Workplace wellness is an essential part of maintaining productivity, job satisfaction and overall health. Whether you work in a traditional office, from home or in a hybrid setting, the way you care for your body and mind throughout the workday directly impacts your energy, focus and resilience. The good news is that wellness doesn’t require major changes — just small, intentional habits that fit into any environment.
Here are several workplace wellness techniques you can practice no matter where you log in from:
Prioritize Movement Throughout the Day
Sitting for long periods can lead to stiffness, fatigue and even long-term health issues. Building movement into your work routine helps counteract these effects.
- Set movement reminders. Use your phone, smartwatch or computer to remind you to stand, stretch or walk every hour — this works just as well at the office as it does in a home workspace.
- Desk stretches. Shoulder rolls, neck stretches and wrist rotations can ease tension whether you’re at your kitchen table or a cubicle.
- Walking meetings. If you’re in the office, suggest walking meetings with coworkers; if you’re remote, take a call while walking around your neighborhood.
- Mini workouts. A few minutes of squats, calf raises or yoga poses can be done at home or in a break room.
Providing a simple way to stay active during the day, Keith Waldrep, MD, a BayCare family medicine physician and director and assistant chief medical officer of Ambulatory Services, noted: “I use a walking pad (an under the desk treadmill) to combine work and exercise. They are low-cost and available from most major online retailers.”
Optimize Your Workstation
An ergonomic workspace reduces physical stress and keeps you comfortable throughout the day regardless of the setting.
- Chair and desk height. At home, avoid working from the couch or bed long-term — use a supportive chair or add cushions for proper posture. In the office, adjust your chair, check that your monitor and keyboard are at comfortable heights, or use a footrest for comfort. “If possible, use a desk that rises up and down,” suggested Dr. Waldrep. “Stand when you can for work or meetings.”
- Monitor placement. Keep your screen at or slightly below eye level to prevent neck strain. Use a laptop riser or stack of books if you’re working from home.
- Keyboard and mouse setup. Position them so your elbows are close to your body and your wrists are straight.
- Lighting. Natural light is ideal, and a small desk lamp with soft lighting can help reduce eye strain.
Take Breaks
Taking breaks prevents burnout and boosts focus across all work environments.
- Deep breathing or meditation. Just two minutes of slow breathing and finding a quiet place can reset your mind.
- Step outside. Take a quick walk around the block or your office building for some fresh air.
- Digital pause. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to rest your eyes.
Stay Hydrated and Nourished
Food and hydration choices influence concentration and stamina.
- Keep water handy. A refillable water bottle keeps you hydrated throughout the day.
- Smart snacking. Nuts, fruit or yogurt travel well to the office and are just as easy to grab from your home fridge.
- Balanced lunches. Packing a lunch for the office or preparing a balanced plate at home supports steady energy.
- Limit caffeine. A morning coffee is fine, but too much caffeine can disrupt sleep and hydration.
Strengthen Mental Well-being
No matter where you work, supporting mental health is essential.
- Set boundaries. For remote and hybrid workers, establish start and stop times to prevent overworking. In the office, use breaks to disconnect mentally when you can.
- Practice gratitude. Write down one or two things you’re thankful for each day — it can shift your perspective in any setting.
- Build connections. If you’re remote, set up quick check-ins. In the office, stop by a colleague’s desk. Hybrid workers can do both.
- Seek support. Many employers offer Employee Assistance Programs (EAPs) or mental health resources — accessible no matter where you’re based.
Manage Workload and Expectations
Feeling overwhelmed is one of the biggest obstacles to wellness.
- Prioritize tasks. Digital task lists work well in both office and remote environments.
- Break down projects. This makes large tasks manageable, regardless of where you complete them.
- Communicate openly. Whether by email, chat or face-to-face, share concerns with your supervisor before they become stressful or overwhelming.
- Use time wisely. Time blocking and focus periods are equally valuable for office, home and hybrid workers.
Create a Positive Work Environment
Your surroundings shape your mood, no matter the location.
- Personalize your space. Add photos or small décor pieces to personalize your office cubicle or home desk.
- Keep things tidy. A clutter-free area helps reduce stress in both work settings.
- Encourage positivity. Share encouragement with coworkers — whether in person or virtually.
Dr. Waldrep added that creating mindful transitions between work and home is essential, especially for remote and hybrid workers. He suggested establishing simple “commute rituals,” like taking a brief morning walk or listening to a favorite podcast, to help mentally shift into work mode. Likewise, ending the day with a consistent shutdown routine — closing your laptop, journaling for a few minutes, or doing light stretching — can signal that the workday is over and support healthier boundaries.
Workplace wellness is not about big overhauls — it’s about small, consistent actions that support health, energy and focus. By weaving in movement, mindfulness, healthy habits, and connection wherever you work, you can create a more sustainable approach to both productivity and well-being.
Dr. Waldrep recently joined Tampa Bay 28’s Morning Blend to discuss workplace wellness. Watch the Best of BayCare segment here.
Looking for more healthy living tips? BayCare's Wellness Resources is a collection of materials and information to support you throughout your wellness journey.
