Workplace Wellness

Ten Easy Ways to Boost Physical Health in a Fast-Paced Workplace

Written by Kate

Given today’s increasing work demands and rapidly changing business landscape, the task of balancing ongoing responsibilities and maintaining good physical health remains more challenging than ever.

Yet, neglecting our well-being can have long-term consequences not only on our health, but also on the level of energy needed for employees to maintain high workplace productivity. When it feels like there is more work to do than hours in a day, what can employees do to prevent their health from permanently taking a back seat? 

The good news is that even in the midst of a hectic workday, there are simple and effective strategies that individuals can incorporate into their daily routine to boost their physical health. In this article, we’ll explore ten easy ways to prioritize physical health in a fast-paced workplace, empowering individuals to make positive changes for their well-being.

1. Prioritize Movement Throughout the Day

Sedentary habits are common side effects of desk-bound jobs, so incorporating movement into your daily life is essential for physical health. This can involve making a conscious effort to stand up, stretch, and take short walks throughout the day. Set a timer to remind yourself to move every hour or use a standing desk if your office offers that option. Consider scheduling walking meetings or taking the stairs instead of the elevator to sneak in extra steps.

2. Practice Desk Stretches and Exercises

Combat muscle stiffness and muscle tension that come from long hours of sitting by incorporating desk stretches and exercises during breaks. Simple stretches like neck rolls, shoulder shrugs, and wrist circles can help alleviate tension and improve flexibility. Additionally, consider keeping resistance bands or hand weights at your desk for quick strength-building exercises during breaks.

3. Optimize Workspace Ergonomics

Maximize workspace ergonomics to reduce the risk of discomfort and injury from sitting for long periods of time. Ensure that your desk, chair, and computer setup are properly adjusted to promote good posture and minimize strain on your body. In addition to an ergonomic chair, accessories that help include ergonomic keyboards, mice, and monitor stands.

maximize ergonomic workspace

4. Stay Hydrated and Fuel Your Body

Remember that proper hydration and nutrition are also part of physical health! Stay hydrated throughout the day by keeping a reusable water bottle at your desk and aiming to drink at least eight glasses of water daily. Opt for healthy snacks such as fruits, nuts, and yogurt to fuel your body and sustain energy levels. Avoid excessive caffeine and sugary drinks, which can lead to energy crashes and dehydration.

5. Take Regular Breaks to Recharge

In a fast-paced work environment, it’s easy to get caught up in the relentless cycle of tasks and deadlines. However, taking regular breaks is essential for maintaining productivity and preventing burnout. Incorporate short breaks into your schedule to rest and recharge, whether it’s a quick walk outside, a few minutes of deep breathing exercises, or simply stepping away from your desk to clear your mind.

6. Practice Mindful Eating

Mindful eating involves taking extra note of the food you are eating. During a busy work day, multitasking and quick meals on the go can lead to mindless overeating, poor nutrition, poor digestion, and further stress eating. Take the time to eat your meals without distractions, focusing on the flavors and textures of your food in the present moment.

7. Incorporate Physical Activity Into Your Commute

For many professionals, the daily commute is an additional chunk of time spent sitting in traffic or on public transportation. Whenever possible, try walking or biking to work. Alternatively, consider parking farther away from your workplace or getting off public transit a few stops early to sneak in extra steps. If your workplace offers step challenges, these are convenient moments to sneak ahead of colleagues. Even a short walk or bike ride can boost your mood and energy levels before starting the workday.

biking to work

8. Practice Stress Management Techniques

Chronic stress can take a toll on physical health, contributing to a wide range of health issues such as hypertension, digestive problems, and weakened immune function. Incorporate stress management techniques into your daily routine to promote overall well-being. Techniques such as deep breathing exercises, meditation, yoga, and progressive muscle relaxation can help reduce stress levels and promote relaxation in the midst of a hectic workday.

9. Get Sufficient Sleep

Quality sleep is essential for physical health and cognitive function. Yet, it’s often sacrificed in favor of work or other commitments. Aim for seven to nine hours of sleep per night to allow your body and mind to rest and recover from each day. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment to promote restful sleep. Prioritize sleep as a non-negotiable aspect of your self-care routine, recognizing its importance in maintaining overall health and well-being.

10. Foster a Culture of Health in the Workplace

Creating a supportive workplace environment that prioritizes employee health and well-being can have a significant impact on physical health outcomes. Encourage open communication about health-related topics, provide resources and support for healthy behaviors, and lead by example as a role model for physical wellness.

Consider implementing wellness programs, challenges, or initiatives that promote physical activity, healthy eating, and stress management among employees. By fostering a culture of health in the workplace, organizations can empower employees to prioritize their physical well-being and thrive in their professional and personal lives.


Prioritizing physical health in a fast-paced workplace may be challenging, but making the time for some simple, yet effective, daily routines can make a material difference in your well-being over time. By applying as much diligence to healthy activities as one might to their demanding workload, small changes can lead to significant improvements in physical health and overall quality of life.

For more tips on how to promote wellness in the workplace, read more from our HR and Wellness Blog. We publish wellness tips and best practices regularly to keep our community of readers informed on how to make the most of workplace wellness programs. Should you have any questions on what wellness solutions might work best for your organizations, please feel free to schedule some time with our Benefits Specialists. We’re happy to help.

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