Employee Wellness - Making wellness work for you

We live in an age where employees are seen as “human capital” – a valuable asset that should be motivated and taken care of. This idea led to the rise of the employee wellness programme, which aims to create healthy, well-balanced productive employees. Of course it’s in the company’s best interest to reduce employee absenteeism and medical costs, but it’s also in every employee’s best interest to start incorporating a health and fitness programme in their 40-hour work week. Here’s how employees can do this:

Eating

Eating is the biggest area of weakness (not wellness) for most people. With increased workplace stress and demands, we often reach for the quick fixes – caffeine and sugar – to boost our energy levels. Water takes a back seat and constant snacking replaces well-balanced meals. The result? Headaches, afternoon energy slumps and poor concentration. Sound familiar? For short-term energy and long-term health, try to:

Pack your own lunch. Studies show people who eat out less are more likely to lose weight and stay healthier. Instead of stepping out for a quick bite, enjoy leftovers from your healthy dinner or a pre-packed salad with a healthy dressing on the side. It will be healthier for your budget too.

Snack smart. Most snack machines don’t have healthy options and even snacks that look healthy (muesli bars are packed with sugar and diet drinks are not healthy) are far from it. Start preparing and packing your own snacks, be it fresh fruit or mixed nuts and berries. The key is pre-planning. Impulse buys are usually always sugar-laden treats that will give you a short energy burst followed by an energy slump.

Drink more water. Water should become your first choice, especially if you are working outdoors or in environments with airconditioning.

Keep active at work. If you are desk or computer bound, you can still find ways to be active throughout your work day.

Take breaks. Computer workers should take regular breaks. The general rule is after one hour at the keyboard, rest for five to 10 minutes.

Do desk exercises. If you have a gym at work or close by, take advantage. If not, you need to work smarter to keep active and flexible. Google “chair yoga” for some exercises you can do while you are waiting for a file to download or an attachment to upload. There is always time. It’s a fact that two minutes of stretching and breathing just a few times a day will increase your fitness and focus at work. And don’t laugh off the old "squeeze ball”, it can help you relax and flex your hands and arms.

Make every opportunity count. If you can cycle or walk to work, do that. Or start finding new ways to get exercise in. Try parking a little farther away from work and walk the extra few blocks. Take the stairs, instead of the elevator, whenever you can. Also be the person who likes to go the extra mile by volunteering to fetch that file or to do the coffee run (decaf for you). Even a bathroom break could be an opportunity to visit a friend on another floor.

Use your lunch hour to work out. If you can’t go to the gym or attend a wellness class at work, try to get outside and walk around. Don't skip lunch, just cut it short or eat it while you are listening to your phone messages.

Workdesk ergonomics

How you set up your workdesk can mean the difference between enjoying a healthy productive work week or suffering from injuries caused by awkward positions and repetitive tasks. Make your work space work for you:

Adjust your chair so that your lower back is properly supported and your knees are level with your hips. Make sure your chair height allows you to use your keyboard with your wrists and forearms straight and level to the floor. Your feet should be flat on the floor or on a foot rest, if need be.
Place your screen about an arm's length away, with the top of the screen roughly at eye level.
Place your keyboard in front of you when typing but leave a gap at the front to rest your wrists between typing.
Don't cross your legs as this reduces circulation and may cause hip problems.
Keep your mouse as close to you as possible.
Avoid screen reflection by positioning the monitor away from overhead lighting and sunlight.
If you spend a lot of time on the phone, try exchanging your handset for a headset to reduce straining the muscles in your neck.

RESOURCES

www.nhs.uk

www.webmd.com

www.everydayhealth.com

www.nioh.ac.za

This article contains opinions and facts and references to other information sources. You should always consult a registered healthcare professional for any personal advice.