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Wellness hacks for the workplace

A woman uses a laptop in her office

Oct. 9, 2023—Americans spend a lot of their waking hours at work. And when you're working, it can be easy to set aside your health and wellness needs to get the job done. That's why it's important to make boosting your well-being a part of your daily routine. Your daily choices count, and they add up.

Here are several work wellness tips you can try, based on advice from the American Council on Exercise (ACE), American Heart Association (AHA) and other health experts. Start by adding two or three to your work week, then switch them up to find a routine that fits your schedule.

Healthy habits at work

  • Stand up and move around. If you sit all day, take frequent movement breaks to reduce stress, increase metabolism and improve blood circulation, recommends ACE. Walk to your coworker's desk to talk to them instead of emailing or calling. Have walking meetings when possible. Take a brief stroll outside or climb some stairs.
  • Take a real lunch break. It's great to plan healthy meals and pack your own lunch. But if you're gobbling down a salad while sitting at your desk, you're missing an opportunity to rest your mind and recharge your body. Have lunch away from your workspace. If you eat lunch with friends, try not to talk about work.
  • Drink plenty of water. Bring a reusable water bottle from home to help you stay hydrated. Drinking enough water can help you feel more energized throughout the day. It also can improve brain function, according to the AHA.
  • Get your flu and COVID-19 vaccines. These shots help protect you from severe illness and hospitalization. Vaccinations also help protect those around you who may be at higher risk of becoming seriously sick.
  • Rest your eyes. Try the 20-20-20 rule. When staring at a screen or reading, every 20 minutes, look at a spot 20 feet away for 20 seconds. This gives your eyes a break from focusing on something at a short distance away.
  • Protect your body. Practicing good ergonomics can reduce strain, stiffness and discomfort, says the Arthritis Foundation. Sit with a straight back, relaxed shoulders and your eyes level with the top of your computer screen. Check to see that your arms bend at a 90-degree angle. Keep your wrists straight and fingers relaxed.
  • Leave your work at work. When the workday is over, turn your attention from email and technology to spending time with friends, family or pets; being in nature; engaging in hobbies—anything that helps you unwind and recharge.

Learn more about staying healthy at work in our Workplace Health topic center.


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