Workplace Wellness in Winter

Winter can be a tough time to start or stick to a plan.

Cold, dark mornings.

Cold, dark evenings.

Motivation seems to be at an all-time low.

When you are working full-time, it takes soooooo much discipline to move the body when the warm, snuggly couch is so tempting. And not to forget all those stodgy winter foods that make your mouth water. Aaaah, it all seems so much harder.

If you have long days at work and need a few winter wellness tips to see you through these last few weeks, then read on.


Sleep – most adults need 7-9hrs of sleep every night to ensure optimal function at work during the day. Catching up on the weekends with long sleep-ins does not make up for mid-week sleep deprivation.  Tweet: When you have an early meeting or you just can’t face eating before you rush out the door, then a smoothie is the perfect morning companion.  Click to tweet   Start a sleep ritual that you stick to every single weeknight.

Winter wellness tip #1 – write your ‘to do’ list before you leave work every day. This trains your brain to acknowledge that it doesn’t need to wake up at 2am and worry about all the things you need to do the following day.

Downtime – our cave people relatives hibernated during winter, and our bodies and brains still like to do this. Enjoy the benefits of saying “no” more often to social invitations and work dinners. Stay at home, cook up a storm, and nurture yourself.

Winter wellness tip #2 – start with one weeknight every week that you have complete digital downtime. Plug your phone in for recharge in a closed off room. Let your team know that you are doing this, and therefore won’t be available. You can do it!

Nourish Your Body

Hydrate – it always feels like you don’t need to drink as much water during winter because you don’t get hot, but your body still needs to be hydrated. Heating systems in offices will dry out your skin so it is important to be mindful of how much water you drink in a day.

Winter wellness tip #3 – sip on warm water instead of cold water. Add a slice of lemon, grate some fresh ginger and a splash of honey. Yum!

Veggieswinter is the season of more colds and flus, so make sure you boost your immune system by eating lots of green leafy vegetables.  Tweet: When you have an early meeting or you just can’t face eating before you rush out the door, then a smoothie is the perfect morning companion.  Click to tweet   All the root vegetables such as sweet potato, pumpkin, parsnip and carrots etc make for delicious soups.

Winter wellness tip #4 – if you are at a work function always ask for a side of vegetables, rather than a bowl of wedges.

Move More

At Lunchtime – leave the office, walk to a park bench, and eat your lunch. Just the act of walking outside (even a short distance) into the natural light will make you feel so much better.

Winter wellness tip #5 – find a place that you really like that you can go and sit each day. Tell someone in the office where you will be. Leave your phone in your desk drawer. If there is an emergency someone will know where to find you.

Weekends – if there is no way you can fit in any extra movement during your busy week, then make sure you find yourself a hobby, activity or sport for the weekend that will make you huff and puff.

Winter wellness tip #6 – grab a friend and explore a part of the city that you don’t know so well. Hire a pushbike or do it by foot. There are lots of cycling and walking maps that you can download.


There is no denying that it is harder to prioritise your health and wellness during winter, especially if you are working long days, with long commutes and the strict deadlines keep rolling in.

Start with one small micro-change and see how that feels. Once this has been incorporated into your daily life, try another one.

Winter does not have to be all doom and gloom. Keep focused on your end goal, and take small steps. By taking action you will feel great inside and out.

Be Well / Love Life / Heidi Dening / Founder and CEO / Workable Wellness

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