Boost your wellbeing at work in just 5 minutes

 

Quick and simple workplace activities to help you feel healthier and happier.

The wellbeing at work topic has had its fair share of the limelight over the past couple of years, and you only have to look at some of the figures to see why.

For example, according to research by the Health and Safety Executive (HSE), work-related stress, anxiety and depression accounted for over half of days lost due to ill health in 2017/18.

It’s no secret that companies prioritising wellness experience fewer instances of absenteeism and higher staff retention rates.

But when it comes to company wellbeing policies, it can be hard to know where to start. The truth is, even the smallest things can make a big impact. Begin by building the following 5 minute rituals into your working day.

1. Breathe deeply

Take a deep breath in. Now exhale.

Do you feel the difference already?

Breathing deeply increases the supply of oxygen to your brain, sending your body into a state of relaxation. It helps you feel more connected to your body, distracts you from those everyday workday worries and in doing so calms your mind.

Try this deep breathing technique next time you’re feeling overwhelmed.

  • Sitting at your desk or standing, place your feet on the ground, hip width apart.
  • Counting to five, breathe in deeply through your nose, letting the air flow into your belly. You might not be able to reach five at first – that’s fine!
  • Without holding your breath, let the air flow out gently through your mouth, counting from one to five again.
  • Do this for three to five minutes.
2. Sit and stretch

Office workers sit for an average of 8.9 hours a day, according to the Get Britain Standing campaign. Staying in the same position for more than four increases our risk of developing a number of ailments and chronic diseases.

As well as walking around, try to integrate the following exercises into your working day. (For instructions on the full workout, head to bupa.co.uk/newsroom/ourviews/desk-stretches.)

Seated Spinal Rotation
  • While seated, cross your arms over your chest.
  • Grab your shoulders.
  • Rotate your upper body from the waist, turning gently from left to right as far as you can.
  • You should feel a tension on both sides of your lower back as it stretches out.

Neck rotations
  • Keep your head upright.
  • Gently turn your head from side to side.
  • As you turn your head, try to move it past your shoulder.
  • You should feel the muscles on the outside of your neck gradually stretching

3. Get creative

Everyone has a skill or hobby that sparks their creativity. What’s yours?

Try taking five minutes in the morning and afternoon to focus on it. Whether it’s reading a book, listening to a piece of music, drawing or writing, the act of letting your mind wander creatively can have a significant impact on your overall wellbeing at work.

Pursue your creative activities away from your desk, if possible. This will help you create some separation between work and whatever it is you enjoy doing. Head to Pure Offices’ business lounge or breakout space, for instance.

The Five Minute Journal

The Five Minute Journal (also available as an app) asks three questions every morning to help you set purpose for the day ahead. It helps you focus on the positives.

 

 

And finally, always look out for your fellow coworkers’ well being. For example, ask them how they are and encourage them to take their breaks to avoid burning out.

Tag us your workplace wellness pics and be in for a chance of winning a massage for your team! @pureoffices

At Pure Offices, we’re passionate about wellbeing at work and regularly organise events for our occupiers including massages,  fitness seminars & health checks. To find out more about our serviced offices to rent – click here to find your local centre.