant concerns
• Following wellness strategies
• Maintaining balance

Prevent Work-Related Problems:

• Good ergonomics
• Regular movement
• Stress management
• Work-life balance
• Address problems early

Take regular breaks to stand and move, do desk exercises, use stairs, walk during lunch, stand during phone calls, and consider a standing desk. Every bit of movement helps.

You can still take care of yourself. Focus on what you can control: your breaks, your lunch, your posture, your stress management, and your work-life boundaries. Advocate for wellness if possible.

Prioritize tasks, set boundaries, take breaks, practice relaxation techniques, talk to supervisor if overwhelmed, use time off, and seek support. Don't let stress build up.

Yes. Mental health is just as important as physical health. Taking time off when you need it is important for your wellbeing and can actually improve your work performance.

Set clear boundaries, use your time off, don't check work email after hours, prioritize what's important, learn to say no, and make time for personal life and self-care. Balance is essential for health and happiness.