Tag: Workplace Wisdom

It’s no secret that sitting at an office desk staring at a screen from 9 am to 5 pm, or even longer, can lead to a variety of health problems. With the risk of developing heart disease, back pain, poor eyesight and so on, more and more office workers are looking for ways to combat these health defects.

One of the most common and effective ways to avoid these problems is exercise. It’s been proven to reduce your risk of major illnesses and mental health problems and can significantly improve your overall well-being. The NHS recommends at least 150 minutes of moderate exercise every week – such as fast walking or cycling – for the average adult. But with over four million UK employees working more than 48 hours a week, this can be a real problem for busy office workers.

Fortunately, creating a healthy office goes beyond just the exercise aspect, with several great options to help you achieve a healthier lifestyle in the office.

Exercises to adopt

1. Leg lifts

This exercise is great for when you’re sitting at your desk working. Start by sitting upright in your chair, then slowly lift one leg up until it’s straight. Hold your leg here for a few seconds before lowering it back to the starting position. Repeat this around 10 times before switching to your other leg.

2. Wall sits

This is one of the less-subtle exercises in our list, so it could be one for a more secluded area of the office. Start with your back against the wall. Then bend your legs until your thighs are parallel to the ground, making sure to keep your back against the wall throughout. Hold this position for as long as you can – try for around 60 seconds – before standing up.

3. Calf raises

Often find yourself waiting at the printer or microwave? Why not use the time to do some calf raises? Start by standing with your feet a shoulder width apart, then slowly stand on your tip toes. When you reach the top, pause for a few seconds before lowering yourself to the starting position.

4. Tricep dips

If you have access to a sturdy surface such as a desk or a bench, then why not try some arm strengthening? Start by facing away from the surface, with your legs out a couple of steps away from you. From here, grip the surface with your hands and slowly lower your body until your arms are at a 90-degree angle. Hold this for a few seconds before pushing your body up until your arms are straight.

5. Shoulder press

If you have any spare stationery such as calculators, stacks of paper, staplers and so on, then you can use them as weights for shoulder presses. Start by sitting upright in your chair and holding your weights adjacent to your shoulders, before pushing them straight upwards. Keep the weights above your head for a few seconds and then lower them back to shoulder height.

6. Chair twists

Do you work from a swivel chair? You’re in luck – this exercise is great for working your abdominals and obliques. Start by sitting upright in your chair, with your feet an inch above the ground. From here, gently hold your desk with your hands and use your core muscles to twist the chair from side to side.

7. Walking

Last but certainly not least – walking. A leisurely stroll around the office every 30-45 minutes can be great for boosting your productivity levels. Or if you have an office with stairs, why not do a couple of laps? Another idea could be to simply go on a lunchtime walk…

Changes you can implement within your space

Keep your space clean and efficient

An efficient desk set-up is the ideal solution to creating a healthier working life, making sure everything’s placed so you’re never slouching or leaning over your desk.

Ensuring you’re not leaving a mess on your desk, a mess after all, can clutter your mind too. Each day, take half an hour or so to tidy your desk, wipe down the keyboard and other surfaces, and organise your papers. This will help you feel more motivated and productive when going into your next set of tasks.

Don’t underestimate the value of going green.

Some plants, such as spider plants, peace lilies and Goosefoot plants, can absorb common pollutants in offices, including those from carpets, paint, MDF and anti-stain treated fabrics. In addition to literally greening up your space with plants, you should also ensure you switch off any electronics you’re not using. There is some evidence that electromagnetic fields from certain devices can be connected to insomnia, headaches and anxiety.

Finally, give your eyes and your body a break.

Sitting in your chair all day is doing you no favours. Long-term research has shown that those sitting over 6 hours a day are at significantly higher risk of health problems than those who sit less than 3 hours. Take a break every 20/30 minutes and get up to walk around. As for your eyes, take an extra minute every now and then to focus on something far away from your desk, or out of the window. Alternatively, try rolling your eyes to exercise them, or cup your hands over your eyes to block out the light and let your eyes rest for just a moment or two.

Do you have any other useful ideas for staying healthy in an office job? Share them with us!

The importance of a good company culture is sometimes undervalued. A strong culture can help a business run smoothly, effectively and positively. Companies such as Google, Apple and Microsoft are renowned for their great culture. And there’s a lot that we can learn from these companies.

As we’ve seen with businesses such as Sports Direct your employees are your most important asset, and as we mentioned in our previous blog happy employees are 12% more productive. With a more tight-knit, satisfied and productive team, there are so many benefits that come from a good culture – and the aforementioned tech giants completely understand this!

According to Virgin Pulse, 80% of businesses want to improve their corporate culture in 2017. Of course, creating a good company culture is no easy task. It takes years of work, usually starting at some point in the early stages of the business and being maintained throughout. With this in mind, if you expect to transform your business culture overnight, then prepare to be disappointed. Saying that, whether you’re a start-up business or a well-established global organisation, there are some things you can do to create a better company culture.

1. Set an example

Everything starts from the top of the ladder. Look at it this way – if a business leader left work half an hour early every day, their staff would be more inclined to leave early too. Likewise, if a business leader stayed at work half an hour later every day, their staff would be more inclined to stay later too. Business leaders set the trend for the rest of the company, and it’s important for both you and your management team to understand this.

Different leadership styles can also make a huge difference to your company culture. The way you and your management team operate around your employees can drive your culture. It’s important to remember that different employees will react differently to certain leadership styles. For example, some people may react well to transactional-style leadership, whereas some may react well to transformational-style leadership. By understanding your employees, you will be able to understand what leadership styles work best and how best to create a positive office culture.

2. Open and honest communication

No matter what business or industry you’re in, communication is key. How can your employees get involved in promoting your company culture if they don’t understand it? Continuously and consistently demonstrate your company culture and values, so that your whole organisation feels a sense of community. If you don’t demonstrate your company culture, it’s no more than a mission statement. But good communication and understanding can really make your employees feel part of something and encourage them to spread positive messages about your company.

Transparent, honest communication between your management team and your employees can have an extremely positive effect on your business operations as a whole. 50% of employees say bosses sharing information and data has a significantly positive impact on productivity and motivation. Understanding what you’re happy to share with your employees can be a great way to build trust and make people feel involved.

Why not even encourage your employees to get involved in establishing your company culture? Regularly ask your employees what they would like to see at your company – whether it’s trivial things such as a pool table or Xbox, enhanced training & development, or more team activities. One idea could be to have an anonymous ‘suggestions box’ which is discussed in your weekly team meetings.

3. Treat your employees well

Happy employees are an essential aspect of a good company culture, and an essential aspect of creating happy employees is to treat them well. Happy employees can help reduce your staff turnover and improve your company culture in general. In fact, 75% of employees would stay longer at an organisation that listens to and addresses their concerns.

One way to encourage employee happiness is to reward them. Some ways that you could do this is through introducing personal rewards depending on how well an individual performs, or through group rewards depending on how well the business performs. You could even arrange weekly or monthly social events that align with your company culture.

Another important part of achieving employee happiness is to encourage a good work-life balance. With proven benefits including increased productivity, reduced work absences and a happier, less-stressed workforce. Why not discover our three tips for a better work-life balance?

It’s important to note that a ‘good company culture’ varies from business to business, especially on a more international scale. For example, more Western companies may find it rude to answer your phone in a meeting, whereas in places such as Abu Dhabi, this is more than acceptable. As a business leader, it is not only important to bear in mind cultural differences between other businesses, but also between your own employees. One person’s idea of a good company culture may vary from another person’s, which takes us back to our second tip – good communication. Ask your employees what they want to see your business do, and you can’t go wrong.

Are you after a workspace that encourages a positive company culture, working alongside like-minded businesses? With over a decade of experience in helping businesses grow, WorkWell is perfectly positioned to provide expert advice to our residents on how to transform their company culture. For more information on how we can help your business, why not get in touch with our team?