In today’s fast-paced professional environment, workplace wellness has emerged as a critical factor in organizational success and employee satisfaction. With Americans spending an average of 40-plus hours per week working, the impact of the office environment — whether at an actual office or at home — on physical and mental health has never been more significant.
In this post, we’ll examine four topics that companies and their employees should consider when creating healthy and productive work environments.
Among the many aspects of workplace wellness, eye health has become increasingly important as digital devices dominate the modern office. Digital eye strain, also known as computer vision syndrome, encompasses a range of eye and vision-related problems that develop from prolonged screen use.
According to the American Optometric Association, many computer users experience symptoms of digital eye strain, including:
The symptoms of digital eye strain typically manifest after two or more hours of screen time and can significantly impact work performance, reducing productivity by up to 20% in severe cases. Studies show that employees experiencing digital eye strain take more frequent breaks and report higher levels of work-related stress.
Mark Makoui, Vice President of Risk Control at Captive Resources, said that people may experience the symptoms of digital eye strain but confuse this with normal fatigue. To address this, Makoui advised workers to follow what eye care professionals call the “20-20-20 rule” — every 20 minutes, look at an object at least 20 feet away, for at least 20 seconds. This simple practice helps reduce eye fatigue and promotes regular blinking, which naturally moisturizes the eyes.
Additional prevention strategies include:
While managing eye strain is crucial, it’s just one aspect of physical wellness in the office environment. Studies show that office workers spend an average of 10 hours per day sitting, contributing to what health experts call “sitting disease.” Extended periods of sitting can lead to increased risks of cardiovascular disease, diabetes, and musculoskeletal disorders.
Some organizations are incorporating movement into their workplace culture. Standing desks and treadmill workstations have gained popularity, with research showing up to a 30% reduction in back pain among users who alternate between sitting and standing throughout the day.
The National Institute for Occupational Safety and Health recommends incorporating movement breaks every hour, such as walking to a colleague’s desk instead of emailing or conducting walking meetings when possible.
The good news, according to Makoui, is that you can incorporate some physical activity while practicing the 20-20-20 rule. Makoui recommends standing while focusing on a picture for 20 seconds to add some stretching and help reduce back pain.
Beyond physical movement, structuring the workday to include strategic breaks helps optimize both physical and mental performance. Experts recommend the Pomodoro Technique, which suggests 25-minute work periods followed by short breaks. This approach has shown promise in maintaining both productivity and physical well-being as regular intervals allow the brain to process information more effectively and reduce physical tension.
The benefits of adopting this technique include the following:
While regular breaks help maintain mental acuity, proper nutrition and hydration are equally essential for sustaining energy and focus throughout the workday. Many people unknowingly operate in a state of mild dehydration, which can impact both their productivity and overall health.
Experts recommend keeping a reusable water bottle at the desk and setting regular hydration reminders. Strategic snacking with nutrient-dense foods such as nuts, fruits, and whole grains can help maintain stable blood sugar levels and support sustained energy throughout the day.
As we continue to spend significant time in office settings, the importance of maintaining healthy work habits cannot be overstated. The fundamental principles of regular movement, proper nutrition, adequate hydration, and strategic rest periods remain constant. Organizations that prioritize these wellness fundamentals while adapting to emerging workplace challenges position themselves for sustainable success. Investing in comprehensive employee wellness strategies remains essential for maintaining a productive and engaged workforce.
