4 simple ways to make your work day better

Small things could be impacting your wellbeing at work, Medibank Medical Director Dr Cheng explains.

Reduce your stress levels, keep your mind clear, and nourish your body with small changes to your workplace habits.

According to Medibank research, 72% of Australians say employee health and wellbeing is one of the three most important elements of a good workplace, and more than one in four are concerned about the impact of their work environment on their personal health.

Medibank Medical Director Dr Kevin Cheng says there are a number of simple ways we can improve our wellbeing – and performance and productivity – while at work.

“Each and every year, we see Aussies make a plethora of New Year’s resolutions focused on fitness and health, yet most are based on dieting or exercise regimes,” Dr Cheng says. “With more than half of our waking day spent at work, it’s important to consider how we can better our health during this time too.”

Dr Cheng suggests the following tips for a healthier work day:

1. Snack mindfully and eat well

Bringing your own snacks and lunch to work can help you control the type of food you eat. If you find it hard to find time to make your own healthy lunch, aim to at least bring nutritious snacks such as fruits and nuts to maintain energy and concentration while at work.

2. Move around

Stretch out your legs and get your body moving throughout the day, even if it’s just a little. A recent study found that replacing sedentary behaviour with walking or moderate-to-vigorous physical activity significantly reduced the mortality risk for adults aged 45 and above.

Look for small ways you can add more activity into your day. Consider taking a walking meeting with colleagues, having a standing brainstorm or even simply taking the long route to the printer or water cooler. Many workplaces have also started introducing standing desks to counteract the negative effects of sitting for too long.

3. Take a break

For those working in an office, sitting at your desk for prolonged hours can often make you feel tired and sluggish. Try to take a walk every hour, stand up when you’re making a phone call, and don’t forget your lunch break. Taking a lunch break will not only improve your health, but also reduce your levels of stress and improve productivity.

4. Stay hydrated

Throughout the day, concentration levels may start to drop – and it’s tempting to reach for the survival potion of coffee, soft drinks or energy drinks. But one of reasons you might be feeling a dip in mood and energy levels is dehydration, making it hard to focus on the task at hand.

The trick is to stay hydrated with water. Get in the habit of carrying a water bottle around with you and sip at it throughout the day. If you want to mix it up, try coconut water, tea, or water flavoured with lemon or lime.

Small things can have a big impact on your wellbeing at work, Medibank Medical Director Dr Kevin Cheng explains.

Find out more about Medibank Corporate Health Cover.

Recommended reading - Your guide to working out

Advice

6 strength exercises for runners

Simple conditioning moves that should be part of any runner’s training routine.

Read more
Community

5 ways to mix up your training

Revamp and turbocharge your workout by adding a little variety.

Read more
Community

7 unconventional fun runs

These unique fitness events put a twist in the running experience.

Read more
Advice

4 tempo-based running apps

Sync your music to your pace with these clever apps.

Read more
Community

Top 5 running tips from elite Australian runner Liam Adams

Australian runner and exercise scientist Liam Adams is training for his first marathon this year.

Read more
Lifestyle

10 fitness and wellbeing podcasts to get you inspired

Supercharge your motivation, learn something new, and be entertained with uplifting health podcasts.

Read more
Lifestyle

High intensity interval training: The fast track to fitness results

Here’s how to use HIIT to improve your fitness, strength and fat burning in just 30 minutes.

Read more
Lifestyle

4 ways to prevent running injuries

Look after your body while you run. Here's how to lower your chances of getting injured.

Read more
Advice

Nine tips for bouncing back after exercise

Exercise can hurt, not just during a session but also for several days afterwards.

Read more
Lifestyle

Your quick-start guide to running training

Whether you're gearing up for a marathon or your first 5 km, prepare your mind, body and wardrobe.

Read more
Community

Tips for training success

Olympic triathlete Brendan Sexton on how to reach your potential as an athlete.

Read more
Community

What I learned from marathon training

From training plans to race day, dietitian Daniel Thomson discusses his marathon challenge.

Read more
Community

Why Orangetheory Fitness is the new workout you have to try

Discover Orangetheory Fitness, an extensive workout that will push you to your limits.

Read more
Community

5 reasons to run in the morning

Understand how running in the morning can change your life, and why you should start now.

Read more
Lifestyle

7 easy ways to get active in winter

Take a look at a list of activities to keep your heart racing during the dreary winter months

Read more
Experts

Having your cake and eating it too

How to let go of guilt and enjoy good food – the healthy way.

Read more
Lifestyle

How to work out together, apart

5 ways Fitbit will help you stay connected with your partner while running solo.

Read more
Community

On track to better health

A new online tool pools info on nutrition and exercise for healthy living and cancer prevention

Read more
Community

Work, drive and train with Paul Dumbrell

CEO Paul Dumbrell reveals how he learnt to balance business, exercise and professional motor racing.

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.