Introduce Healthy Habits That’ll Last Beyond The Summer

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:

Why small habits beat big resolutions

Habits take time to bed in, and there’s no single magic number of days. A widely cited study from the University of Surrey found it took people 66 days on average to form a new daily habit, but the real range was 18 to 254 days – so a slower start doesn’t mean it won’t stick. Starting small and building on what works, rather than overhauling everything at once, tends to last longer than an all-or-nothing resolution.

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?

These small changes add up towards the NHS physical activity guidelines of 150 minutes of moderate activity a week for adults, plus strength exercises twice a week.

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.

Protecting your sleep as the days shorten

Habits built in the summer are worth protecting as the days draw in and routines naturally shift. A consistent sleep routine helps carry your progress into autumn:

• Keep roughly the same bed and wake time, even as daylight hours change
• Get some daylight earlier in the day as mornings get darker
• Wind down screens and caffeine in the evening to protect sleep quality

See our top tips for better sleep for more.

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.