4 ways to make wellness a part of the workday

October 8, 2024 3:05 PM

As more employees head back into the office, squeezing moments of personal wellness into a workday isn't always easy, but it pays off.

Ninety percent of companies plan to have employees return to the office in some capacity by the end of the year, according to Resume Builder. For all workers, especially those who are commuting or sitting at a desk for a large part of the day, building breaks for self care into a daily routine is more important than ever, says Katherine Bagby, a physical therapist and co-founder and COO of HudCo, a collaborative work and wellness space in New York.

"I have treated many patients who suffer from postural issues, fatigue, jaw disorders, headaches — all these things related to poor posture and stress and burnout," Bagby says. "This can be prevented by incorporating daily movement breaks, maybe breath work, healthy food, plenty of water, fun, social activities and having inspiring connections. If you are in a workplace, the company can encourage these healthy behaviors in order to cultivate a dynamic and inspired staff of professionals."

A survey from workplace communication platform Slack found that, along with increased productivity, employees who step away from their desks report a greater ability to manage stress and higher satisfaction levels than those who do not. Though there are a variety of ways to do this, the outcome is the same: staying healthy, happy and keeping performance high.

Employers can stimulate movement in a workplace setting by creating a community space for employees to eat lunch and organizing social activities to get people up from their desks and engaged. Wellness benefits and promoting healthy practices, such as midday walks and stretch breaks throughout the day, are also simple ways to make it clear that employee health is a priority. Bagby points out the importance of choice, as not everyone finds the same activities relaxing.

"We're all so busy, and we have a checklist of things to accomplish by the end of the day, but at least two of those checklist items should be a break for you to participate in whatever self care [appeals] to you," she says.

Regardless of how someone recharges, Bagby shares four things to keep in mind to make wellness practice a permanent part of the workday routine.

A little break is better than none

Wellness activities don't have to be long or profound to be effective. If limited time is an issue, fitting in even a few minutes to reset two to three times a day can still be beneficial. Bagby recommends setting a timer during the day as a break-time reminder, and finding little ways to insert moments of rest from work.

"Take the long route to the bathroom, get some water, get some tea," she says. "It shouldn't be a burden, and the time you spend making these small changes or additions to your day should allow you to go about your day and your week with more creativity, clarity, focus and productivity, overall cultivating well-being."

Make movement a part of meetings

Bagby highlights the need to incorporate small breaks into longer meetings to keep people's attention from fading. If on a virtual or conference call where being on camera is optional, take advantage by standing, stretching or even taking the call outside.

"While you're in a meeting, [there are] little stretches you can do in your chair," Bagby says, noting she keeps a foam roller for stretching exercises next to her desk for quick access. "You [can] suggest that perhaps you not do a video call, and allow for everyone to be on the call but go for a walk or be out in nature — that can be really inspiring and productive as well."

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Add a social element

Allotted times during or after the workday to get together with like-minded peers is a great way to get a boost. At HudCo, members have organized a garden club, a walking and running group and led Pilates classes, sending out surveys to gauge interest and figure out the best times for people to participate.

"It's always fun networking and just decompressing," says Bagby. "Whether employees are working at home or at an office, you can seek out social activities with like-minded people — networking, movement classes, healthy food — all these [are] opportunities for self care and wellness."

Find the wellness practices that fit

It may take a little time to figure out which wellness practices work best, but don't get discouraged, Bagby says. Keep trying different ways to unwind and recharge until something clicks.

"Most importantly, we should participate in the self care and wellness activities that speak to us," Bagby says. "It's hard to stick with any of these self care or wellness activities if it's just not your bag, so participate in the activities that fill you up."