The UK economy is being impacted by physical and mental health issues. In the UK, 8.2 million people of working age report having a chronic health condition that affects their ability to work.
There are many issues that affect almost all workers. These issues account for an important number of claims relating to group health and safety, adding additional costs on employers.
Employee behavior changes can help to address many of these problems. Digital wellbeing interventions are emerging to be a powerful, evidence-based method to support employees in a preventative approach to their health and well-being.
1. Reduce your sedentary behaviors to improve brain health, and reduce chronic disease risk
Multiple studies show that long periods of sitting negatively impact cognitive function. Short bursts throughout the day of physical activity can promote healthy cognition.
According to researchers, a short-term boost in cognitive function can last for up to 24 hours. Exercise for 30 minutes can improve working memory by 16%, while sedentary behaviors lead to a 5% decrease in scores.
Research shows that sedentary jobs can also affect sleep. Sedentary workers are at a higher risk for insomnia symptoms, which can last years. Employees who incorporate physical activity in their daily routine are more likely to have a positive sleep, which can boost memory and attention.
Evidence shows that less time sitting is better. Encourage employees to spend just 4-12 minutes at their desks moving around with moderate or vigorous “movement breaks” to improve their cardiometabolic profiles and reduce their BMI (Body Mass Index). This will lower their BMI by 5-10%, reducing their risk of chronic diseases. Even five minutes of exercise a day will have a positive impact on blood pressure. This is a major risk factor for heart diseases.
2. Improve your mental and physical health by increasing physical activity
Exercise and physical activity are known to have many health benefits. More and more convincing evidence is being produced. Exercise is as effective at treating depression as counselling. Evidence indicates that exercise can improve mental wellbeing by 43% in people with depression, and by 60% for those who are experiencing psychological distress. The greatest improvement is seen with higher intensity activities.
It is not only higher intensity exercises that have positive effects. A randomised control trial found that workers in high-stress occupations who did yoga for 8 weeks saw a 15% reduction in emotional exhaustion, and a 20% improvement in self-care.
Exercise programmes can also lead to a reduction of lower back pain in office workers. This could result in a 40% reduction in pain and resulting in a 35% improvement in the quality of life, as well as achieving 80% improvement in flexibility.
3. Prevent burnout by managing stress and anxiety
Burnout is not always related to employee behavior, but we do have compelling evidence that shows employees have a certain amount of control on how it impacts their well-being.
Structured breathing can be a powerful tool to manage stress and improve wellbeing. Just five minutes deep breathing can reduce anxiety and improve mood. It has been shown that cyclic sighing with extended exhalations is particularly effective.
Research shows that being outdoors can also reduce stress and blood pressure. Recent evidence shows that nature sounds can have a positive impact on employee wellbeing. They promote feelings of calmness and increase focus. Listening to urban sounds, which are’man-made,’ can cause anxiety and stress.
In particular, mindfulness is beneficial for remote workers. It can help reduce stress levels and feelings of loneliness. In a randomlyised clinical trial involving 1,458 employees who used digital tools for mindfulness, they saw a significant decrease in perceived stress. Even 5 minutes per day were enough to reduce stress levels.
4. Micro-breaks can help you manage fatigue and focus
A systematic review and meta analysis found that microbreaks of less than 10 minutes can reduce fatigue and improve performance by up to 16%. The study found that longer breaks are even more effective in boosting performance. This is especially true after cognitively challenging tasks. The study highlights the importance of maintaining a healthy balance between work and life, as well as taking appropriate breaks.
There are few quiet moments in the day, especially with digital tools that make communication instantaneous. Employees are under pressure to perform and this reduces their ability for ‘flow’ states (where they are hyper-focused).
Microsoft’s Human Factors Lab measured electrical activity in employees’ brains who took regular meditation breaks or not. The results showed that those who did not take regular breaks displayed increased stress levels, while those who took meditation breaks in between meetings showed lower stress levels.
Focus on wellbeing every day
There are a number of drivers for wellbeing that can be easily manipulated – but they’re often ignored. Employers can have an immediate impact on these daily touchpoints. They include providing employees with relevant benefits, proactive assistance, clear signage, and opportunities to empower them to change their behavior.
Many organisations focus their wellbeing resources on staff who are already in crisis. It is important to support the whole team, not just those who are at crisis point. This requires investing in preventative, evidence-based measures to reach employees before problems escalate. There are cost-effective and proven ways to improve wellbeing across the board, from mental health resources to digital coaching, flexible working to financial wellbeing tools.
