Employees are the driving force behind any organisation, making it essential to recognise the impact of employee health on business performance and the employer’s role in fostering a healthy workforce. In 2019/2020, workplace health issues cost businesses £18.8 billion, with research indicating that presentism due to poor mental health costs UK employers £29 billion annually.
On the other hand, a healthy workforce boosts productivity, enhances business performance, and significantly improves employees’ overall happiness and life satisfaction. This is why prioritising and supporting employee wellbeing is crucial.
To help, we’ve outlined seven essential health tips for office workers that promote mental, physical, and social wellbeing in the workplace. Check out our handy infographic or keep reading below for the full details.
7 Health Tips For Office Workers
1. Regular Movement
Sitting for long hours might be part of the modern workday, but our bodies are built to move. One of the most effective health tips for office workers is to incorporate regular movement into the day by taking short, frequent breaks to stretch. With so much time spent sitting and working online, even five minutes of movement every hour can have a big impact on mobility, health, and overall well-being.
We’d also suggest getting in the habit of the Pomodoro technique, which involves working in focused intervals followed by short breaks, providing a natural opportunity to stand up and move for a moment in between.
2. Always Stay hydrated
This advice gets repeated a lot - but for good reason! While we love providing premium coffee solutions, staying hydrated with water is just as important. Water fuels brain function, energy levels, and overall well-being, yet it’s easy to overlook during a busy day.
Even mild dehydration (just a 1% loss of body water) can cause a 5% drop in cognitive function, leading to fatigue and trouble concentrating. To stay sharp, a simple yet effective health tip for office workers is to aim for 6–8 glasses of fluids per day, and consider offering alternatives like Pukka green teas to make hydration more enjoyable.
3. Don’t Skip Your Breaks
Powering through the workday without taking breaks might seem productive, but in reality, it just leads to burnout. In many organisations across the UK, it’s common for employees to eat at their desks or skip lunch entirely, with around two thirds (67%)of employees in the UK admitting to working through their lunch at least once a week. Over time, this lack of rest takes a toll.
Breaks are not a luxury - they’re essential! One of the most important health tips for office workers is to step away, even for a short time, to reset the brain, boost creativity, and improve your focus. Whether it’s a proper lunch break away from the screen, a short walk, or simply a moment to relax, taking time out will likely improve productivity in the long run.
4. You Are What You Eat
We’ve all heard the saying you are what you eat, but when work gets stressful or time-consuming, nutrition often takes a backseat. However, what you fuel your body with has a huge impact on mental focus and clarity.
A simple way to stay sharp is to start the day with a balanced meal and avoid heavy carbs until later, helping to reduce brain fog and prevent that midday energy slump.
And when it comes to coffee - many rely on it for energy, but quality matters just as much as quantity. Opting for organic beans can make a difference, as they tend to have lower acidity and fewer additives. The same goes for tea - choosing organic teas ensures a pure, natural flavour without synthetic pesticides or chemicals. Explore our premium office coffee selection for your workplace here.
5. Manage Stress With Breathing Exercises
Stress is a part of work, but managing it effectively makes all the difference. When stress builds up, it leads to tension, reduced focus, and headaches. Simple breathing exercises are an effective way to counteract stress, calming the nervous system, lowering heart rate, and promoting mental clarity.
Controlled breathing techniques, such as deep diaphragmatic breathing or the 4-7-8 method, can be practised anywhere. These exercises help regulate oxygen flow and reduce cortisol levels.
Making breathing exercises a regular habit can improve your emotional resilience, helping you respond to challenges with clarity and a more composed mindset.
6. Step Outside and Soak Up Natural Light
Spending all day staring at a screen is exhausting. It can strain your eyes, contribute to headaches, and impact your ability to get a good night’s sleep. This is because blue light exposure from screens disrupts melatonin production, making it harder to wind down at night. The good news is: natural light helps reset your body’s internal clock, improves focus, and enhances overall well-being, even if you are spending many hours a day online.
Exposure to natural daylight has been shown to help regulate circadian rhythms, making it easier to maintain healthy sleep patterns. Fresh air and movement even improve cognitive function!
One of the easiest health tips for office workers is to step away from your screen and spend time outdoors, even a five-minute walk outside or a coffee break in natural light can make all the difference.
7. Start A Conversation
Loneliness and a lack of social support can have a serious impact on mental and physical health, increasing the risk of stress, anxiety, and even health issues. Studies show that 1 in 20 adults report feeling lonely often or always, and this can have long-term effects including a higher risk of high blood pressure and cognitive decline.
Encourage meaningful connections in the workplace - whether through casual chats, team activities, or social spaces. We’re not suggesting forced interaction - it should be about creating opportunities for organic and meaningful engagement.
When employees feel seen, heard, and valued, it fosters a sense of belonging, and does wonders for reducing feelings of isolation.
Boost Employee Wellbeing with Great Office Coffee
By implementing these health tips for office workers, from staying active to managing stress, you can create a more productive, engaged, and happier workplace.
Want to truly create a healthier, happier work environment? Our final piece of advice is to start with better coffee!
Get in touch with us today to explore premium office coffee solutions.
