Workday Wellness (Healthy Tips for the Workday)

When it comes to workplace wellness, small changes can have a big impact. Let’s explore a few manageable ways to boost your mental and physical health throughout the day.

Movement

Staying glued to your desk and computer all day may feel like you are being productive, but it could actually be contributing to undesirable work behaviors, as well as increased health concerns. Sitting for long periods of time can have detrimental impacts on mental and physical health including increased anxiety, depression, increased risk of cardiovascular issues, back and neck pain, and chronic diseases (amongst others) (Harvard Health, 2023; Katella, 2019).

Incorporating small amounts of movement into your day can help to combat these challenges. In addition, movement has been shown to improve memory, learning, attention, decision-making abilities and overall cognitive function while reducing stress and improving self-esteem and overall mood (Brower, 2019; Sweeney, 2024).

By building small periods of movement into your workday, you can show kindness to your body and your mind. This could be as simple as taking a walk to the coffee machine, having a stretch, or stepping outside for a moment to get some fresh air.

Manage Your Energy

Understanding what your body and mind need to feel energized and full, whether that is socialization, quiet time, snack breaks, etc., is important in ensuring that you aren’t pouring from an empty cup. There are several different ways to approach this.

First, you’ll want to monitor your energy levels throughout the day. Take note on what a typical day’s energy looks like for you (Forbes Coaches Council, 2024). You may want to schedule more challenging tasks during a window where you naturally have more energy. For example, a morning person may schedule their tougher reports for earlier in the workday to ensure they have the energy required to complete the task effectively (Forbes Coaches Council, 2024). Similarly, you may want to schedule tasks that play to your strengths during a part of the day where you have less energy, giving yourself a mental break and allowing for a recharge by doing something that taps into your self-efficacy (Forbes Coaches Council, 2024).

It’s important to monitor energy and strength levels and adjust accordingly. If you are looking to energize, you may want to reframe your mindset on a task in a more positive light, incorporate movement into your day, speak with a coworker, have a small snack to increase blood sugar, and/or revisit your goals for the day (Forbes Coaches Council, 2024; Kitnick, 2025; Wolfe, 2024). If you are looking to recharge, you may want to find a quiet spot for a brief 5- to 10-minute meditation, step outside for some sunshine and fresh air, speak with a coworker or supervisor on what is causing you stress and have them help you creatively brainstorm solutions, and/or, if possible, leave the office for lunch (Forbes Coaches Council, 2024; Kitnick, 2025; Wolfe, 2024)

Different activities will work for different individuals. To figure out what works for you, one activity to try is listing ideas for behaviors or activities that give you energy in 5-, 10-, and 15-minute increments, so you can reference back to those ideas when you need a jolt (Forbes Coaches Council, 2024).

Hydrate

Hydration may seem insignificant but can actually have a profound impact on your overall health, well-being, and work performance. The human brain relies heavily on water to function– in fact the brain consists of 75% water. Therefore, when we are dehydrated, our cognitive abilities including concentration, memory, and problem-solving skills decline significantly (Anderson, 2025; OSHA, 2025). Dehydration can also lead to a handful of physical calamities such as fatigue, muscle cramps, headaches, mood swings, and increased stress (Anderson, 2025; OSHA, 2025). Dehydration can happen fast, even for office workers, so be sure to keep a reuseable water bottle on hand and encourage your coworkers to stay hydrated as well.

Communicate

Communicate early and often with your supervisor, HR, and your coworkers about what you need to support your wellbeing- and how they can help. That might mean asking for flexibility to adjust work hours, asking for clarity on on-the-job tasks, requesting a quieter workspace or noise-canceling headphones, receiving support on how to manage your workload, or exploring options like a standing desk or taking brief movement breaks throughout the day (U.S. Department of Labor). What behaviors contribute to workplace wellness is unique for every individual so tuning into your body and mind is essential.

Once you’ve identified what support is needed to help you thrive, the next step is to communicate those needs effectively. While this may seem daunting at first, you are your best advocate- and your coworkers and leaders cannot support you unless they know what you need. Here are some tips to help guide those conversations (Devlin, 2025; Jones & Goodyer, 2023; LinkedIn Leadership, 2023LinkedIn Leadership, 2023):

• Clarify your goals, priorities, and boundaries before starting the conversation.
• Select the most appropriate communication method and timing for the situation.
• Remain open and flexible, recognizing that some adjustments may take time.
• Acknowledge and respect the needs and boundaries of others.
• Follow up on your requests and actively engage with the support offered.

Your wellbeing is worth prioritizing—both for your health and your performance. By building self-awareness and communicating your needs clearly, you can take an active role in creating a healthier, more supportive workplace.

References

Anderson, D. (2025). Workplace hydration: Its importance and how to encourage it. Corporate Wellness Magazine. https://www.corporatewellnessmagazine.com/article/workplace-hydration-its-importance-and-how-to-encourage-it

Brower, T. (2019, December 16). Get ahead at work: 5 ways movement can help your performance and success. Forbes. https://www.forbes.com/sites/tracybrower/2019/12/15/get-ahead-at-work-5-ways-movement-can-help-your-performance-and-success/

Devlin, S. (2025, April 7). The Communicator’s Guide to Workplace Wellness in 2025. Ragan Communications. https://www.ragan.com/workplace-wellness-internal-comms-2025-guide/

Forbes Coaches Council. (2024, June 3). 10 ways to manage your energy at work. Forbes. https://www.forbes.com/sites/forbescoachescouncil/2016/12/02/10-ways-to-manage-your-energy-at-work/

Harvard Health. (2023, July 14). Why you should move – even just a little – throughout the day. https://www.health.harvard.edu/heart-health/why-you-should-move-even-just-a-little-throughout-the-day

Jones, M., & Goodyer, M. (2023, March 31). What are some effective ways to communicate your needs and expectations to your manager or team?. How to Communicate Your Needs and Expectations at Work. https://www.linkedin.com/advice/0/what-some-effective-ways-communicate-your-needs

Katella, K. (2019, August 28). Why is sitting so bad for us?. Yale Medicine. https://www.yalemedicine.org/news/sitting-health-risks

Kitnick, S. (2025, April 5). How to actually find work-life balance (and why it matters more than ever). Los Angeles Times. https://www.latimes.com/live-well/wellness/mind/story/work-life-balance-strategies-burn-out

LinkedIn Leadership. (2023, August 25). How do you set boundaries and communicate your needs at work?. How to Set Boundaries and Communicate Your Needs at Work. https://www.linkedin.com/advice/3/how-do-you-set-boundaries-communicate-your-needs-work

OSHA. (2025). Keeping Workers Well-Hydrated. Occupational Health and Safety Administration (OSHA). https://www.osha.gov/sites/default/files/publications/OSHA4372.pdf

Sweeney, A. (2024, February 27). The importance of exercise for improving work performance. Northeast Technical Institute. https://ntinow.edu/the-importance-of-exercise-for-improving-work-performance/

U.S. Department of Labor. (n.d.). Mental health at work: What can I do to help? https://www.dol.gov/general/mental-health-at-work#what-can-i-do-to-help

Wolfe, A. (2024, September 4). 12 ways to recharge when you hit that Midday slump. The Muse. https://www.themuse.com/advice/12-ways-to-recharge-when-you-hit-that-midday-slump-that-dont-involve-drinking-coffee

Julie Jasewicz joined FMP in May 2023 as a Human Capital Intern and works on a variety of projects ranging from competency modeling, DEIA training and implementation and transition planning. She is a current graduate student at George Mason University studying IO psychology and is originally from the Adirondack mountain region in New York. Julie is passionate about cooking, travel and is a loving cat mom to her kitten Winter.