We often emphasize the importance of mental and physical health outside of work – but what about during the workday? Whether you’re desk-bound or constantly on your feet, it’s essential to take steps that support your overall well-being. In the midst of a fast-paced work environment and a busy personal life, it’s easy to let health fall to the side. The good news? Prioritizing your health doesn’t require a complete lifestyle overhaul. Small, intentional habits added one day at a time, can make a meaningful difference in how you feel and function.
Intentionally setting time aside for your personal wellbeing can be difficult with busy schedules, however there are short, meaningful tasks we can add throughout the day to make it easier.
- Movement breaks: Each hour, try to step away from your workspace for at least five to ten minutes. A short break can help improve your body’s circulation and mental clarity.
- Standing breaks: Make a habit of standing during in-person or virtual meetings whenever possible. Standing periodically reduces pressure on the lower limbs and back, improves posture, increases blood flow which can reduce risks associated with cardiovascular disease and diabetes, and promotes energy and focus. The more you stand during meetings, the more routine it will become. Who knows, maybe you will even inspire your colleagues to join you!
- Desk exercises: Incorporate small movements and exercises as appropriate to your setting and comfortability such as:
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- Seated leg lifts
- Seated calf raises
- Wall or desk push-ups
- Core engagement (i.e., abdominal bracing)
- Glute squeezes
- Chair squats
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While these suggestions help add movement to your day, it’s also important to take intentional breaks that give your brain a chance to rest and recharge.
- Hydration: Use a reusable water bottle and set personal hydration targets by tracking daily refills throughout the day.
- Gratitude check-ins: Take a moment each day to reflect on something positive that occurred or to acknowledge someone you appreciate.
- Brain breaks: Apply structured movement routines to reset and refocus. Introduce the 5-4-3-2-1 countdown, where you do five shoulder shrugs, four arm circles, three toe touches, two reach for ceiling movements and one deep breath before you return to your work.
- Breathing exercises: Practice techniques like box breathing, also known as the 4-4-4-4 method (inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds). This breathing technique helps reduce stress and can help provide mental clarity.
- Wellness Culture: Encourage a supportive work environment by advocating for collective wellness initiatives. Group activities, such as participating once a week in a walk around the office or outside, standing in a meeting, or a brief mindfulness exercise can help create a culture of sustainable wellness, enhance motivation, and strengthen team connections.
Get Ready to Submit Your Documentation!
The deadline for the 2025 Health Trust Wellness incentives and reimbursements is January 16, 2026.
Please submit all documentation to the Wellness Team via email, fax, or mail.
📧 Email: wellness@dvtrusts.com | 📠 Fax: 267-803-5796
📬 Mailing Address:
DVHT Wellness
719 Dresher Road
Horsham, PA 19044
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