Staying healthy at work is more than just avoiding illness and physical health. It’s about nurturing your mental, financial, and social wellbeing. In this guide, we’ll explore practical steps you can take to stay healthy at work, whether you’re working on-site, remotely, or in a hybrid role. Plus, we’ll talk about how support that’s available from your employer – such as through your flexible employee benefits platform – can make all the difference to your ability to stay healthy at work.
In this article
- Why staying healthy at work matters
- How to stay healthy at work
- Summary: staying healthy at work doesn’t have to be hard work
Why staying healthy at work matters
It’s estimated that the typical adult will spend more than one third of their life – 90,000 hours – at work. So staying healthy at work is not only essential for your career and performance, but it’s also the key to a happy and healthy life all round.
Unfortunately, many people are, for one reason or another, unable to prioritise their health at work. It’s estimated that 29.6 million working days were lost in the UK due to work-related ill health in 2023/24. Our tips for how to stay health at work – and happy! – will help prevent you becoming one of these statistics.
‘Healthy’ might look different for you. But even a nominal improvement in the way you feel can have a positive effect on your work, personal, and home life. And that’s our goal.
How to stay healthy at work: 10 tips for better wellbeing
1. Get moving!
Public Health England recommends that adults do at least 30 minutes of moderate exercise every day. Even a quick walk before or after work, or on your lunch break, will do the trick.
For employers, think about ways to encourage your people to be more active. You might want to offer a cycle to work scheme as part of your benefits package, organise sporting activities after work (such as football or netball), or simply encouraging staff to take the stairs rather than the lift.
“It doesn’t take much to nudge your people to be more active,” says Ciphr’s internal communications lead Amy Thomson. “It’s become a tradition on our weekly all-hands call for people to share their daily step count in the Teams chat as a warm up while we wait for presenters to join the call. We also have a Strava group, and shout out the colleagues who’ve logged the most activity hours each week. And celebrate anyone who’s hit a new personal best (PB) or completed a challenge or race. It’s a great way to not only make our colleagues feel more connected to each other, but also act as a reminder that exercise is fun and important for our health.”
Extra movement doesn’t need to be ‘traditional’. It might look like a few deep stretches, breathing exercises, or even giving your eyes a bit of a workout somewhere away from your screen. Whatever exercise looks like for you, it’s important to remember to move your body every day.
2. But remember to get some shut-eye, too
Sleep is one of the foundations of good health. Healthy adults usually need around seven-to-nine hours of sleep per night. But a 2022 poll by YouGov found that 35% of UK adults typically get six or fewer hours of sleep per night. Half (49%) of respondents said they don’t get enough sleep each night, with this proportion higher among women than men (53% vs 45%).
As well as causing tiredness and irritability (we’ve all been there!) poor sleep will also affect your immune system’s ability to stave off colds and other germs, and to heal injuries. Chronic poor sleep is also linked to an increased chance of developing conditions such as dementia, heart disease, type 2 diabetes, and obesity.
So if there’s only one thing you can do to stay healthy at work: put down your phone, and get an early night.
3. Set and maintain your boundaries
Whether you’re working in a senior role or just starting out in your career, it can be tempting to say ‘yes’ to every project and opportunity that comes your way. But there are only so many hours in a day, and so much work you can take on at once before you start to face the very real threat of workplace burnout. Part of being productive and staying healthy at work is about finding balance. Remember, it’s ok to say ‘no’ when someone asks you to do something. And try not to respond to work queries when you’re on holiday.
If you can’t fit tasks into your normal working hours, raise this with your manager or supervisor. Open conversations about your workload, and what’s possible and what isn’t, will help you to manage your and stay happy and engaged at work.
All this leads us nicely on to our next point.
4. Take regular breaks
When you’re feeling busy or overwhelmed at work, it can be tempting to power through and just try to get everything done. But an important part of staying healthy is taking regular breaks at work. They help to improve focus, give you clarity and perspective, and maintain your concentration levels throughout the day. So, don’t skip that lunch break – no matter how busy you are!
If a rigid one-hour break is too disruptive, or you find it counterproductive, speak to your manager about splitting your lunch hour into shorter intervals.
5. Make healthy food choices when you can
Speaking of lunch… When you’re feeling low in mood or energy, it’s all too easy to reach for a quick pick-me-up in the form of a sports drink, bag of crisps, or chocolate bar. But frequent snacking on highly processed, sugary or fatty foods will ultimately have a negative impact on your health.
If you’re fortunate enough to have a café or canteen on-site, or in-office snacks, try to go for the healthy option where you can. Fruits that are particularly beneficial for your health include:
- Apples – important for colon health and controlling blood sugar levels, they are also a good source of vitamin C
- Cherries – have the highest concentration of anthocyanins 1 and 2, which help block enzymes associated with inflammation
- Grapes – loaded with vitamins A, C, and B6, and folate, as well as several essential minerals
- Blackberries – are rich in the antioxidant lutein, which helps promote eye health
If options such as fresh fruit aren’t available, ask your HR team or office manager to rethink what’s provided.
It can be even tougher to opt for the healthy choice when you work at home, or are on the road a lot. In these cases, it’s about doing your best, most of the time – not trying to be perfect.
6. Create a comfortable working environment
The definition of a ‘comfortable working environment’ will differ from individual to individual. It’s all about setting up a workspace that works for you, so far are your circumstances allow. Here are some things to consider.
Go green – decorate your space with plants
Having plants around the office not only improves the appearance of the workspace, but also assists with improved employee productivity and health. We’re so convinced of the benefits of having plants in the office that our HQ in Reading is dotted with plants in every area from the kitchen to meeting rooms.
We even have a dedicated Viva Engage community, Ciphr in Bloom, where colleagues share green-fingered tips and photos of their plants at home!
Put on some music
Listening to music triggers the release of dopamine, a feel-good chemical, putting us in a better mood.
Music can also be a great motivator and concentration aid – particularly if you work in a busy, open-plan environment. Before you boot up Spotify, though, consider the feelings of your co-workers: will they appreciate listing to the new Taylor Swift album on hard rotation all week? If not, plug in a pair of good-quality noise-cancelling headphones, so they can work in peace – and so can you.
Keep the thermostat under control
Being either too hot or too cold at work will impact your ability to be productive and to stay health. Too cold and you might be more susceptible to illness; too hot and you could suffer heat exhaustion. Wrap up warm if your workplace is on the cool side. Or, if you’re finding it too hot, try our tips for how to stay cool without air conditioning.
People who are experiencing menopause or perimenopause may suffer from hot flashes. Theis can be uncomfortable and feel embarrassing, even in progressive and inclusive workplaces. Employers can help by offering remote working, providing uniforms made of breathable fabrics, and other reasonable adjustments. Learn more in our on-demand webinar, how to create a menopause friendly workplace.
Do more to raise awareness of the challenges of menopause. Our off-the-shelf eLearning course will educate your people and help to open up more conversations, so your people feel seen and supported.
Get your desk setup right
Brits reportedly spend nine hours a day sitting, with much of this sedentary time associated with work and commuting. With 7.8 million working days in the UK lost due to work-related musculoskeletal disorders in 2023-4, the importance of investing in ergonomic chairs – and encouraging staff to maintain good posture – can’t be understated.
Employers can turn to HR software like Ciphr’s to issue home working environmental and risk assessments, and to track employees’ completion of these assessments, to monitor if people have the right equipment to work safely and healthily. “We simply build the form in our HR system’s employee checks area, and request all employees fill it in,” says Ciphr’s head of people operations Gwenan West. “We set an expiry date for 12 months after the completion date, and then re-issue the form to everyone annually. So we can evidence that their home working environments are fit for purpose, and that we are looking after the health of our staff.”
7. Connect with your colleagues
Remote and hybrid working has led some people to feel a lack of connection to their colleagues. And this sense of loneliness contributes to poor metal health, particularly among younger workers. According to a 2022 poll by Mental Health UK and YouGov, 41% of 18-24-year-old workers, and 30% of 25-34-year-old workers, agreed that loneliness at work affects their mental health. More than half (59%) of 18-24-year-old workers said they didn’t feel confident telling colleagues when they’re feeling lonely or isolated at work.
So how can you combat this when you’re stuck on Teams or Zoom all day? Checking in more frequently with your colleagues can help. Try scheduling calls that are ‘just for fun’ or letting chats and calls wander from work topics to other things, such as the latest TV shows or sports news.
Employers can also take intentional steps to boost connection, says Thomson. “Creating a greater sense of connection and a stronger culture is a high priority for us here at Ciphr,” she says. “As well as our weekly all-hands calls, we host bi-annual in-person events which aren’t always work focused. Our June 2025 event was a scavenger hunt!
“We also have various interest groups in Viva Engage, ranging from our book club to one for foodies and another for TV and film fans. Our Culture Club also organises smaller in-person get togethers, often themed around sports events (like Wimbledon) or festivals (such as Easter and Eid).”
8. Turn to employee resource groups (ERGs) for more tailored support
To make deeper connections with colleagues who are experiencing similar circumstances to you, turn to employee resource groups (ERGs). Here you’ll be able to find more specific support, help and advice – all of which can help to reduce loneliness and improve mental health. Shared interests and hobbies are a healthy way to connect with peers you might not always be in touch with.
Here at Ciphr, we kicked off our ERG project with Ciphers, our women’s group. In 2025 that’s set to expand with the launch at Ciphis (for men), Brilliantly Wired (our neurodiversity group), CiphrRoots (race and ethnicity group), CiphrVillage (for parents and caregivers), and Pride@Ciphr (LGBTQ+ group).
“Our groups are open to anyone at Ciphr. Take, for example, Brilliantly Wired,” says Thomson. “It’s both for our neurodivergent employees and for colleagues who want to do more to support their teammates, or might have family members who are neurodivergent. We’re really excited about expanding our ERG network, and their potential to not only bring employees together, but to bring about positive change.”
9. Make the most of your employee benefits
Many employers invest in wellbeing-focused benefits that have the potential to help you stay healthy at work. We say potential because they only work if you use them!
“Lots of organisations put in place a great range of health-focused benefits – like health cash plans, free health checks, eye tests (and glasses), and health and dental insurance – but, in many cases, employees aren’t aware that they’re eligible, or don’t know how to use them,” says Gina Neale, business development manager for Ciphr benefits. “The solution is more education, more communication and, of course, an easy-to-use, flexible benefits platform. Don’t be one of those employers who relies on the idea of ‘build it and they will come’. You have to regularly promote your benefits suite – week in, week out – to see an uplift in usage.”
Look for a platform (like ours) that makes it easy to engage your people with benefits, with in-built email newsletters and feedback surveys.
10. Keep learning new things
One last way to stay healthy at work: keep trying and learning new things. This will help to test your brain cells and keep you engaged. Hopefully your employer already has a learning management system (LMS) that’s packed with interactive, informative off-the-shelf eLearning courses (if not, talk to us about how we can help).
Also, don’t be afraid to seek out training yourself – from a professional body, for instance, or even on YouTube – and ask your manager for support.
The right training courses can also help inspire positive changes to keep you healthy at work. We offer content on topics ranging from mental health and stress management to physical wellness and productivity tips. If you’re ready to explore how eLearning can enhance your team’s wellbeing, download our course catalogue now.
Staying healthy at work doesn’t have to be hard
There are so many things you could do to stay health at work. But the essentials aren’t complicated: move a bit more, eat a little better, get enough sleep, and build connections with your colleagues. Here we’ve given you 10 tips to help you do just that. What works best for you? Share your thoughts on LinkedIn and don’t forget to tag Ciphr in your post.