Skip to main content

Change can be scary and stressful, mainly when changes occur in the workplace. There’s no denying that COVID-19 has transformed the workplace as we know it. Many companies have adopted a hybrid work model, in which a portion of the workforce works from home on specific days and in the office on other days.  Murray Hewlett, the founding CEO of Affinity Enterprises, suggests these ten healthy hacks boost your longevity.

According to recent research, in addition to the anxiety created by health fears, hybrid workplaces may raise the risk of mental health problems due to their complexity and disruption of the new normal.

Since the start of the national lockdown, nearly two and a half years later, employees are being called back to the workplace. Many employees are putting a lot of thought into what they truly want from work and life. They are reevaluating and, in some cases, reversing assumptions about their worth, job security, and how much the employer appreciates their health and well-being.

Why Is Workplace Health So Important?

Some people regard health as exclusively significant to their personal lives and relegate healthy behaviors to their lives outside work. However, most of us spend the majority of our time at work. 

Making a few healthy adjustments in the workplace can help you be more productive, creative, involved, and positive. It can also improve your morale and reduce your stress levels. You might even persuade your coworkers to make similar positive adjustments.

 Even modest modifications to your work environment can significantly influence your health.

Here are 10 healthy hacks to adopt

1. Limit Your Caffeine Consumption

It’s no secret. Coffee can give you a great kick when feeling unproductive at work. However, if you’re drinking several cups daily, you may be harming your health.

Excess amounts of caffeine can cause insomnia, anxiety, elevated blood pressure, and even fatigue once the effects of the caffeine wear off, which usually happens in the late afternoon. Try to limit yourself to no more than 4 cups of coffee daily.

2. Keep Correct Posture At Your Work Desk

Take note of how you sit during the day, primarily if you work in front of a computer. It’s critical to keep your back straight and your shoulders relaxed. If your posture varies during the day, try some core exercises to strengthen the muscles that help you maintain your posture.

Do exercises at your desk while you work. You should also check your workstation setting to ensure that your computer is at the correct height for your frame.

3. Take Frequent Breaks

Take short breaks away from your desk during the workday if possible. Consider walking around your building or going for a walk during your lunch break. Standing and walking about might offer you a surge of energy and keep you active.

4. Maintain A Tidy Workspace

When your desk is neat and organized, it is easier to find what you need, which reduces stress. A clean workstation is good for your mental health and helps you stay focused at work.

5. Ditch The Office Canteen

Instead of snacking on unhealthy foods during your work day, you can ensure that you get a well-balanced supper with the nutrients you need to stay energized throughout the day if you bring food from home.

You will not only save more money, but you can also consume more fruits and vegetables, which will improve your health and focus. 

6. Give Your Eyes A Break

If you spend most of your day in front of a computer, try adhering to the 20/20/20 vision rule to keep your eyes healthy.

For every 20 minutes spent looking at a screen, look at something at least further away for 20 seconds. You are allowing your eyes to refocus and relax by doing so.

workplace digital eye strain

7. Include Some Greenery

Make your office a green space. Many plants are low-maintenance and help to keep the air in your office clean. Simply being in the presence of greenery can help your mental health.

Even if you don’t have a window near your desk, certain plants thrive in low-light conditions, so do some research to locate the perfect plant for your office. 

8. Make Positive Connections

Consider developing positive relationships with your coworkers if you spend a lot of time at work. Building and keeping genuine connections with the individuals you work with may help you enjoy your job more, and you look forward to going to work every day. 

9. Spend Time Outside

Sunshine lifts your spirits and is a natural source of vitamin D. vitamin D helps strengthen muscles and bones, boosts the immune system, decreases blood pressure, and lowers cancer risk. A short walk outside during your lunch break is enough to provide your body with its daily amount of vitamin D, allowing you to complete your workday feeling alert and energized.

10. Stay hydrated

Drinking enough water (eight to ten glasses per day) can help you stay hydrated. Many foods include water; fruits such as oranges, grapefruit, grapes, melons, and apples can help keep you healthy and hydrated.

The workplace afternoon lag can be linked to dehydration. Bring a flask of water to work and aim to refill it regularly during the day.

About the author

Murray HewlettMurray Hewlett, founding CEO of Affinity Enterprises. He is currently a Doctoral candidate at the University of Liverpool and earned a B.Sc. degree from Wits University in 1996.
His full biography is listed below.


Murray Hewlett

Murray Hewlett

Murray Hewlett is the founding CEO of Affinity Enterprises. His vision is to make South Africans healthier and enhance the quality of their lives. Affinity Enterprises exists in response to an ever-growing need for affordable health services. He serves on the Executive Committees and Board of Directors of many for-profit and non-profit organisations.  He obtained his MBA from Charles Sturt University in Australia in 2008. He is currently a Doctoral candidate at the University of Liverpool and earned a B.Sc. degree from Wits University in 1996. Murray lives in Johannesburg and is a father to two daughters and two sons. He enjoys travelling, the ocean, motorsports, technology and wellness.


This content, developed through collaboration with licensed medical professionals and external contributors, including text, graphics, images, and other material contained on the website, apps, newsletter, and products (“Content”), is general in nature and for informational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always consult your doctor or other qualified healthcare provider with any questions you may have regarding a medical condition, procedure, or treatment, whether it is a prescription medication, over-the-counter drug, vitamin, supplement, or herbal alternative.

Longevity Live makes no guarantees about the efficacy or safety of products or treatments described in any of our posts. Any information on supplements, related services and drug information contained in our posts are subject to change and are not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects.

Longevity does not recommend or endorse any specific test, clinician, clinical care provider, product, procedure, opinion, service, or other information that may be mentioned on Longevity’s websites, apps, and Content.