Well-being refers to a person’s overall sense of happiness, satisfaction, and fulfilment. It can be influenced by many factors, including physical health, mental health, social connections, personal values, life experiences, work-life balance and job satisfaction.
Employers are responsible for promoting well-being at work by providing a safe and healthy work environment, offering opportunities for professional development, and encouraging work-life balance. Likewise, employees can take steps to promote their own well-being at work, such as prioritising self-care, seeking support when needed, and practising stress-management techniques.
Well-being at work is a popular topic and it’s always good to remind yourself of ways you can help your own well-being. Our 3 well-being tips are simple changes you can start implementing at your desk today:
Biophilic Design
Biophilia is the idea that humans have an innate connection to nature and that incorporating natural elements into our built environments can have a positive impact on our well-being. Bringing nature into your workplace can have numerous benefits, including reducing stress and promoting calm, relaxation and creativity.
A simple way to incorporate biophilia into your workspace is to introduce a plant to your desk or a larger planter onto a windowsill or shelf. In a study published by the University of Exeter, “researchers found enriching a ‘lean’ office with plants could increase productivity by 15%…Analyses into the reasons why plants are beneficial suggests that a green office increases employees’ work engagement by making them more physically, cognitively, and emotionally involved in their work”.
Using natural materials in your office, such as wood, stone, or natural fibres, can also help create a sense of warmth and connection to the outdoors. Consider adding a wooden desk or shelving unit, or using a natural fibre rug to bring a touch of nature into your environment. You could also incorporate other natural elements into your office decor, such as a vase filled with wildflowers or a bowl of stones or shells.
Personalising your workspace can help create a sense of ownership and pride in your work. Adding items that bring you joy can help create a positive work environment and boost your mood.
Ergonomic Furniture
Many of us spend a significant amount of time sitting at our desks, which can lead to poor posture, neck and back pain, and other health issues. By designing your workspace with ergonomics in mind, you can help reduce the risk of injury and improve your overall health, comfort and well-being.
There are a whole host of options for ergonomic furniture for your home or office space. Start with a correctly adjusted task chair that allows you to have your feet flat on the floor and your knees at a 90-degree angle with the back of your chair supporting the natural curve of your spine. If you’ve never tried it before, also consider investing in a height-adjustable desk or a lower-cost desk riser to convert your existing worktop into a sit-stand desk. Standing periodically throughout the day helps to reduce strain on your back.
Stretch at Your Desk
Stretching and mobility movements aid blood flow to all your muscles and tissues throughout the day; this is important even if you feel like you are not moving a lot. The gentle movement reduces fatigue and discomfort while reducing stress and briefly pausing the mind to reset.
If you work at a desk all day, the recommended guidelines are to get up out of your chair and perform some sort of physical activity for 5 minutes every hour. Doing simple stretches can help your body relax and release tension that builds up throughout the day. Stretching at your desk might feel awkward, but these stretches are easy enough for anyone to do anywhere and will also give you an instant energy boost.
- Upper trap stretch
Sit up tall and look forward. Place your hand on the top of your head and gently pull. You should feel a light stretch. Hold for 10-15 seconds. Alternate side. Try the same movement but draw your chin to your chest.
- Hip and lower back stretch
Keep one foot on the ground. Either place the other foot on to the opposite knee or cross your knees over. From here, twist your upper body towards the lifted knee, and hold for 10 seconds. Twist back to the middle and lean forward, hold for 10 seconds. Alternate side.
- Chest and shoulder stretch
Sitting or standing. Link your hand behind your back. Draw your shoulder blades together, slightly raising your chin and pushing the chest forwards. Lift your hand higher to increase the stretch. Hold for 10-15 seconds.
- Hip and knee
Lean back into your chair. Keep one leg extended. Hug your knee into your chest. Hold for 10-15 seconds.
- Forward lean
Place both your hands slightly wider than shoulder-width on the edge desk in front. Push your chair away from your desk. Keep your feet underneath you. Lean your body forward between your now extended arms. Let your chest sink forwards and relax your head. Hold for 10-15 seconds.
Taking care of our own well-being at work is essential for maintaining our health and happiness. With these three tips, we can create a more comfortable, ergonomic, and mindful desk environment that promotes better physical and mental health. By incorporating regular movement breaks and optimising our desk setup and surroundings, we can alleviate pain and discomfort, reduce stress and anxiety, and improve our overall well-being at work. It’s never too late to make positive changes to our work habits and take better care of ourselves.
