Workplace Wellness 7 Keys – Whistle While You Work

Most of us don’t have the choice of whether or not to go to work, so while we are there, we might as well enjoy it. Optimal mental and physical readiness for each day will make not only the work time better, but will carry over to your home and social life as well. Make a few changes in what you do before, during, and after work and you will feel your mood and energy level rise. Whether you choose to call it workplace wellness or coporate wellness it doesn’t really matter. Following these simple steps will make for a healthy work environment for the employee and the employer a like.

Try these daily adjustments:

- Breakfast of Champions is necessary everyday.

• Improves concentration and helps clear away & reduce fatigue.
• Studies have shown those who tend to skip breakfast more often struggle with weight gain.

- Caffeine gives you a boost, but 1 or 2 hours later, your body undergoes a counter-stimulation that may leave you lethargic & drowsy.

• Make 2 cups of coffee or tea per day your maximum.

- Backache at the end of the work day is common. You can avoid most of this pain by following these tips

• When standing keep your weight on both feet with knees slightly bent.
• When sitting keep your spine upright with back against the chair or cushion.
• Faithfully follow a professionally designed exercise program.

- On your break

• Put Your Feet Up. Placing your knees higher than your hip relieves strain on the lower back.
• Gentle stretching for the entire body will feel great whether you are primarily confined to working at a desk or on your feet. Your body will let you know the most needed areas.
• A small snack is not only necessary to keep you on pace for 4-6 small meals each day in a great diet plan, it will also help you maintain energy and concentration throughout the day.

- Afternoon Blahs got you down?

• Try eating a power lunch. One with low-fat protein (like turkey or fish) and mixed with unrefined carb’s (fruit, vegetables, & whole grains). Avoid energy robbing sweets, alcohol, or caffeine.
• Again, do not forget another small late afternoon snack to help mentally and physically.

- Exercise at any time does a body good.

• Be sure your routine incorporates elements for cardiovascular, strength, and flexibility training. Do not be afraid to join in on a mind/body (yoga type) class a couple times each week as well.
• Be sure to adjust your frequency, intensity, and type of exercise at least every 4-6 weeks to prevent overuse injuries and continue to make efficient steps towards your exercise goals.
• Utilize a certified fitness trainer to design a program that is specific to, and functional for your work and leisure activities.
• Before work, at lunch, or after work… the best time of day to exercise has more to do with your life schedule and your preference than anything else.

- Sleep and Rest are required for body and mind repair and preparation.

• Adults need about 8 hours of sleep each night. This will vary from person to person a bit, so listen to your body during the day to know how you are doing.
• Teenagers and adolescence require 9-10 hours of sleep each night.
• Lack of sleep may produce: reduced alertness, slower reaction time, poorer judgment, poorer memory, moodiness, loss of motivation, and more.

At the end of the day, put your work thoughts on hold. Shift your attention to the pleasant events of the evening, such as family, friends, or a book. The wind down and detachment from work is a significant component in the mental recharging that will prepare you for the next day. Now, get rested up so you are raring to go and able to whistle while you work.