Employee Guide: How to Take a Holistic Approach to Your Workplace Wellness

Written by
Rebecca Smith

Oct 19, 2018

Oct 19, 2018 • by Rebecca Smith

Are you trying to live a healthier lifestyle? One of the biggest mistakes you can make is only focusing on how you can change your life outside of work.

If you work for 8 hours every day, then work takes up a third of your day, and half of your time awake per day (assuming you get those solid 8 hours of sleep in every night). So, it's important to extend your healthy lifestyles changes to the office, too.

Of course, you can't exactly fit in a 30-minute workout into your workday. But there are other ways you can achieve workplace wellness.

Do you want to know more? Keep reading to discover how you can take a holistic approach to your workplace wellbeing.

Have Healthy Snacks on Hand

When you start to eat healthy at home, you'll probably make an effort to pack healthy lunches for work as well. And that's a great first step!

But if you take a few trips to the vending machine for mid-day snacks, you'll quickly backslide into unhealthy eating habits. Instead, pack healthy snacks for the office.

Things like carrot sticks, yogurt, and fresh fruit make great snacks that can hold you over until your next meal. You may also want to keep granola bars, mixed nuts, or dried fruit in your desk at all times. This ensures you'll have a snack even if you forget to grab one of your way out the door.

Make Your Workstation More Ergonomic

Do you suffer from back, shoulder, or neck pain? Your poor posture at work could be attributing to these problems.

You can talk to your boss about getting a new chair or making the workstations more ergonomic. If your boss doesn't go for it, there are a few changes you can make on your own. Something as simple as adjusting the height of your chair can do wonders for your workplace wellness.

Practice Meditation

We've all been there. One frustrating thing happens at work and you spend the next three hours stewing. Living a healthy lifestyle includes taking care of your mental health, too.

Not only can stress disrupt your mood, but it can manifest in physical side effects as well, such as headaches and low energy. You can learn how to fight workplace stress by practicing meditation during your free time.

You'll learn about using controlled breathing to relax. Once you get good at it, you can implement those techniques at work, so you don't let one bad event ruin your day.

Remove Desk Clutter

Having a cluttered desk can also affect your mental health at work. It can make you feel more stressed and overwhelmed because everywhere you look, you'll see work that still has to get done.

Clear out any old files or papers that you don't need anymore. Create a system for organizing different papers, so they don't stay on your desk at all times. Once everything has a home, you'll feel like a huge weight has lifted off your shoulders.

Make Friends with Your Coworkers

It's no secret that humans are social creatures. We need friends and a solid support system to thrive.

Making friends with your coworkers is a great way to make work more enjoyable and contribute to better mental health. This can be even more important if you don't have many friends in your personal life.

You don't have to spend time with them outside of work but doing so will allow you to create stronger bonds with your coworkers, so you'll get more benefits.

If you're looking for a new job, pay attention to the culture. A healthy corporate culture will make it easier to build friendships with your coworkers and enjoy your job.


Have you ever gotten up to leave for the day and suddenly felt stiffness? You may not have noticed it while you were focusing on work all day, but you'll be sure to notice it when you're trying to unwind at home.

One of the best wellness tips for the workplace is to take periodic stretch breaks. Be sure to stretch your arms, back, and legs to release tension that builds up over the day.

If you feel this stiffness and pain on a daily basis, you may consider seeing a chiropractor. Check out this website for more information on why you should see a chiropractor.

Limit Your Coffee Intake

Do you need a morning cup of joe to wake you up for the day? Do you follow that up with 3 or 4 cups at work to keep you awake?

Excess coffee can lead to things like high blood pressure, anxiety, and insomnia. Relying on coffee can also cause fatigue once the caffeine wears off. You can avoid all these negative side effects by just limiting your coffee intake to just one or two cups a day.

Keep a Water Bottle at Your Desk

"Well if I shouldn't drink so much coffee, what should I drink?" Water!

It's no secret that staying hydrated is important. It can prevent headaches, improve your complexion, and even give you energy.

Keep a water bottle at your desk to remind you to stay hydrated. You can even buy an intake-tracking bottle that has lines telling you how empty your bottle should be at different times during the day.

If you're not a fan of plain water, you can infuse various fruits. Not only will it taste better, but you'll get more vitamins and nutrients in your daily diet.

How to Improve Your Workplace Wellness

If you're interested in living a healthier lifestyle, improving your workplace wellness needs to be part of the equation. Just follow our tips and tricks to staying healthy at work.

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