The importance of measuring wellbeing success

How careless - we lost half a person! Whenever any individual or organisation embarks on a wellbeing programme, it's crucial to be able to measure progress.   That's why, when we deliver wellbeing initiatives for the companies we work with, we regularly measure a variety of healthy KPIs. It's how we know the programmes work.  It also helps us enjoy the results we oversee.  For example: One group of 23 people recently lost 35.6kg between them - which means they finished their programme half a person lighter! In another group, 45% of participants lowered their blood pressure Another group celebrated the fact that 55% of them lowered their body fat percentage You can imagine how excited and motivated these groups were by their collective results.  It was great to see them bursting with energy and enthusiasm. And all of this is a great reminder of the key steps needed for fantastic results with healthy living, which are: 1) Set clear objectives 2) Benchmark your starting point and measure progress regularly 3) Ensure a degree of accountability.  Which is where we come in. If you'd like us to help you design and deliver a wellbeing programme that will inspire your people to great results, give us a call on 020 8995 1302. Follow us on Twitter for regular advice and updates

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Activity tips to boost your mood and make you more productive

If you’ve got a lot on your plate at work with meetings, projects and deadlines, you might feel like you don’t have time to exercise regularly. It may seem easier to put exercise off for a time when you’re not so busy, so that you can focus on completing projects and meeting deadlines.

However, the times when you might be feeling stressed, burned out or depressed because of your heavy workload are usually the times when you would most benefit from getting active.

 

According to Harvard Business Review, how we perform at work is linked to exercise. It points out that regular activity can lead to improved concentration, sharper memory, faster learning and prolonged mental stamina. Exercise can also boost creativity at work and lower your stress levels, all of which will improve your mood and make you feel happier.

A study published in Psychology and Aging tested memory before and after exercise. It found that exercise is associated with what the study describes as ‘increased levels of high-arousal positive affect (HAP)’, and this was consistent in both younger and older adults who participated in the study. It concluded that exercise could hold important benefits for cognitive performance.

Exercising during work hours may also boost performance. A study from Leeds Metropolitan University examined daytime exercise among office workers who used a company gym. On days when employees visited the gym, they were more productive at work and had smoother interactions with colleagues than on non-gym days.

But you don’t have to go the gym and you don’t have to get too hot and sweaty to reap the benefits of getting active. Simply leaving your desk at lunchtime to go for a brisk walk or taking short breaks to walk around during the day will boost blood and oxygen flow to the brain, helping you to think more clearly and work more efficiently.

Here are some ideas for activity you can do at lunchtime or when you get a break:

• An ‘out and back’ short run – run to a certain point in ten or 15 minutes. Stop and turn around, then try to run back to the office (taking the same route) in a slightly faster time.

• Find a quiet spot and do ten minutes of stretching.

• Head for some outdoor space and do the following exercise circuit: jog on the spot or skip for 3-5 minutes, then do 15 squats, 15 press-ups, 15 jumping jacks, 15 tricep dips (use a sturdy chair or bench) and 15 abdominal crunches – have a minute’s rest and then repeat.

• Find an empty meeting room and do some yoga or meditation to calm your mind.

• Go for a leisurely walk in a nearby park or around your local area for 30 minutes.  Apart from boosting concentration and productivity, exercise is also a great way to solve problems. So if you’re stuck on how to complete a task, or how to prepare a presentation, take a short break and go for quick a walk. The oxygen and blood flow around the brain will help, and exercise will give you time away from your desk to think and solve problems.

Similarly, if you’re feeling depressed, exercise is also a great mood booster. According to the mental health charity, Mind, regular cardiovascular exercise like walking, running, swimming or cycling can be more beneficial for tackling mild to moderate depression than anti-depressants. It also recommends outdoor exercise for stimulating our senses and relieving stress from daily pressures.

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Healthy eating to boost mood and energy at work

If you’re very busy at work and feeling stressed, it’s not unusual to neglect the quality of your diet, and it may often seem easier to grab whatever snacks you can find in the office vending machine.

However, eating a healthy diet at work can have a significant effect on your mood and sense of wellbeing, leaving you less likely to feel stressed or depressed as a result of your workload so it’s worth giving some thought to the quality of the foods you eat when you’re busy.

Here are six snacks to boost your mood and energy levels, making you happier and more productive throughout the day:

1) Brazil nuts

Brazil nuts are one of the best sources of selenium which helps fight against depression, irritability and tiredness. Just three Brazil nuts can provide you with 100 per cent of your daily intake of selenium.  They’re a perfect snack when combined with fruit, or eat them on their own.

2) Green tea

Drinking green tea will help to regulate your blood glucose levels, keep you alert and hydrated and help to manage sugar cravings. Swap one or two of your daily coffees for green tea and you’ll feel much more alert and happier.

3) Dark chocolate

The darker the chocolate you eat, the better. A small square of dark chocolate can cause the brain to release endorphins and boost serotonin levels to improve mood. 

4) Tuna or salmon  

Mounting evidence says that omega-3 fatty acids, found in abundance in fish such as salmon, herring, sardines, and tuna, may help ease depressive symptoms. Tinned salmon or tuna tastes great when combined with a salad and a drizzle of olive oil or balsamic vinegar.

5) Eggs

Eggs contain a nutrient called choline, thought to help with cell membrane function, which relates to mood and energy levels. It’s also high in protein, meaning you’ll feel full for longer and be less likely to have sugar cravings later in the day.

6) Bananas

Rich in potassium and B vitamins, bananas can provide your body with a more sustained release of energy and can help make you feel full, keeping blood sugar and energy levels stable and your mood positive.

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