Health & Wellbeing at Work

Work Life Balance

It can often be hard to switch off from our work. However, it is important to try and keep your work within working hours. This allows your mind time to focus on relaxation, hobbies, and family/friends.

• Try to reduce/avoid working overtime too much.
• Avoid checking work emails after hours.
• Try and learn how and when to say no at work.
• Recognise if you’re struggling to cope at work.

If you are struggling at work, don’t forget you can talk to someone. Talk to your managers, ask about what services they can refer you too/provide. You may also be able to ask for flexible hours or responsibilities to help you.

‍If you do not feel you can talk to someone at work you can seek help from online forums, support groups, or external professionals.

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Breaks & Micro-Breaks

Taking breaks & micro-breaks helps keep us focused and healthy at work. It is important to take the scheduled breaks provided to you by your work. Regularly working through your breaks can do harm to your mental and physical wellbeing.

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Micro-breaks are 30 second to 2 minute breaks taken throughout the day. Micro-breaks are a perfect chance to go for a quick walk and/or stretch. These types of breaks can help to:

• Give your brain a rest.
• Disrupt any poor posture.
• Avoid mental & physical fatigue.
• Increase oxygen and blood circulation.
• Lowers your risk of aches & pains.

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Healthy Lifestyle & Work

Maintaining a healthy overall lifestyle can help improve your wellbeing at work.

Get plenty of sleep. It can often be hard to switch off, but getting good sleep is really important. Try to avoid screen use and caffeine before bed. If you struggle to relax, meditation can help your mind to slow down before you sleep. Having a regular sleep routine can also help you to sleep better.

Keep active. Lack of activity can make us feel sluggish, achy, and restless. Keeping active can be as simple as standing more often, taking a walk during your lunch break, or doing some stretches.

Eat well. It can be tempting to snack on sugary, or greasy foods while at work. However, these foods will make you feel sleepy, groggy, and lower your mood. Whole foods and balanced meals featuring proteins, fruit & veg, and wholegrain carbs will help you feel better mentally and physically.

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Working at a Desk

Comfort & Position

While working at a desk it is important to be aware of your working position.

• Keep your vision in line with the screen.
• Keep your arms relaxed, and level with the keyboard.
• Keep your feet flat on the floor or on a foot rest.
• Ensure your position is comfortable and you are not straining in any way.

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Zoning Your Desk

You can reduce your risk of injuries, aches, & pains simply by arranging your desk into zones.

• Your primary working zone should include the things you use constantly during the day.
• Your secondary working zone should include the things you use occasionally during the day.
• Your non-work zone should include any decorative, unused items.

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Working On Your Feet

Lifting & Carrying

It is very important to lift & carry safely, especially when it is part of your job.

• If you suspect something may be too heavy for you, do not attempt to lift/carry it without assistance. It is better to be safe than sorry.
• Avoid stooping, twisting, or reaching too much when dealing with a heavy load.
• Consider if the load can be broken down, or if assistance can be used (from a colleague, or machinery).
• Ensure you and the object have a stable, balanced position at all times.

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Looking After Your Feet

It’s really important to look after your feet by wearing the right shoes, stretching your calves, and massaging your feet.

Shoes. Your work shoes should have a slightly elevated heel, and supported arches rather than wearing flat trainers. It is also very important that your shoes are properly sized. It is worth getting your feet professionally measured. When buying shoes it is worth remembering that your feet will swell throughout the day.

Stretching your calves. Calf stretches help blood to circulate better around your feet. This helps relax muscles and tendons and protect them from injuries. To stretch your calves stand with feet close together, raise your heels up till you are standing on tiptoes, then lower back down to the floor. Repeat this ten times.

Massaging your feet. You can massage your feet using just a tennis ball. Rolling the ball from your heel to your toes can help sore, tight foot muscles to recover quicker.

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Employment Support

Access to Work
Access to work is a government-funded scheme that may be able to provide a grant to provide special equipment, adaptations or support worker services to help you do things like answer the phone or go to meetings and/or to help you get to and from work.

Possability People – At Work
Possability People At Work is a service to support people with a musculoskeletal condition(s) who are working, but who are having difficulties being at work or have been signed off on a fit note. They also offer a community employment service which support disabled people or people with a long term health condition or impairment who are thinking about work. For more information please call 01273 894044 or email work@possabilitypeople.org.uk