4 ways to support women's health at work

May 15, 2023 3:47 PM

As National Women's Health Week begins, it's a good time to revisit the ways in which your organization can encourage female employees to take care of their health.

For many working women, finding the time to engage in health and wellness activities can feel next to impossible. While spending an hour exercising or in a meditation session may be out of reach on a regular basis, there are a number of smaller, less time-consuming ways for women to make their well-being a priority — all of which can be done during the workday.

"It's part of [women's] inherent nature to prioritize and make sure that the needs of the people around us are met before meeting our own needs," says Claire Morrow, a physical therapist with digital health platform Hinge Health. "As we get older and those commitments grow, it is important to be in touch with what you need."

Whether working from home or in an office, here are four ways women can take advantage of movement and mini mental breaks to stay engaged, be productive, and ward off stress and fatigue.

Go the (longer) distance

Opting for more ways to walk throughout the day can have a positive impact on circulation and mood. Instead of going to the break room or bathroom closest to your workspace, Morrow suggests seeking one out at the opposite end of the office or on a different floor (and taking the stairs to get there). A study conducted by Stanford University found that people who moved more frequently throughout their workday experienced 25% lower levels of stress than those who remained inactive during the same period.

Vary your workstation

Regardless of work setting, find ways to change up your arrangement. Morrow transitions between a standard desk with adjustable chair, saddle stool, an adjustable cart for standing work, and the couch.

"I love when you're standing at a desk, get a couple of books to put your foot on. Staggering your feet is very comfortable for your lower back," she says. Desks that adjust for standing can reduce sitting time by up to 60% and help users achieve the expert recommendation of standing five to 20 minutes each hour, according to workplace fitness furniture company Ergonomyx.

Take inventory of your habits

Feeling abnormally sore or stressed? Morrow reminds her clients to take note of any changes in lifestyle, however small, that may be affecting them. Alterations in routine, from drinking less water or losing sleep to additional responsibilities in work or family life, can affect physical and mental well-being in the workplace. "All of these things feed our system and improve our body's capacity to manage loads on our system, and are really important to think about," she says.

Allow for small ‘brain breaks’

Activities that allow a shift from mental work can help the body reset. Movement breaks can include standing or sitting stretches and chair yoga poses, while other more subtle versions can include closing eyes, breathing exercises, or a quick guided meditation. Allowing time to mentally and physically reset has been proven to increase creativity and focus, as well as overall happiness in the workplace, according to research.