Optimize for Workplace Wellness: How to be Active, Healthy, and More Productive, Even When You're Busy
Do You Feel Stressed, Busy, or Overwhelmed At Work?
Do you have career ambitions or personal goals that require long hours in front of a computer? Are you busy and stressed? Do you feel like you can't devote time to your fitness? Then, listen up because I have some solutions that can improve your health and wellness—even when you're busy with work.
The first thing to consider is that when you show up as your best, healthiest self, you are laying the foundation to reach any big goal in your life. Fitness doesn't have to take over and be your whole life, but a foundation of health and wellness will set you up to succeed.
The mistake people make is thinking, "I don't have the energy to focus on health and fitness," when they don't realize that they would have more energy if they did. It seems counterintuitive, but focusing on your wellness (not just on how your body looks) sets you up for success in whatever you want to do. And it doesn't take a whole-life overhaul; you don't have to become a gym rat or make fitness your whole personality. Small, intentional shifts can make a big difference.
If you're stressed, tired, and low on energy, how can you expect to perform well and work hard towards your goals? If you're working towards a promotion, starting or running your own business, or want to be there for those who depend on you, improving healthy habits is the first step to showing up as your best self.
Movement Snacks: A Secret Weapon Against Sitting
If you don't have time for an hour of exercise every day (and even if you do), workout "snacks" can help you get up and move throughout the day and avoid long periods of sitting to improve circulation, reduce pain, boost energy, and improve mental well-being.
What is a workout snack? It's short, intentional movement at regular intervals during the day. Set a phone or calendar reminder to stretch every hour, take a five-minute walk, do some sit-and-stands from your office chair, and bust out a few desk push-ups if you're feeling bold.
Movement Snack Ideas
Desk Push-Ups: Use your desk or a sturdy surface for incline push-ups. Aim for 10–15 reps.
Chair Squats: Stand up and sit down from your chair repeatedly for 10–15 reps.
Wall Sits: Hold a seated position against a wall for 30–60 seconds.
Calf Raises: Stand and raise your heels off the ground, then lower back down for 12–15 reps.
Seated Torso Twists: While sitting, twist your torso side to side to stretch your spine.
Standing Side Stretches: Reach your arms overhead and stretch side to side.
Walking Breaks: Take a quick 5-minute walk around your office, home, or outside for fresh air.
Arm Circles: Extend your arms out to the sides and make small, controlled circles for 30 seconds in each direction.
Step-Ups: Use a step to step up and down for 1–2 minutes.
Neck Stretches: Tilt your head gently side to side and forward to release tension in your neck.
Seated Leg Lifts: Lift one leg at a time while seated, holding for a few seconds.
Hip Circles: Stand and rotate your hips in a circle for 10 reps in each direction.
Single Leg Balance: Practice standing on one leg a time for up to 30 seconds each.
There are plenty of ideas here, whether you have complete privacy and can move freely without worrying about strange looks from co-workers, or if you need to be more discreet and subtle. From desk push-ups and wall sits to simple seated stretches and balance exercises, you can choose movement snacks that fit your comfort level and work environment. The key is finding what works best for you to keep your body moving and your energy flowing throughout the day.
Some people worry about being away from their desks for those five minutes each hour. But movement breaks often improve energy and focus, making you more productive when you return to work for a net positive effect.
Can’t Break Away From Your Desk? Consider standing or pacing during calls or virtual meetings. Remember, everything counts. A small intentional action can put you on the path to better habits. You don’t have to be perfect to make a difference.
I love my standing desk
Hydration: The Easiest Habit to Boost Your Energy
Regular water intake can help you avoid that mid-afternoon slump. Dehydration can make you feel sluggish and tired. Fill up a bottle in the morning and sip on it throughout the day.
Sometimes, the most straightforward changes have the most significant impact. Our bodies are 60% water, and when we're well-hydrated, our muscles, joints, and energy levels perform better.
Kristina Hogan, one of my amazing clients, is a busy professional with a hybrid work schedule. Together, we focused on improving her workday habits to better support her goals, especially on the days she’s in the office. Here’s how she describes her experience with increasing her water intake:
“We have always been told to drink eight 8-ounce cups of water a day, but, as usual, no one ever told us why! Understanding the impact water has on my body has been profound. During my time with Lea, I’ve learned to recognize when my water intake is inadequate—sometimes I get muscle cramps, my skin breaks out, and I even experienced abdominal cramps. When any of that happens, I immediately run to refill my water. On top of reducing pain, I’ve noticed other benefits: my skin isn’t as dry, my hair is shinier, I’m not constantly reaching for chapstick, and best of all, I stay full longer."
It’s worth considering: could increasing your water intake during the workday help you feel better?
If so, the first step is to set a plan for success. Here are some simple planning ideas to help you stay hydrated during the workday:
Keep a Reusable Water Bottle Handy: Choose a bottle that you enjoy using and can easily refill throughout the day.
Set a Daily Goal: Aim for a specific amount of water, such as refilling your water bottle two or three times during your workday, or aiming for half your body weight in ounces.
Use Reminders: Set hourly alarms, use hydration apps or post in notes, to remind you to refill.
Track Your Intake: Keep a log or use an app to track how much water you drink. Seeing your progress can keep you motivated.
Pair Water with Daily Habits: Habit stack water breaks to existing habits, like drinking a glass when you start a new task or after each meeting.
Make it Fun: Play a “drinking game.” Take a sip every time you get an email marked "urgent" that isn’t actually urgent, or when a meeting could have been a email. If your office experience is anything like mine was, you should be tipping back quite a bit! Hah.
Hydrate Before Coffee: Start your day with a glass of water before reaching for your morning coffee.
Journal How You Feel: If journaling is your thing, take a moment each day to note how you feel when you stay hydrated versus when you don’t. Tracking your energy levels, focus, or physical comfort can help you recognize the impact of water intake and stay motivated.
Nutrition: Plan Ahead for Better Choices
Planning ahead by packing your lunch (or eating at home if you work remotely) can make fueling your body with healthy meals much easier.
If you have access to a fridge, packing a salad with vegetables and a protein source like chicken can be an easy, nutrient-dense meal to energize you. A sandwich on whole-grain bread with a side of fruit or veggies is a better choice than grabbing fast food.
I used to make these prepped mason jar salads when I worked daily in an office.
But life happens. Sometimes, you have lunch meetings, catered work events, or co-worker outings that derail your plans. No problem! The goal isn't perfection—it's progress. Consistently good choices are better than occasionally perfect ones. Do the best you can with what you have.
Snacking Tip: To avoid sugar crashes, avoid hitting the vending machine. Instead, plan ahead with healthier snacks like nuts, Greek yogurt, chopped veggies, or fruit.
Stress: The Invisible Energy Thief
Stress can destroy well-being if left unchecked. While productive stress can help you grow—like meeting a deadline or stepping outside your comfort zone—unproductive stress, the kind that lingers without recovery, can drag you down.
Combat Stress with Simple Strategies:
Breathing Exercises: Take a few deep, intentional breaths to reset.
Breaks and Sunshine: Step outside for a few minutes when you can.
Mindfulness: Incorporate simple practices like journaling or meditation to stay centered.
Control the Controllable: Save your energy for what matters by letting go of things outside your control.
Here is a blog post I wrote about managing stress and behavior change that you may find helpful. It dives into practical strategies for understanding and managing stress, while also exploring how small, sustainable changes can lead to lasting habits. Check it out—behavior change for humans— to learn actionable tips for building a healthier, more balanced life.
Sleep FOR Success: How Rest ImpROVES Performance
How you show up in the morning sets the tone for your entire day, and how well you sleep at night determines how you’ll show up. Prioritizing 7–9 hours of quality sleep isn’t just about feeling rested—it’s the foundation for energy, focus, and resilience. A good night’s sleep equips you to tackle the day with clarity and purpose, while poor sleep can leave you feeling foggy, irritable, and unproductive, making even the simplest tasks more challenging.
Quick Sleep Tips for Better Rest
Avoid Alcohol: Alcohol can disrupt your sleep cycle, preventing deep, restorative sleep.
Limit Blue Lights: Avoid screens (phones, tablets, TVs) at least 30–60 minutes before bed.
Don’t Eat Right Before Bed: Avoid heavy meals within 2–3 hours of bedtime.
Create a Bedtime Routine: Establish a consistent wind-down routine with calming activities like reading, journaling, or gentle stretches.
Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet.
Stick to a Sleep Schedule: Go to bed and wake up at about the same time every day, even on weekends, if possible.
Avoid Caffeine in the Afternoon: Caffeine can remain in your system for hours, so skip it after lunchtime.
Engage in Relaxation Techniques: Practice deep breathing, meditation, or progressive muscle relaxation to ease into sleep.
These small changes can help you sleep better, wake up refreshed, and perform at your best every day. You don’t have to do it all to see results. What is one change you can make that might make a difference for you?
When you’re well-rested, you have more energy to move, make healthier food choices, and manage stress effectively. Sleep is the foundation of a strong mind and body, allowing you to show up as your best self at work, at home, and in life.
Don’t underestimate the power of sleep—it’s one of the most impactful wellness habits you can cultivate. If sleep is your limiting factor, start to incorporate changes and watch how it can transform every area of your life.
Start Small: The Power of SMALL Habits
When improving your habits, the biggest mistake people make is try to change everything at once. Start with one small, manageable habit, like keeping a water bottle on your desk or committing to a five-minute movement snack each hour.
Once that habit feels automatic, layer on another. This practice is how meaningful, long-lasting change happens—not through massive overhauls but through small, consistent actions that build on each other over time. If you tried it the other way and it didn’t work out (don’t feel bad, we all have), it may be time to try the small habit approach.
Wellness Is Bigger Than Workouts
Wellness isn’t just about how you look or what size jeans you wear—it’s about how you show up in every area of your life. When you prioritize movement, proper nutrition, and stress management, you’re not just building a healthier body—you’re creating the space for a clearer mind, stronger relationships, and a more positive outlook on life. Taking care of yourself allows you to be more present with loved ones, more focused at work, and more resilient in the face of challenges. Wellness isn’t the destination; it’s the foundation that supports everything you care about most. By making small changes today, you’re not just improving your health—you’re enhancing your happiness and creating a ripple effect that touches every part of your life.
Bring Wellness to Your Workplace
And here's something to consider: If you think these ideas could benefit your workplace, I'd love to help. I offer workplace wellness initiatives designed to engage employees, meet people where they are, and create healthier, happier, and more productive teams. Please recommend my services to your HR team if your company could use some support. Together, we can build a thriving, energized workplace!
If you’re ready to make small, sustainable changes to your health, check out my coaching program designed for busy professionals.
Do you know someone who might benefit from this blog post? It helps me when you share with your friends and followers.
Questions? I’d love to help.
I am a board certified health coach, personal trainer, and running coach, dedicated to helping you get strong, body and mind!
Do you feel too busy or stressed to focus on your health? Think again! In this post, I share practical, no-nonsense tips to improve your wellness—even during busy workdays. From movement snacks and hydration to stress management and tiny habits that lead to lasting change, discover how prioritizing your health can boost your energy, productivity, and overall well-being. Plus, learn how to bring these ideas to your workplace for a healthier, happier team!