Workplace Wellness: Live Well, Work Well

Authors: Dr. Sonia Chaabane, Dr. Sohaila Cheema and Dr. Karima Chaabna

Worldwide, approximately 3.5 billion people work, and most of them spend a large part of their day in the workplace. Sedentary lifestyles, workplace stress, and unhealthy behaviors can affect not only physical and mental well-being but also overall productivity. Awareness and healthy lifestyle practices in the workplace are crucial for preventing major lifestyle diseases such as cardiovascular disease, diabetes, and certain cancers, as well as their risk factors, including high blood pressure, elevated blood sugar, and overweight.

Follow the below healthy behaviors for workplace wellness:

Healthy eating

Eating healthy helps you feel better and maintain energy throughout the day.

• Consume a variety of foods: Include fruits and vegetables daily. Select whole grains (e.g., brown rice over refined white rice), healthy fats, and lean proteins (e.g., skinless poultry, fish, or lean meat). Consider plant-based options (e.g., tofu, beans) and limit processed and salted
• Watch serving sizes: Select smaller portions and eat mindfully.
• Support healthy choices: Provide fresh fruits and vegetables at meetings and events.
• Make water the default drink: Replace sugar-sweetened beverages with water or unsweetened options.
• Read nutrition labels: Use food labels to make calorie-conscious decisions.
• Promote awareness: Spread the word and lead by example.

Physical activity ‘snacks’

Even small movements throughout the day make a difference.

• Move regularly: Actively engage in physical activity during the workday through walking, taking the stairs, and including active breaks to avoid prolonged sitting or standing. Be aware of your target daily physical activity.
• Join workplace programs: Participate in sports events, use fitness centers, or participate in physical activity sessions offered by your organization.
• Incorporate daily active and happy breaks: Stretch, walk, or stand during short breaks to refresh your body and mind.
• Monitor your progress: Track your physical activity using a pedometer or smartwatch if available.
• Encourage colleagues: Promote an active workplace culture by motivating each other.

Mental well-being

Workplace wellness includes caring for mental health. Developing coping strategies can improve focus, morale, and resilience.

• Identify sources of stress: Seek stress consultation and counselling services when needed.
• Create space for reflection: Use quiet areas for thinking or praying.
• Practice relaxation techniques: Try yoga, tai-chi, deep breathing, and meditation.
• Engage in recreation: Take part in social and recreational activities with colleagues.
• Join support groups: Connect with peers who share similar challenges.
• Manage time effectively: Learn time management, prioritization, and organization skills.
• Share emotions safely: Speak with trusted colleagues, friends or family to process feelings.
• Recognize stress warning signs: Dizziness, changes in appetite, tiredness, exhaustion may signal stress.
• Get enough rest: Ensure sufficient sleep to maintain energy and concentration.
• Build workplace friendships: Positive relationships can ease tension and foster happiness.

Engage in self-care to be part of a healthy and sustainable workforce. Advocate for a culture of health and well-being at your workplace. Believe in your ability to change your own habits and take control of your health. Every small step you take, like moving more, eating better, resting well, or managing stress, creates a ripple effect that contributes to a healthier, more productive, and happier workplace for all.

Sources: World Health Organization (WHO) 1 | WHO 2 | WHO 3 | National Health Services (NHS) 1 | NHS 2 | U.S. Food and Drug Administration (FDA) 1 | FDA 2

Editor:  John Alexander Hayward