Americans live to work. Regardless of the occupation or the environment in which we work, meetings, phone calls, deadlines, presentations or conferences often take priority over workplace wellness. It is not necessarily because we do not believe a culture of wellness is important, it is generally because we lack the knowledge and resources to nurture daily wellness practices in the workplace.
However, there are some simple and inexpensive ways that you can influence a positive change in the workplace by encouraging and modeling certain wellness practices and behaviors.
Here are a few ideas to help you and your colleagues get well, be well and stay well:
Walking meetings
Going to meetings is sedentary, but it doesn't have to be. Reduce seat time by encouraging a walking meeting. First, evaluate how walkable your workplace is. Next, ask for your coworkers' input. Involving colleagues in a decision will help garner ownership and support for your idea. Finally, work to discuss this with your supervisor or manager. Even if the entire meeting cannot be done feasibly or effectively in a walking fashion, perhaps the first five to 10 minutes can.
People are also reading…
This simple act will boost brain power, encourage creativity and problem-solving, and make you and your coworkers feel energized. Remember -- activity is cumulative; even short bursts of activity throughout the day are beneficial.
Active social capital
Just as activity is important for overall health and well-being, so is positive social support. So why not combine the two? Invite colleagues for a brisk 10-minute walk once a day or join a company or community sports league. Many communities also offer active events such as runs, walks or triathlons. You can benefit from training with a colleague both socially and physically.
Flexible benefits
A large number of jobs are sedentary in nature. We spend a lot of the day sitting, typing, texting and tweeting with others. If you utilize a calendar system at work on your computer or cell phone, try setting reminders every couple of hours to get up and stretch, even if it is just for five minutes. Periodic stretching helps energize the body and mind and reduces stiffness as a result of maintaining a relatively inactive position for several hours at a time.
Recipe exchange or showcase
Encourage healthy eating in your workplace and at home. Challenge your colleagues to find and share healthy recipes. Choose a day of the week to highlight as the recipe showcase. This is a positive and healthy way to start a meeting or conference. Place copies of the healthy recipe at each place setting around the conference room table. You do not have to work in a healthcare setting for this tactic to be effective and meaningful.
Change seats
More often than not, our workspaces are not ergonomically designed. We can start by evaluating the chairs we use. If you have a job that is largely sedentary, consider investing in a stability ball chair. This tool is not only comfortable, but it provides a unique opportunity to enhance core strength and improve posture. If a stability ball chair is not within the budget (starting at approximately $70 on www.amazon.com), consider purchasing just the stability ball; many retail for less than $20. Remember, stability balls come in different sizes (typically, 55 cm and 65 cm). To determine which size is appropriate for your height, check the box for guidelines or test one out. When seated on the ball, your knees should be at a 90-degree angle.
Out of sight, out of mind
Candy can be a major culprit. Evaluate the availability of enticing candy in the area nearest your desk or office. Generally, candy is displayed in plain sight or in a clear crystal dish. Switch out the dish for one that is opaque and preferably has a lid. Research shows that people are less likely to mindlessly consume candy and sweets if they are not on display.
Present healthy choices
Meetings or office gatherings typically involve food, and the choices available do not always offer the greatest health benefits. Start a tradition of swapping out the morning pastries for whole grain English muffins and fruit, or preemptively slice bagels in half and include low-fat cream cheese, natural peanut butter, and all-fruit jam as options. You could place raw honey next to the sugar dish for use in coffee or tea and provide instant packets of unflavored oatmeal near the hot water. It is not necessary to completely eliminate the sinful sweets, but having options available makes it easier to make healthier choices.
Remember, it does not always have to be a manager or the top executive that takes the lead in creating a culture of wellness. Sometimes the most dynamic and positive changes begin with a simple conversation or with a single act that makes a healthy difference. These strategies are uncomplicated and easy to accomplish without a lot of time, money or extra resources. The best part is, these ideas represent a very small fraction of the strategies that can be employed in any workplace -- even in the home. Put your creativity to work and enjoy the journey in nurturing a well workplace.
Â
Â
Erin Nitschke is director of recreation, outdoor education, health and wellness at Sheridan College. She can be reached at enitschke@sheridan.edu.
