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Staying Physically & Mentally Healthy in an Office Environment

Working in an office environment comes with its own unique set of challenges. One of the most prominent is the physical and mental health of workers.

Helping your team keep their mental and physical health in check while at the office helps prevent lifelong issues that stem from working in this type of environment.

Mental health

With a recent study citing that 95% of Canadian employees feel the effects of worker burnout, it’s impossible to deny that stress puts a toll on workers. Spotting this issue early is crucial to ensuring staff remain healthy and safe.

Some signs of workers burnout include:

  • Anxiety
  • Headaches
  • Reduced performance and productivity
  • Fatigue

If you see these signs in an employee it may mean there is a larger issue.

Physical health

Working in an office can also have detrimental effects on your physical health. Sitting at a desk for 40 hours per week can lead to a number of health risks including obesity, increased blood sugar, and high blood pressure.

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So how can you, as an employer, help your team manage their mental and physical health?

Get out of the office

Being out of the office during the workday itself can be a destresser, even if you are still performing your daily duties. Try offering some of the following options to your team to help them better both their mental and physical health.

Extended breaks

One perk we have here at Adster is the option to take an extended break, or EBT (extra balance time) during the day. This allows us workers to take an extended 90-minute break (all of our combined breaks plus an extra 30 minutes from Adster) at some point during the day.

But there’s a catch. To take EBT, we MUST be doing something that makes your life better! Examples of this could be:

  • Going for a walk
  • Fitting in a workout
  • Getting a time sensitive errand done (and thus, decreasing your stress!)
  • Taking a break from your computer

Working remote

A remote workday functions as a regular workday, but you can do this from anywhere! With many companies working online, this is a perfect opportunity for workers to take a break from the office while completing their daily tasks.

The introduction of online video conferencing apps has even made it possible for workers to attend all office meetings from a remote location.


FlexDAYS are basically a mix between EBT and remote working. During a flexDAY, Adster team members are able to work remotely, but do not need to stick to an in-office schedule. These are typically used when you:

  • have an appointment during the day that may take more than an hour
  • have to care for a sick relative or pet
  • have to care for a child unexpectedly
  • need to attend a family event
  • have severe weather that prevents you from getting to the office safely
  • have an emergency situation come up

Though flexDAYS can have a flexible work schedule, we still attend meetings and complete the required amount of working hours.

In-office improvements

In a study recently cited by Forbes, an overwhelming 87% of workers want their employers to provide a healthier office environment. This could include anything from standing desks to healthier snack options.

Promoting in-office exercise health improvements can be a difficult yet rewarding task! Try implementing some of these measures to increase exercise in your office.

Take the stairs

Encouraging your employees to take the stairs is a great way to start and end the workday. You can encourage them by

  • Keeping your stairwell clean
  • Making a game out of it
  • Being a role model!

Make a standing desk available

Making a standing desk available to your employees lessens the dangers of sitting down 40+ hours a week.

Morning stretches

Gathering together and stretching in the mornings is not only good for our bodies, but it can be a great way to meet with your team every morning.

Healthier snack options

Having healthy snack options more readily available can help your employees make healthier choices when it comes to their diet. Consider having fruit and vegetables available, along with some dark chocolate and nuts to curb sweet and salty cravings.

Puzzle breaks

Puzzles and crosswords can be a great addition to the office for employees who need a mini mental health break during office hours.

Dedicated lunch and break areas

Set up a dedicated area for lunches and breaks and encourage your employees to use them! This can help employees de-stress during the workday and encourage social time. For an extra step, try making a ‘no shop talk policy’ for these areas!

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