Five Wellness Tips for Your Workday

Wellbeats instructor Erin P.

Wellness in the workplace plays a key role in staying motivated and engaged on the job. In fact, 70% of employees enrolled in wellness programs have reported higher job satisfaction than those not enrolled in their companies’ program, and 56% of employees reported fewer sick days because of wellness programs.

With fitness, nutrition, and mindfulness classes designed to fit into the workday, Wellbeats offers engaging content to help employees stay focused while improving their overall physical health and mental wellbeing.

Here are five wellness tips for your workday to help you stay healthy at work:

Tip 1: Take Regular Work Breaks

Taking regular breaks throughout the day can help prevent fatigue and burnout and help boost productivity by improving motivation and increasing energy.

Try setting alarms on your phone throughout the day to remind yourself to take short breaks—such as midmorning, lunch, and midafternoon. In your Wellbeats account, search “Work Breaks” for short stretches, movements, and mindfulness classes to recharge.

Wellbeats instructor Erin P.
Slouch No More with Wellbeats instructor Erin P.

Wellbeats Class: Slouch No More with Erin P.

Counteract the effects of sitting by increasing endurance of upper back muscles and stretching the chest and shoulders. You’ll sit taller with less back, neck, and shoulder stress and pain.

“Very helpful. I appreciate these exercises geared toward those of us who work primarily at our desks all day long.”

—Andrew, Wellbeats member

2. Add a Workout to Your Calendar

One of the best ways to improve energy and focus while working is by having a regular exercise routine. Exercise can help increase blood flow to your brain and sharpen your focus.

Schedule a Wellbeats class and add it to your calendar to stay committed. Try to stick with a consistent time, and choose an activity you’re interested in, such as a yoga class in the morning, a walk outside during lunch, or a short bodyweight workout in the afternoon.

Total Tone in Ten
Total Tone in Ten with Wellbeats instructor Elizabeth S.

Wellbeats Class: Total Tone in Ten with Elizabeth S.

Got 10 minutes? This quick workout will tone and sculpt your entire body – no equipment needed.

“Great quick workout for revitalizing midday.”—Dee, Wellbeats Member

3. Stay Hydrated Throughout the Day

Proper hydration can lead to better mental performance, energy levels, and cognition. Signs of mild dehydration can include thirst, decreased energy or fatigue, irritability, forgetfulness, and headaches.

Wellbeats instructor Christina recommends drinking at least half an ounce of water per pound that you weigh. For example, someone who weighs 180 pounds should aim for 90 ounces of water per day.

Keep a water bottle within reach during the workday to make drinking water easy and accessible. Wellbeats instructor Kim likes to put rubber bands around her water bottle to represent each time she needs to fill it to reach her daily needs. Just remove a rubber band each time you refill until you’ve completed your hydration goal.

Importance of Hydration
Importance of Hydration with Christina S.

Wellbeats Class: Importance of Hydration

It’s no secret that staying hydrated is an essential part of living a healthy lifestyle. In this class, we’ll teach you dehydration warning signs, how much water you really should drink, and some fun ways to freshen up your water intake.

“This video is so informative. Thanks for providing helpful tips.”—Liliya, Wellbeats member

4. Connect with Your Coworkers—Especially If Working from Home

Connection is critical for creating a positive and productive work environment. More than three in five employees with high social connectivity report being highly engaged. Connected teams drive collaboration, nurture healthy working relationships, and motivate employees to perform.

Whether working onsite or remote, you can invite team members to play Wellbeats classes with you and chat in real time for some extra motivation and fun. By creating a virtual group class and inviting others to join you, you can stay connected and celebrate each other’s progress no matter where you are. Invite team members to join you for a fun workout to close out a team meeting, or try inviting others for a quick work break to boost energy between meetings.

Pick Me Up with Greta W.
Pick Me Up with Wellbeats instructor Greta W.

Wellbeats Class: Pick Me Up

If you’re stressed or tired, this can cause shallow chest breathing, zapping energy. This two-minute breathing technique, Kumbhaka breath, can help reduce tension, improve your mental performance, and restore your concentration.

“A nice mindful break. I really enjoy doing this one in between projects or when task-switching.”—Bekki, Wellbeats member

5. Take a Lunch Break—Away from Your Desk

Workday wellness tips also include proper nutrition! Take a lunch break—away from your desk. This gives you an opportunity to step away and break up the workday.

Our Wellbeats’ recipe collection includes a variety of nutritious, easy-to-prep lunch ideas to keep you energized and fueled for the remainder of the day. Already a Wellbeats member? Explore our recipes now.

Chipotle Chicken Salad
Chipotle Chicken Salad

Wellbeats Class: Chipotle Chicken Salad

Lunch never tasted so good! This chicken salad recipe is packed with southwest flavor and a creamy chipotle mayo sauce. Download the recipe.

“Can’t wait to try, looks great and nutritious.”—Deborah, Wellbeats member

About Wellbeats, a LifeSpeak company

Wellbeats, a LifeSpeak company is a leading provider of on-demand virtual fitness, nutrition, and mindfulness classes for use in workplaces of all sizes, health plans, on college or university campuses, multi-family housing, the U.S. military, and fitness and health clubs. Based in St. Louis Park, MN, Wellbeats makes fitness accessible, affordable, and approachable for everyone. More than 1,000 classes and 35+ programs are available to help members stay on track and meet their goals. To learn more, visit or check out a sampling of the company’s fitness classes during a Facebook Live class, and follow Wellbeats on LinkedIn, Facebook, Twitter, and Instagram.