A few weeks ago I was given the opportunity to present to the Maidenhead & District Chamber of Commerce on the topic of Keeping Well While at Work. What follows is a summary of that presentation:

“Wellness in the workplace makes commercial sense.” These aren’t my words, but those that run throughout Building the Case for Wellness, a report commissioned by the Department for Work & Pensions in 2008. Since then, the evidence has only grown stronger. In 2015, Forbes magazine highlighted a number of compelling benefits associated with corporate wellness programmes, including lower absenteeism (with sick leave reduced by up to 25%), reduced health insurance and compensation costs, higher job satisfaction, improved productivity, better employee retention and, ultimately, increased profitability.

These findings reinforce research carried out by PricewaterhouseCoopers for the British Government, which identified a strong link between employee wellbeing and both financial and non-financial performance. From a purely commercial perspective, the argument is persuasive. After all, businesses exist to make money, and what better way to improve performance than by looking after the people who make the business run?

If you are an employer, you may be asking how you can help your workforce be more productive. If you are an employee, entrepreneur or sole trader, the question may be more personal: What can I do, as an individual, to stay healthy and productive during the working day?

The good news is that small, simple changes can make a significant difference.

Move More, Think Better

The first “must-do” is to move. Movement increases blood flow to the brain, delivering fresh oxygen and helping us feel more alert. Many of us rely on coffee and sugary snacks to get through the morning or beat a mid-afternoon dip. While they offer a short-term lift, the inevitable slump soon follows.

Research published in 2017 showed that just ten minutes of walking up and down stairs can provide more energy than 50mg of caffeine, which is roughly the amount in a standard espresso. Other easy ways to build movement into your day include standing desks, which encourage constant low-level movement and can burn up to 50 extra calories per hour, and walking meetings. Walking meetings not only improve circulation but also boost creativity (in some studies by up to 100%!) while releasing feel-good hormones such as serotonin.

Hydration, Light and Fresh Air

Staying hydrated is another cornerstone of wellbeing. Water is involved in almost every function of the body, from regulating temperature to transporting nutrients and supporting brain function. Most adults require around three litres of fluid per day, with approximately one litre coming from food. That leaves around two litres to be consumed as drinks, more in warm conditions or during strenuous activity.

Equally important are fresh air and daylight. Our bodies are designed to be outdoors, and natural light plays a vital role in regulating sleep patterns, mood and hormone balance. Exposure to daylight has been linked to improved productivity, better learning, reduced stress and fewer sick days. Even a short step outside can help reset both body and mind.

Eat Well and Eat Mindfully

What we eat matters, but how we eat may matter even more. Eating hurriedly at your desk while answering emails deprives your brain of a break and your body of proper digestion. This often leads straight to the dreaded mid-afternoon slump.

Taking time away from your desk, eating slowly and mindfully, and paying attention to flavours and textures allows your body to digest properly and helps prevent overeating. Just as importantly, it gives your brain valuable downtime.

Connect, Reflect and Get Comfortable

Human connection is powerful. Before sending that email or Slack message to a colleague a few desks away, consider getting up and talking instead. Movement, conversation and collaboration all reduce stress, improve teamwork and increase understanding.

Reflection is another often-overlooked skill. Many of us fall into the “I’m too busy” trap, rushing from task to task without pausing to assess how we’re really performing. Taking a few moments to reflect can help identify strengths, weaknesses and more effective ways of working. With planning and foresight, it’s possible to stay productive while still living a little more “in the moment”.

Contrary to popular belief, comfort is not the enemy of productivity. Creating a pleasant, uncluttered workspace that suits you has been shown to improve both happiness and performance. Add in simple stretching throughout the day to reduce muscle tension, improve circulation and maintain alertness.

Don’t Forget to Laugh

Finally, remember the value of laughter, or at least a smile. Laughter boosts the immune system, reduces stress, lowers blood pressure and improves oxygen flow to the brain. Even a forced smile can trigger many of the same positive effects, and smiles, like laughter, are wonderfully contagious.

The Takeaway

To summarise, ten simple daily habits can transform your working day:

Move. Hydrate. Seek daylight and fresh air. Eat slowly. Take breaks. Talk and be sociable. Reflect and be mindful. Make your environment comfortable. Stretch. Laugh — or at least smile.

I’ll finish the quote attributed to Gandhi from the top of this newsletter: “It is health that is real wealth and not pieces of gold and silver.” Without our health, everything else becomes meaningless.