Picture this: It’s 3pm on a warm January day and you have just finished eating lunch at your desk. You feel a dull ache in your lower back as a feeling of fatigue sweeps over you. You slide further down your office chair as you find yourself staring blankly at an email from your boss asking for an update on an important project.

I doubt many of us have to think too hard to picture this as we’ve all been victims to the notorious 3pm slump.

Wellness plays an important role in our everyday lives, whether it be our exercise routine, diet, mental health, or relationships, it all impacts how we feel and experience the world. Whilst each of these elements requires their own attention and maintenance, they are deeply connected to one another. Often, a lack of work/life balance will impact our exercise routine which can lead to increased stress and fatigue.

In this series, we will be talking about the importance of wellness in the workplace, whether you work in a PR Agency, bank, or on a construction site. The average person spends most of their waking life working – which is a jaw-dropping 90,000 hours, so it’s vital that we take care of our bodies and minds so we can live a happy and healthy life during our careers. Over the next few weeks, each member of our team will focus on a different aspect of wellness, discussing its significance in our lives and providing recommendations to integrate it easily into your work life.

I will be the first person to say that I haven’t always enjoyed exercising, and still to this day, the idea of doing an F45 Hit class makes me feel nauseous. However, the importance of movement and exercise cannot be overstated, especially for office workers who spend the majority of their day sitting at a desk. Prolonged sitting has been linked to several health issues such as obesity, heart disease, and back pain. In addition, a sedentary lifestyle can also lead to feelings of fatigue, anxiety, and depression.

As a PR Agency, we know that many of us are in the office from 9-5 and seated at a desk, with little opportunity to move around. This can make it hard to prioritise getting to the gym or joining a sports team. However, we know from several studies that physical exercise can boost your productivity and concentration at work.

Furthermore, exercise ensures proper brain function in the hippocampus region. So not only does it keep blood, glucose, and oxygen levels high, which feeds the brain, it releases endorphins into the body that give your mood a boost.

So, if we know that exercise is essential to our health and productivity in the workplace, how can we best increase our physical activity during the workday? Here are my 3 tips for fitting in a workout and in turn, boosting your happiness and wellness!

1. Win the morning, win the day

I used to hate this cliché saying, but now I can’t advocate for it more. So, when it comes to exercise I’m a big believer in getting it done in the morning. Exercising at the start of the day has several benefits, it can help regulate your circadian rhythm, increase energy levels throughout the day, and improve focus and productivity. Additionally, exercising first thing in the morning can help establish a consistent routine, making it more likely that you will stick to your fitness plan in the long term.

For me, the best part of exercising in the morning is that you create really valuable “me time”. It’s a great way to begin to process the day and get clarity on what’s important, particularly when you work in a fast-paced environment like a PR Agency. Once you really get into your morning exercise routine, it becomes an act of mindfulness and self-care.

2. Don’t forget to stand up

Take regular breaks to stand and move around. Setting an alarm or reminder to stand up and move around every hour can help to break up prolonged sitting. This can be as simple as walking around the office or doing a quick stretching routine.

Use a standing or treadmill desk. Standing desks have become increasingly popular in recent years, as they allow employees to work while standing. This can help to increase the amount of time spent on their feet and reduce the amount of time spent sitting. Treadmill desks are a great option for those who want to take it a step further and combine walking or jogging with their work.

Engage in physical activity during lunch breaks. Taking a walk or participating in a fitness class during lunch breaks can help to increase physical activity levels during the day. It also serves as a mental break from the workday and can help to reduce feelings of stress and anxiety.

3. Find an exercise you love

Finding an exercise that you love can make it more likely that you will stick to your fitness routine and make it a consistent part of your lifestyle. When you enjoy an activity, it doesn’t feel like a chore, and you’re more likely to look forward to it and make it a priority. Additionally, you’re more likely to be engaged and motivated during the activity, which can lead to better results.

Not every workout needs to be high-intensity and leave you feeling exhausted. Pilates, yoga, and swimming are great forms of exercise which are kind to your body and your mind.

So, what’s your go-to exercise and how does it help with your overall wellness?

If you are keen to get started on your PR for 2023 and want a great team to help you position yourself as a thought leader in your field, please contact the Agent99 Team today to see how we can help you.

Agent Eva