Summer is here! With warmer weather, longer days, and brighter sunshine, it’s the perfect time to embrace healthy habits that fit seamlessly into your work life. 

Good health isn’t just beneficial for you—it boosts productivity and reduces the likelihood of taking time off work. Whether you're working in the office or from home, these environments play a big role in shaping your activity levels and diet. 

By making small changes, you can enhance your wellbeing, happiness, and productivity this summer. Here's how:

1. Get Active 

Did you know that one in four women and one in five men in England are considered inactive? With many of us spending long hours at our desks, it’s no surprise that physical activity often takes a backseat. 

This summer, why not incorporate more movement into your day? 

• Commute creatively: Take advantage of cycle-to-work schemes or walk part of your journey to start the day feeling energised. 
• Move during the workday: Walk over to a colleague’s desk instead of sending an email, or take short breaks to stretch and move around. 
• Start a lunchtime club: Suggest staff-led activities like walking, running, or yoga. Establishing these routines now will make it easier to stay active even when the colder months return. 

Regular physical activity improves both your mental and physical wellbeing, so why not give it a try?

2. Stock up on healthy snacks 

Hunger during the workday can often lead to low energy levels and productivity dips. However, these hunger pangs are sometimes just habits or boredom. 

Instead of reaching for sugary snacks during the afternoon slump, choose healthier, high-fibre alternatives, such as: 

• Popcorn 
• Rice cakes 
• Fresh fruit and vegetables 
• Dried fruit 

These nutritious options will keep you energised and focused throughout the day, helping you stay productive right through to dinner time.

3. Stay hydrated 

When feeling sluggish, many of us reach for caffeinated drinks. While coffee or tea can provide a quick energy boost, consuming too much caffeine can lead to insomnia, restlessness, and an increased heart rate. 

Instead, aim to drink plenty of water throughout the day. Staying hydrated helps maintain focus, improves concentration, and keeps you feeling healthier overall. For most adults, 2 litres per day is the recommended target.

4. Organise social activities 

Social connections at work are a great way to reduce stress and improve mental health. Creating opportunities to bond with colleagues can foster a collaborative and supportive work environment. 

• Try simple activities: Organise Friday night drinks or plan a team lunch. 
• Be more structured: Suggest team-building events or wellness challenges, such as step competitions or lunchtime runs. 

Socialising doesn’t just improve relationships—it creates a happier and more productive workplace.

5. Embed health habits into your routine 

Making healthier choices today can lead to lasting habits tomorrow. Over time, these small changes can have a big impact on your overall health and happiness. 

Key tips to remember: 

• Break up your day: Step away from your desk regularly, even for a quick stretch. 
• Get active: Walking, running, cycling, or even delivering a message in person rather than emailing all contribute to better health. 
• Choose healthy snacks: Swap sugary treats for nutritious alternatives. 
• Stay hydrated: Aim for 2 litres of water per day to keep your energy levels up. 
• Plan social activities: Whether it’s a group run or a team lunch, find ways to connect with colleagues. 

Doctor Care Anywhere: Your Partner in Health 

Need extra help staying on top of your health goals this summer? Our clinicians are available 24/7 to provide support and advice tailored to your needs. 

From staying active to making smarter health choices, we’re here to help you create lasting habits that boost productivity, improve wellbeing, and make this summer your healthiest one yet.