Summer has arrived. The weather is growing warmer, days are getting longer, the sun is shining brighter – it’s the perfect season to revamp your diet and bring in new exercise routines that fit into your work life. 

It’s a well-known fact that if you're in good health you're less likely to need time off work and are likely to be more productive*. Which is why it makes sense to start introducing healthy habits into your daily life whether you're in the office, or even when working from home. After all, these ‘environments’ shape how active we are and what we eat.

By taking just a few simple steps you can help to improve your wellbeing, productivity and happiness: 

Get started with physical activity

One in four women and one in five men in England are defined as inactive*. It’s no wonder really, as more and more of us are glued to our desks for longer and longer. Why not take advantage of some schemes your employer may have in place such as cycle schemes or try walking to work? This will help you start the day on a positive note.

During the day, try to get up and move around frequently - walk over to a colleague to ask a question rather than emailing them.

Whilst you're at work, you could even suggest a staff-led lunchtime exercise club. This could be walking, running or even yoga. And if you start now, when the colder, wetter months arrive, people are more likely to continue because your fitness levels (and habits) will be well and truly established.

Stock up on healthy snacks

Feeling hungry can cause low productivity. However, this feeling of hunger can simply be down to boredom or out of habit. 

Try and stop reaching for unhealthy, sugary snacks and drinks when the afternoon slump happens, instead opt for healthy, low calorie, high fibre options for you to munch on instead, such as: 

• Popcorn
• Rice cakes
• Dried or fresh fruit and vegetables

This will help you to stay energised and productive, right through to dinner time.

Stay hydrated

The obvious choice when it comes to feeling sluggish at work is turning to a caffeinated drink. However, these should only be consumed in moderation, otherwise they run the risk of causing insomnia, nervousness, restlessness and an increased heartbeat. 

Instead, stay hydrated by reaching for water. By drinking water frequently, you will find it easier to stay focused at work and feel healthier overall.

Organise social activities

Try getting into the habit of socialising with your co-workers to help reduce stress at work and significantly improve mental health.

This could be as simple as Friday night drinks or a more organised team building event; either way, you can create healthy relationships that as a result, can foster a collaborative work environment.

Finally, habits worth adopting

By making healthier choices you’ll soon find these choices will become habits. Healthy habits that are embedded into your day to day working lives.

Top tips to remember:

• Introduce ways to break up the day – step away from your desks
• Get active – walking, running, cycling, even delivering a message verbally to a colleague rather than emailing, it all adds up
• Try healthy snacks – start reaching for healthy rather than sugary snacks
• Drink plenty of water to stay hydrated – the average person should be drinking 2L per day
• Organise social activities – anyone for a lunch time run? 

Doctor Care Anywhere is at hand

If you feel you could do with some extra help, our clinicians are on hand 24/7 and can offer invaluable support and advice on staying active. Because this summer, we want to help you bring healthy habits into your daily routines and help you get ‘hooked’ on a healthier, more productive lifestyle.

*https://ukhsa.blog.gov.uk/2018/03/07/5-ways-businesses-can-help-employees-eat-well-and-move-more/  

Last updated: 14th June 2022