Category: Office Health and Wellness

Bringing Summer Into the Office

Summer has sprung. You’re sitting at your desk daydreaming about sunshine instead of fluorescent lighting beating down on you. Here are a few tips on how to make those summer days spent inside working less mundane.  

  • Friday Sundae Funday – Every Friday coworker’s each bring a different topping and ice cream.
  • Go for a walk – Even if it’s a 15 minute break, get up and walk outside. Soak up the Vitamin D.
  • Take Lunch Outside
  • Have an ugly/tacky Hawaiian shirt day.
  • Go bowl Fishing – Everyone’s name get put into a glass bowl. The name chosen gets to leave an hour early.
  • Make lemonade and frozen drinks with tiny umbrellas.
  • Play summer music in the lunchroom and invite coworkers to dance it out.
  • Go outside, throw down a blanket and just relax.
  • Play a sport, indulge in yoga or simply stretch out.
  • Plan an after work get together.

Don’t forget the long days of summer don’t end when you get out of the office. It’s light out until 9 so get outdoors and enjoy after your day is done.

Celebrating Halloween can Make for Happier Employees

Seriously, who doesn’t love Halloween? There’s something for everyone whther it is costumes, games, scares, and of course tricks and treats! It’s definitely no longer a holiday just for children so getting your office in on the fun is a win-win.

Remember the saying about all work and no play? Multiple studies have proven that making sure employee morale is a priority is good for your bottom line . Happy employees are more productive; they are more willing to foster teamwork and are more loyal to their company. And really, who says work has to be boring anyway?
It really doesn’t take much effort to celebrate.

Most everyone in our office already decorates their cubicles and work areas. Add a few decorations and some music in the breakroom (think Thriller, Sympathy for the Devil, Zombie, Werewolves of London and of course Monster Mash) and you’re all set. If you have a TV in a common area you could stream some scary movies (stick to the old classics like Frankenstein and Dracula rather than newer ones like Halloween and Friday the 13th which might not be for everyone due to their gore, violence and adult themes).

Spring for lunch that day or have a pot luck so everyone can bring in their best Halloween themed dish. Candy is of course a MUST! Make sure there’s something for everyone so keep in mind any dietary restrictions your employees might have.

Everyone loves some healthy competition. Have a contest for the most creative costume, best Halloween dessert or scariest decorations and give the winners a prize. If you have some employees that aren’t comfortable dressing up or just want to give everyone a chance at a prize, you can always put everyone’s name into a raffle and give away some gift cards or a coupon for a free lunch from one of the local take-out places.

Whatever you do to celebrate in your office, “don’t be scared” to have fun.

Working Remotely – The Good, The Bad, and The Ugly

When the subject of working from the comforts of my home was suggested to me, I couldn’t be more excited.  I thought about rolling out of bed, pulling out my laptop and moving to my enclosed deck still in my pajamas with a cup of coffee in my hand.  I even thought I was going to be able to keep my favorite talk shows on in the background.  After about a week, I realized I was not productive and working remotely was not all that I expected.

Being as I am not one to fail, I changed my attitude.  I realized that the first step was to put on real clothes…maybe not the suit, but jeans and decent shirt.  This helped me get my mind in the business state of mind.  I also set up a work area designated just for use during work hours.  Besides that bottle of water that I always have at my desk, all eating and drinking is done during my break and lunch times in a different room.  Work was back on track but then came the loneliness.

I feel that it is normally much more efficient to communicate with email, but since working remotely, I have adjusted my thinking.  In most recent weeks, I have picked up the phone to have that human contact and it has made a huge difference on my mental state.  I have also organized a lunch meeting monthly or bimonthly depending on the situation.

There are plusses and minuses to working from home.  It is all what you make of it!

Change of Scenery – Outdoor Business Meetings

Outdoor business meetings? Really!? That is such a crazy idea. Or at least that was my first thought. But just think about. With the weather beginning to turn, how great it would be to ditch the stuffy office and fluorescent lighting for fresh air and warmth from the sun?

Think about trying this for your next business meeting. A change of scenery may be the thing to shake out the cobwebs and get your employees to come up with some new and innovative ideas.   Changing scenery by going outdoors has the same effect as if you are recharging your battery. You will get out of that stuffy office and get your staff’s blood pumping.

I know when I go outside, I feel an immediate sense of relaxation and stress relief. The results of this make me more creative and more proactive. It makes it easier to concentrate and simply makes me happier. Why wouldn’t you want this for your employees?

If your staff is more relaxed, they may even feel a little more courageous about giving input or suggestions. They may talk more from their hearts and give you more effectual feedback. Outdoor business meetings will make your employees more energetic and more engaged.

The benefits of a change of scenery for your business meetings are abundant. Bring your staff outdoors for a productive business meeting.

Office Fun for Earth Day

 

Earth Day has arrived, and there’s plenty of ways to celebrate the day while working in the office. For example, go on a company walk or a hike. Whether it’s a quick break to stroll the surrounding scenery, a planned excursion to a wooded destination, or an optional day-off meeting — going on a walk or hike with coworkers is a great idea. Not only is it a relaxing and healthy way to spend some time, it will also allow employees to form stronger connections to each other and to nature. 

Another Earth Day option is to bring in seedlings, seeds, or full blown plants, soil, pots, and paint. Take a break from work to have a joined activity of decorating pots and planting some flowers, fruits or vegetables, or other plants! Try to pick something everyone will enjoy and is pet-friendly, just in case. Not enough time to host this workshop-esque atmosphere? Allow employees to take their plants home and either plant them outside or in a pot. Supplies can be found at your local Dollar Store, so don’t worry about a hefty price tag! Don’t forget to hang up decorations for Earth Day and place posters or flyers in high-traffic locations with fun facts. Try using facts relevant to your office or the people you employ. Include Earth-saving tips to encourage better global citizenship.

Have fun celebrating Earth Day 2018!

Spring Company Outing Ideas

 

We are quickly approaching my favorite season of the year – spring! Whatever is left of the snow is melting, the sun is staying out longer, and the temperatures are rising slowly but surely. After a couple months of frigid cold, it is no surprise that the majority of people want to take advantage of the spring by going outside as much as they can. Companies usually have an “outing” for their employees at least once a year, and to me, spring is the optimal time to have one of these. Here are three ideas that I think would work well for a potential spring outing.

Minor League Baseball Game – If your company is located in or around a major city, chances are there is at least one “minor league” baseball team around. They aren’t affiliated with any professional team, so the tickets should be very affordable. I have been to a few New Jersey Jackals games, so if you are in the Northern New Jersey area, this would be a fun option to explore. Teams like the Jackals allow companies to purchase group ticket packages, and this is a great idea for a spring outing. Most ballparks contain grass areas near the outfield, so coworkers can bring their kids, and toss a baseball around before the game starts. Being able to sit back as the sun sets, eating some food off the grill and sipping some beer with your family and coworkers after a long day at the office while watching “America’s Pastime” in person (even if it is a minor team) if a very fun experience.

Company Picnic – To continue with the theme of being outdoors, I’d suggest a company picnic as an option for a spring outing. A picnic could be scheduled for either Saturday or Sunday, so work shouldn’t be on anyone’s mind. Who doesn’t like sitting outside and eating? Everyone can bring a food item, almost like a pot luck lunch at the park. Some parks also allow grilling in certain areas, so the company “grill master” can show off his or her chops. Employees can relax by laying on the grass, or compete in some friendly Frisbee or whiffle ball competitions.

Mini Cruise – The spring weather also allows those with boats to take a nice ride out on the water. Another nice way to soak up the rays would be to take an afternoon excursion on a mini cruise. Boat services offer short “cruises to nowhere”, usually for a couple of hours. The boat stays out on the water, passes by different sites, and there isn’t a destination to reach. It allows passengers to feel the nice wavy breeze and relax in the sun. It also allows passengers to have a few drinks as well (almost all of these types of boats have a bar), without the responsibility of steering the boat back to shore. As the case with most group outings, you can take advantage of group discount prices.

Low Calorie Recipes For Work

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These are quick easy low calorie recipes for work. It will keep you full until the next meal without fail. It is also something you can eat either as a breakfast or lunch. For those worried about carbs, the early part of the day is fine for a higher carb intake since you have the rest of the day to burn them!
REMEMBER: Carbs are helpful for lunchtime walks!

Sliced banana with peanut butter on crisps.
1 medium banana – 105 Calories, 0.4g Fat, 27g Carbs, 1.3g Protein
2 tablespoons All Natural (Better’n Peanut Butter) – 100 Calories, 2g Fat, 12g Carbs, 4g Protein
3 Wasa Crip N Lite Crispbread (Crackers) – 60 Calories, 0 Fat, 13g Carbs, 2g Protein
Total – 265 Calories, 2.4 Fat, 52 Carbs, 7.3 Protein

Spread the peanut butter between the 3 crispbreads and cut up the banana and divide evenly between the crisps and that’s it! Delicious as well!

Sliced cucumbers with hummus in a whole grain pita.
1 Whole Grain Pita (Toufany) – 155 Calories, 1g Fat, 30g Carbs, 6g Protein
1 Cucumber Medium – 45 Calories, 0.3g Fat, 10g Carbs, 2g Protein
2 oz Hannah’s Hummus – 120 Calories, 9g Fat, 10g Carbs, 4g Protein
2 ribs Romaine Lettuce – 10 Calories, 0g Fat, 0.02g Carbs, 0.6g Protein
Total – 330 Calories, 10.3 Fat, 50 Carbs, 12.6 Protein

Slice along one side to open the pita, spread 2 oz. hummus (any flavor, mine is roasted red pepper) along the inside of the pita. Add thinly sliced cucumber cut lengthwise, a few ribs of chopped romaine lettuce to plump it up and you are all set! Tastes really refreshing, better than you might believe. Try it, you’ll like it!

Tips For Handling Stress at Work

Stress and work seem to go hand in hand. Today, the American worker is both the most productive and the least likely to take vacations. This along with a continued presence of stagnation in our economy and a loss in actual buying power in real wages, is putting exceptional stress on the families that depend on that wage value. Meanwhile, corporations are continuing to make record profits and not investing, as a whole, back into the economy. Moreover, new technologies like Artificial Intelligence, Finance technologies, 3D Printing and Self-Driving cars are threatening the stability of many jobs once thought safe. Today a shocking number of occupations, some that require four year degrees and/or thousands of hours of real experience real world experience are actually well below what many would expect. Here are just some occupations that are shocking low in their market valuation:

Adjunct Professors, make an average $21,600 for full time, however few make more than 35hrs per week.

Home Health Ade make an average $21,830 annually.

Regional Pilots make and Average $22,400 annually and training can cost upwards of $100,000.

Veterinary Technician makes $31,470 average and require a four year bachelor’s degree.
The major source of stress should be the primary concern. When talking about stress at work and the first to be addressed with tips for handling the stress at work.

Many corporations place tremendous stress upon their workforce vis-s-vie one simple equation often repeated: The simple application of responsibility for production, without the authority to decide on the manner in which that production occurs. To understand how this works, we need only consider an example: Joe is a worker at X Brand manufacturing, his supervisor gives the quota of 1000 pieces each day. However throughout the day many issues accumulate from further upstream in the process which prevent or slow down the ability to reach such quotas. This little unrecognized effect is at the core of much of our work related stress. Having no authority to control the quality along with the responsibility for production demands, exacts a tremendous stress on workers every day. These are just a few examples of what is now considered “the new normal” and along with the growing concern over our jobs, all of this just adds to the importance of managing stress at work. Stress is actually a mental state that results from a perceived stress, and as such can be dealt with through a much larger range of techniques.

Most resources point to palliative measures and unless we are able to address the main source of stress in our labor force. The solution seems obvious for workers around the globe, they need to gain control over their labor and begin to empower themselves. Part of this empowerment can come from supporting Democratically Run Worker cooperatives and/or the conversion of sole proprietorships and corporations into ESOPS. Worker empowerment can go a long way in reducing the daily stress surrounding production by giving them authority over their work as well as responsibility. The UN called 2012 the year of the Cooperatives and it was the start of significant activities surrounding the integration of Democracy into our workplaces. Socially, we have other options in how work is structured and these we can go into more in the coming articles.

Fitness Tips for the Office

Keeping in shape is one of the hardest things to do. When you work in an office it gets a little harder since you have to sit all day. I have 3 tips to keep you in shape in the office without disrupting the workplace.

Take the Stairs:  This here is a sacrifice because I know we all love the ease of an elevator. But this is a fitness conversation. The trip up the stars in the morning will be your cardio and weight training. Your bag will act as a weight while you do inclined leg lunges up the stairs. The walk up the stairs will burn fat and slim your arms, thighs and legs. And the walk down the stairs will be your daily dose of cardio.

 

Healthy Well Portioned Lunch & Snacks: Now some people get a bit dismayed when they hear well portioned healthy meals. It’s easier than you think and tastier as well. You breakfast can be a banana with a muffin or bagel and cottage/cream cheese. Your lunch should consist of 1 cup of grain (i.e. rice, potatoes, quinoa), 1lb of protein (i.e. chicken, beef, pork, veal, fish), 2 cups of vegetables (i.e. spinach, broccoli, kale) and a glass of water/fruit juice. Your afternoon snack should consist of a muffin, water/fruit juice, and an apple.

 

Leg Lifts: This is an exercise that you can do at your desk without anyone even noticing. It’s also great for your calves and abdomen. As you sit at your desk every now and again just lift your legs up side by side and hold them straight for 10 seconds. Now do this 10 times and repeat this every hour after your lunch.

 

If you continue this routine every day for 3 months, I guarantee you will be satisfied with the results.

5 Tips To Beat Fatigue At Work

It’s easy to feel like you’re starting to drag at work.  People often turn to excessive amounts of caffeine or sugar to get them through the day.  Despite the quick increase in energy, this ultimately results in a caffeine or sugar crash a few hours later.  Even just powering through the fatigue can have its drawbacks.  Here are 5 tips on how to beat fatigue at work.

  1. Start your day on a good foundation: Sleep

A good night’s rest can go a long way.  Getting the right amount of sleep is key, but it is also important to get quality sleep.  Avoid as many distractions as possible by turning off the television, music, cell phones and tablets.  If you still have light pollution in your bedroom, try using a sleep mask.  You will feel ready for a productive day after a long quality rest!

  1. Don’t skip meals!

This one is tough because it is easy to forget to eat when you’re busy.  Unfortunately, this will lead to a huge drain in energy.  Even a small breakfast, like cereal or yogurt, will make a difference.  If your job allows it, keep a health snack at your desk.  A handful of pretzels or almonds will provide a quick recharge.  Most importantly, never skip lunch.

  1. Find a reason to get away from your desk

Moving around will provide an energy boost because it increases blood circulation.  Maybe you have something to file or copies to make.  If you can’t get away from your work station, try standing for a few minutes instead of sitting.  You can also try small stretches at your desk.  Wiggle your toes, move your ankles around, move your shoulders and neck around.  It’s simple enough that you can do it while getting your work done.

  1. Look away from the computer

Constantly staring at a computer screen will cause significant eye strain and fatigue.  Every 20 minutes, look away from your computer at a distant object (20 feet away) for 20 seconds.  This is known as the 20-20-20 rule.

  1. Remember that there is a world outside of work

It may feel counterproductive to walk away from your work, but powering through it is exhausting.  Try to go outside for lunch or even a 10 minute break.  At the very least, walk past a window and sit somewhere else for a few minutes.  A change of scenery can go a long way in helping to unwind and relax.  While you’re out there, forget about everything that’s happening at your desk.  You will feel recharged and more productive when you return to your desk.