Looking for easy, yet scientifically proven workplace wellness ideas? I’ve got some for you!
Offices and other workplaces often get a bad rap for being unhealthy environments.
This could be due to a number of factors, like:
- poor indoor air quality;
- greater exposure to viruses and bacteria;
- lack of opportunity for exercise; and,
- or even a lack of natural sunlight, which can lead to eye strain and eye discomfort, especially among us heavy computer users.
Fortunately, there are many scientifically proven ways to boost workplace health to improve employee and environment health!
4 Easy, Proven Workplace Wellness Ideas
1. Keep Indoor Plants
Our indoor environments are full of organic and chemical compounds that affect our indoor air quality.
New building materials, paint, varnishes and other solvents, furniture, equipment like computers and copy machines, flooring and fabrics of all kinds are just a few of the items that can affect the air we breathe every day.
NASA researchers have been studying plants’ abilities to clean the air and improve indoor air quality since the 1980s. They discovered that plants are a valuable addition to buildings and other enclosed spaces like a home or office.
NASA’s research has proven that plants can remove carbon dioxide from the air and replace it with oxygen. Plants can also metabolize and make certain toxic chemicals harmless.
Different types of plants remove different types of pollutants from the air. How well they do this can also vary. Check out this list with 50 types of clean air plants ranked based on their effectiveness.
Put this workplace health habit into practice:
NASA researchers recommend at least one plant per 100 square feet of home or office space. You can include one or more plants in your building’s lobby, lunch room, common areas, and office to improve indoor air quality. Both for you and your colleagues!
2. Stay Hydrated
There is no doubt about it: water is vital to our health and well-being. It comprises up to 55% of the total body weight of older adults and 75% of the body weight of infants.
Stress, excessive workloads, commuting to and from the office, medical conditions like vomiting and diarrhea, higher altitudes, cold air and dry air (e.g. office-wide air conditioning in summer or forced air heat in winter), and even breathing can all increase water loss from our bodies.
So, how much water do you need?
Well, our daily water need is a leading source of debate among researchers!
Conventional wisdom has always stated 8 x 8 oz. glasses of H20 (or about 1.9 L/daily).
However, some researchers and research institutes argue for much higher intakes, even a minimum of 2.9-3.7 L/daily for men and 2.2-2.7 L/daily for women.
Water intake should always vary based on your body weight, activity level, overall health and even weather conditions. However, the average sedentary adult should consume a minimum of 1.5 litres per day.
Put this workplace health habit into practice:
Drink enough plain water and avoid sugar-laden and caffeinated drinks, which act as diuretics and can worsen dehydration.
Set a timer if you need to remind yourself. You could keep a pitcher of fresh water on your desk or nearby.
If you struggle to drink enough water in winter, stay hydrated by sipping on some favourite healthy herbal teas or another healthy hot drink.
You could enjoy my Mulled Cranberry-Orange Mocktail, or warm versions of my flavourful Citrus Goji Punch or Turmeric & Honey Chai Lattes.

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3. Explore Aromatherapy
Another way to boost workplace health lies in aromatherapy.
Over the years, essential oils have found many uses beyond bath and beauty products, cosmetics and spa treatments. New studies continue to be published regularly about the health benefits of essential oils and in particular, aromatherapy.
A study published in February 2015 involving hospital nurses and the inhalation of lavender essential oil was shown to significantly reduce workplace stress-related symptoms for 3-4 days. At the same time, reported stress symptoms actually increased in the control group.
A review of 76 studies (including both randomized control trials (RCTs) and non-RCT studies) over a 21-year span examined the benefits of aromatherapy via inhalation for symptoms of anxiety. Of these studies, “over 70% […] reported a positive effect on anxiety levels in the aromatherapy intervention groups compared with the control.” However, the review authors warned that the benefits might be limited by safety concerns, dosage issues, and plant identification challenges.
In a study published in April 2011, bergamot essential oil via an aromatherapy spray was studied for its ability to enhance the parasympathetic nervous system, or the “rest and digest” system in our body, among schoolteachers. The study also found that participants with moderate to high anxiety levels benefited more than those with milder levels of anxiety.
Put this workplace health habit into practice:
Working in a closed-office environment? You may enjoy diffusing certain essential oils in your workspace.
Working in an open-office environment? You could carry a small bottle or even a tissue with a few drops of your favourite scent. Or, add a few drops of essential oil to a roller ball dispenser, top them with a carrier oil and dab this on your wrist. I like to apply this to the top side of my wrist so it doesn’t come into contact with my desk or keyboard.
Keep in mind that it’s important to take safety precautions when using essential oils in public spaces such as offices. You may enjoy certain scents that others find unpleasant.
One of my favourites is the smell of campfire (seriously, it exists!).
Certain essential oils may not be suitable during pregnancy or for those with specific health conditions. Be sure to consult a licenced/certified aromatherapist if you have any questions or concerns.
4. Get Moving
Want more ways to boost workplace health? How about exercise?
Countless studies have explored the physical, emotional and neuro-cognitive effects of exercise. Many recent studies have documented positive improvements from incorporating exercise into your work day.
Exercise has been studied for its ability to reduce pain. A December 2014 study showed that soccer and Zumba reduced the duration and intensity of neck and shoulder pain among female hospital employees. Not surprisingly, the effectiveness of exercise for pain relief varied based on the length of time that participants engaged in these forms of exercise.
Exercise has also been studied for its ability to improve neuro-cognitive performance. A December 2015 study with office-based employees showed that short physical exercise breaks improved neurocognitive performance, with boxing and biking demonstrating the greatest improvements.
Exercise has also been studied for its ability to improve our emotional state. Another December 2015 study showed that a group-led walk at lunch increased relaxation, enthusiasm and nervousness at work among employees who were previously physically inactive.
Even something as simple as stretching can positively impact our health in the workplace. One study showed that a workplace stretching program increased flexibility and potentially prevented injuries caused by muscle strains. This workplace stretching program also had the surprising benefit of improving workers’ perceptions of their own physical conditioning, body attractiveness, and overall self-worth. This is incredible!
Put this workplace health habit into practice:
On your work break, go for a walk, bike or jog (shower permitting), or even do some gentle stretches. Any exercise or stretching helps keep your physical, emotional, and neuro-cognitive health in tip-top condition.
What are your favourite workplace wellness ideas?
Life is a plate… Eat up!
Ashleigh
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