Data-Driven Holistic Well-being

Our approach to holistic well-being is grounded in data-driven insights, ensuring that every aspect of our program is designed for maximum impact. By analyzing and understanding the connections between physical, mental, and emotional health, we empower employees to reach their full potential while promoting a thriving, successful work environment. Explore this page to discover the evidence-based foundation of the Holistic Oasis Office program

Index 

  • Sedentary lifestyle, the dangers of

  • Holistic changes to reverse sedentary lifestyle 

  • Activity; one of the tools to reverse sedentary lifestyle
  • Total exercises
  • Successful habits > In general
  • Successful habits > Journalling & Goals
  • Succesful habits > Early morning routines
  • Successful habits > Sleep
  • Successful habits > Time management techniques
  • Successful habits > Movement
  • Effects of training
  • Successful habits > Mindfulness 
  • Successful  habits > Selftalk 
  • Journal > Self reflection 
  • Corporate culture 
  • Corporate culture > Leadership 
  • Corporate culture > Strategies 
  • Corporate culture > Clothes
  • Corporate culture > Myths
  • Energy boosters
  • Work Breaks & Energy levels
  • Ambiance 
  • Biophilic elements plants
  • Feng sui
  • Plant based natural care
  • Healthy menu 
  • Plant based - Vegan
  • Hydration 
  • Plant based 
  • Health benefits of fruits
  • Natural elements in the office; wellness 
  • Biophillic

Sedentary lifestyle, the dangers of

Sedentary lifestyle affects the human body through various mechanisms.

Many of our jobs have become more sedentary, with long days sitting at a desk. And the way most of us get around involves sitting - in cars, on buses, and on trains.

Risks when you have an inactive lifestyle:

  • Chronic inflammation is linked to numerous diseases (‘all diseases’), ranging from CVD, T2D, metabolic diseases, cancer, autoimmunity, gastrointestinal disorders, respiratory diseases, neurodegenerative diseases, reproductive system disorders, allergies, skin disorders, and joint problems to headaches, food sensitivities, hormonal imbalances
  • You burn fewer calories. This makes you more likely to gain weight.
  • Dyslipidemia (refers to unhealthy levels of one or more kinds of lipid (fat) in your blood)
  • You may lose muscle strength and endurance, because you are not using your muscles as much
  • Your bones may get weaker and lose some mineral content can lead to > osteoarthritis osteoporosis 
  • Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
  • Your immune system may not work as well
  • You may have poorer blood circulation
  • You may develop a hormonal imbalance
  • Increased all-cause mortality, cardiovascular disease mortality, and
  • Risks of metabolic disorders such as diabetes mellitus,
  • Hypertension,
  • Depression
  • Higher risk of cognitive impairment

Physical inactivity is when the physical activity guidelines recommended by experts are not met.

 

Holistic changes to reverse sedentary lifestyle 

Studies from Harvard, Norway, and England all confirm the benefits of exercise later in life.

Even regular exercise cannot prevent from shortening their lifespan if most of their daily hours are sedentary ones. Some movement, stretching, walking, taking breaks, and eating a healthy diet can go a long way in reversing ill effects of a sedentary lifestyle.

Exercise helps you build up aerobic power. That is the ability of your muscles to convert the oxygen from the heart and lungs into energy.

Exercise affects blood flow, which is how your body is nourished. It also makes you sweat out impurities and can help reduce anxiety and depression. If you’re not exercising, all those processes slow down.

And exercise helps you stay at a healthy weight, which reduces your risk for cancer, heart disease, diabetes and many other chronic illnesses.

We found that a five-minute light walk every half-hour was the only strategy that reduced blood sugar levels substantially compared with sitting all day. In particular, five-minute walks every half-hour reduced the blood sugar spike after eating by almost 60%.

That strategy also reduced blood pressure by four to five points compared with sitting all day. But shorter and less frequent walks improved blood pressure too. Even just a one-minute light walk every hour reduced blood pressure by five points

The Links Between Physical Inactivity and Low Energy. According to a comparative study by Timothy Puetz, 20% of adults experience persistent fatigue, likely resulting from inactivity  The less exercise and more sedentary your lifestyle, the lower your energy levels.

 

Activity, one of the tools to reverse sedentary lifestyle

Les sitting and more movement overall contribute to better health. Even just some physical activity is better than none.

Moving more can combat sedentary behaviour and bring about a range of health benefits, such as:

✓ reduced risk of cardiovascular disease and other health and heart conditions

✓ reduced risk of being overweight

✓ improved physical and mental health, such as decreased stress levels

✓ improved sleep

✓ improved blood pressure, cholesterol 

Moving more can combat sedentary behaviour

and bring about a range of health benefits, such as:

✓ reduced risk of cardiovascular disease and other health and heart conditions

✓ reduced risk of being overweight

✓ improved physical and mental health, such as decreased stress levels

✓ improved sleep

✓ improved blood pressure, cholesterol and blood sugar levels.

Total exercises

https://barregroove.com/bounce-benefits/#:~:text=Light%20bouncing%20can%20increase%20blood,they%20make%20us%20feel%20good)

https://www.healthline.com/health/fitness-exercise/jumping-jacks#:~:text=Jumping%20jacks%20are%20an%20efficient,muscles%20at%20the%20same%20time. 

https://www.healthline.com/health/fitness/what-muscles-do-planks-work 

https://www.cosmopolitan.com/uk/body/fitness-workouts/a24569/skipping-workout-benefits/  

https://www.menshealth.com/fitness/a19546586/jumping-rope-workout-circuit-exercises/

Jumping jacks

are an efficient total-body workout that you can do almost anywhere. This exercise is part of what's called plyometrics, or jump training. Plyometrics* is a combination of aerobic exercise and resistance work. This type of exercise works your heart, lungs, and muscles at the same time.

Jump training may be good for bone health, too. In one study, rats were put on a jumping exercise regimen for eight weeks (200 jumps per week with 40 jumps per day for five days

 

*Plyometrics is a form of exercise that uses powerful, rapid movements to help increase speed, power, and strength. Although people may associate plyometrics training with sports-specific athletic performance, nearly anyone can use plyometrics as a form of exercise to help improve their overall strength and power.

https://www.healthline.com/health/fitness-exercise/jumping-jacks#:~:text=Jumping%20jacks%20are%20an%20efficient,muscles%20at%20the%20same%20time. 

Rebounding

is a low impact, total body workout that enhances your cardiovascular health and aids in weight loss. It boosts metabolism, burns calories, and strengthens the heart muscle

  • Relax. Just a few minutes of bouncing at the end of your day can make a big difference to your health and happiness. Light bouncing can increase blood flow to underused muscles and loosen and release overused ones, plus it helps the body release endorphins (your brain’s natural calming aid, they make us feel good). Being in your body and getting out of the business in your head comes naturally as you bounce, and it can help clear your mind and decrease tension.” 
  • Low impact. Research reveals that exercising on a trampoline reduces approximately 80% of the force exerted on your joints compared to walking/running on pavement.
  • Lymphe function. Rebounding causes the valves in the lymphatic system to open and close simultaneously, increasing lymph flow as much as 15x. This boosts immunity, removes toxins, and help slow down the aging process. Muscle contraction and sweating move lymph fluid. Muscle contraction moves lymph fluid through the lymphatic system, Dr. Maclellan explains, so any type of exercise that causes muscle contraction can benefit the lymphatic system, including rebounding.Dec

https://barregroove.com/bounce-benefits/#:~:text=Light%20bouncing%20can%20increase%20blood,they%20make%20us%20feel%20good).

Wallsit with arm movements

Predominantly working the quadriceps - four muscles found at the front of the thigh that help with knee stability, and everyday functionality like walking, getting up from a seated position, and climbing stairs, wall sits can also help to increase your endurance, balance, core strength and lower back strength. 

What is a wall sit good for?

It strengthens your back, quads, and even your core. And the benefits of wall sits extend beyond just boosting strength — they've been shown to help with everything from improving your balance to lowering blood pressure. > A British Journal of Sports Medicine study suggests that two isometric exercises, planks and wall squats, may be highly effective in lowering blood pressure. Isometric exercises, also known as static exercises, are done without moving a joint. They're performed by keeping a static position and tension on the muscle. 
It becomes full body when:
  •  with arm circles 
  • with arm raises

Planking 

Is planking a complete exercise?
The plank is a full body exercise, meaning it targets muscles of the upper body, core, and lower body. 
In a plank, your hamstrings help with hip extension, keeping a straight line through your body from your trunk to your legs. The plank is considered a full body workout. In particular, it targets your abdominal and lower back muscles. 
How many planks is a good workout?
As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It's OK to start with shorter sets and work up to 60 seconds,” he says.

https://www.healthline.com/health/fitness/what-muscles-do-planks-work 

Rope skipping

"Skipping is an entire body workout. Your legs and calves will feel the burn but your arms, shoulders and core will tighten up, too," Forget separate leg and upper body days, a regular jump rope session will work muscles all over your body – for example, you wouldn't think it would work your ab muscles, but skipping forces you to engage your core to stabilise the body. "Skipping is an entire body workout. Your legs and calves will feel the burn but your arms, shoulders and core will tighten up, too," explains Yanar Alkayat, a level 3 personal trainer. 

https://www.cosmopolitan.com/uk/body/fitness-workouts/a24569/skipping-workout-benefits/  

A widely cited study found that jumping rope is one of the most effective cardio exercises out there—and it can whip you into shape with just a few minutes a day of skipping.  

https://www.menshealth.com/fitness/a19546586/jumping-rope-workout-circuit-exercises/

Slow jogging

Slow jogging offers several benefits, including improved cardiovascular endurance, reduced risk of injury, and enhanced recovery. It also helps build a strong aerobic base, making it suitable for both beginners and experienced runners.

When you run at a leisurely, comfortable pace, you're far less likely to injure yourself. This is because you're going easier on your joints, muscles, and connective tissues, while also strengthening your lower body muscles. Slow jogging benefits an all-round workout of your lower body muscular systems.

https://www.lesmills.com/us/fit-planet/fitness/slow-running/

Cardio

What is cardio?

“Cardio” comes from the Greek word “kardía,” which means heart. Simply put, exercise typically counts as cardio if it involves intentional coordinated physical actions that raise your heart rate for an extended period of time.

A good cardiovascular workout will have you consistently breathing faster than you would while resting. The result: More oxygen in your blood for your heart to pump to the rest of your body.

You’ll also hear cardio referred to as “aerobic exercise.” The term emphasizes the enhanced movement and utilization of oxygen for energy production when you’re engaged in a cardiovascular workout.

While not an exhaustive list, all of the activities below fall into the category of cardiovascular exercise:

Recommendations for Adults

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.

There are several benefits to performing cardio exercises early in the morning. Here are some reasons why:

**Boosts Metabolism**: Morning cardio helps kick-start your metabolism for the day, helping your body burn more calories and fat even at rest.

**Hormone Regulation**: Early morning workouts can regulate hormones like cortisol, which can help manage stress and improve overall health.

**Higher Energy Levels**: Starting your day with cardio can provide an energy boost that lasts throughout the day, keeping you more alert and focused.

**Consistency**: By scheduling your cardio for the morning, you're less likely to be derailed by unexpected events that can crop up later in the day, making it easier to stick to your routine.

**Improved Mood**: Starting your day with a cardio workout can release endorphins, which can help boost your mood and set a positive tone for the day ahead.

Doing cardio early in the morning, along with stretching and strength exercises, can be an incredibly beneficial routine for your overall health and well-being.

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults 

Deskercise 

Deskercise” is a new term that defines exercises that can be performed throughout the workday while working on the desk. A growing pool of evidence reveals that deskercise is a realistic, accessible, and buildable option to counteract the odds of a secondary job. 

Such exercises are highly effective in relieving stress, boosting energy, increasing flexibility and range of motion, and improving overall productivity.

https://www.news-medical.net/health/Deskercise-Staying-Fit-in-a-Sedentary-Lifestyle.aspx#:~:text=Such%20exercises%20are%20highly%20effective,motion%2C%20and%20improving%20overall%20productivity.

Prolonged sitting can lead to tight leg muscles, particu larly in the hamstrings, and stiff joints. The exercises in this guide will help relieve muscle tension and joint stiffness and increase flexibility. Deskercise, or exercises you can do sitting at a desk, is not just for people to do at work.

Just small changes can make a huge difference to your activity levels, and the benefits of exercise are undeniable. Not only does physical activity improve your physical health, but your mental health too – helping you to feel good about yourself and making it easier for you to cope with stress.

 

Effects of training 

Successful habits > in general

Our habits shape who we are.  It can take a while to break an old habit, research states it takes 21 days to ingrain a new habbit ( the minimum amount of time needed to adapt to a new change), however further research states it takes minimal two months. 

Habits shape our attitudes, actions, and decision-making abilities. And they affect every aspect of our lives. 

But before we can build good habits, we need to understand what habits are and how they’re formed. We also need to know what mistakes we should avoid in the process. 

Number 1: You got to change your mindset; you don’t get in life what you want, you get in life what you are.

Number 2: Practice OQP; Only Quality People.

Number 3: Develop your communication skills; because once you open your mouth, you tell the world who you are.

Successful habits > Journalling & Goals

 

Successful habits > Early morning routines


Successful habits > Sleep

Go to bed at the same time and wake up at the same time. Create regular bedtime rituals. Do the same thing every night before bedtime, like take a warm bath, read or listen to music. A foothbath with magnesium is excellent too (for many reasons). Your pre-sleep activity should be relaxing so your body knows when it's time to go to sleep.

When it comes to improving your sleep, it can be hard to know where to start. Once you realize that the quality or quantity of your sleep is not where you want it to be, it may be tempting to change everything all at once. But often, it is more sustainable to start small with better daily habits. 

We highlight the top sleep tips to add to your daily routine. By slowly building a routine that includes these healthy sleep tips, you will likely start to see your sleep improve. These tips go beyond what you do right before you go to bed. Building a healthy routine for better sleep includes paying attention to what you do during the day, too. 

Successful habbits > Reflection & Journalling

  • https://www.inc.com/jessica-stillman/what-chefs-can-teach-you-about-starting-your-day-right.html 

Successful habits > Mindfulness 

Successful  habits > Selftalk

We all have an inner dialogue. Thinking about oneself comes so naturally that it is difficult to recognize if we have a harsh inner critic

Having a positive inner voice is so difficult for many reasons, one of those reasons is that our brains are programmed to pick out the negatives for survival.

In order to reverse negative self talk, we have to transition to a “growth mindset

Learning how to practice positive self talk can be difficult because positive thinking operates on the surface level of conscious thoughts and doesn’t go into the subconscious mind where negative self talk and limiting beliefs live.

A growth mindset is when a person believes that their abilities and traits can be developed through hard work and dedication. This way of thinking creates resilience in the brain and lends oneself to think in a more positive way

Trying to rewire the brain to think in a completely different way can be overwhelming. Luckily, there are a lot of tools and resources available to help. ”Even just taking a moment to pause to call out and label the negative thought can be helpful

Starting by saying positive affirmations while looking in a mirror can have a huge impact on seeing yourself in a positive light.   

Journal > self reflection 

Another method is to see if you can list 3-5 positive things that have happened to you that day.

Corporate culture 

Corporate culture refers to the shared values, beliefs, and behaviors that shape how employees interact and work together within an organization. It influences everything from employee satisfaction to overall business performance, making it a crucial aspect of a company's success. What often separates thriving organizations from struggling ones isn't their balance sheets or marketing strategies but something less tangible yet profoundly influential—their corporate culture. Beyond the mission statements  (A company uses a mission statement to define its culture, values, ethics, and fundamental goal) found on company platforms and framed on office walls, corporate culture is about the day-to-day reality of how people collaborate and drive growth within a company. 

Corporate Myths

Myth #1: A happy worker is a productive worker

Myth #2: Money is the best motivator.

Myth #3: Spare the rod and spoil the worker..

Myth #4: All work stress is bad..

Myth #5: A conflict-free workplace is a good thing.

 

https://outstandingstar.com/indoor-plants-that-absorb-radiation-and-emf/ 

 

 

 

Leadership

While it is possible for a lone wolf to navigate these challenges successfully, the odds of survival are drastically increased for wolves living in a pack and working as a team.

Rule 1: The leader of the wolf pack is the one who takes responsibility for organizing the hunt and protecting everyone in his pack. That is, the pack intuitively obeys whoever is stronger and more responsible, regardless of age

“Rule 2: The stronger and more experienced the leader, the faster he suppresses all quarrels, the less discord and aggression in the pack, the friendlier the atmosphere, and the more group cohesion

“Rule 3: The leader leads the pack, rescues them from traps, plans out and begins the hunt, and is first to rush at the enemy or prey

“Rule 4: Wolves walk in a line. The first three are old and sick. They are followed by the five strongest wolves. Next is the part of the pack that they protect, and then five more strong wolves. Last comes the leader, who makes sure that no one falls behind. That is, being a leader in a wolf pack does not mean being ahead of the pack, but making sure that everyone makes it

Robust Strategy and Careful Planning. ...

Wolves Don't Throw In the Towel. ...

Curiosity. ...

Desire to Work as a Team. ...

A Strong Sense of Urgency

The wolf mentality demands that you stare fear in the face and push through. Your courage isn't the absence of fear; it's the determination to act despite it

Proces vs Goals

All of the “21 Days” hype can make it really easy to think, “Oh, I’ll just do this and it’ll be done.” But habits never work that way. You have to embrace the process. You have to commit to the system.

Corporate culture> Employee wellbeing 

Hereby I share this valuable information and the link to the Wellhub report.

The data highlights the critical importance of prioritizing employee well-being and mental health in the workplace.

With such a significant portion of the workforce considering leaving companies that don't focus on these aspects, it's clear that investing in employee wellness is not only the right thing to do but also crucial for retaining top talent.

 

  • 1. High resignation rates: Employee well-being and mental health play a significant role in staff retention, with many people leaving their jobs due to mental health-related issues and burnout
  • 2. Mental health as a reason for resignation: As many as 1 in 4 employees leave their jobs due to mental health concerns, demonstrating the need for companies to support and prioritize employee mental well-being.
  • 3. Employee preferences for well-being focused companies: The vast majority of US workers would consider leaving a company that doesn't prioritize employee well-being, underlining the importance of implementing wellness programs and benefits to remain competitive in the job market.
  • Losing employees for health reasons is costing employers in more ways than one. In dollars and cents, it can cost you $1,252 to train a new employee who quits, so losing employees to burnout and mental health struggles costs your company big time. Plus, the effort of finding and hiring a new employee to replace them can rack up costs in time and effort

Ijn light of these insights, it's essential for companies to develop comprehensive wellness programs and foster a work environment that prioritizes employee well-being and mental health. Doing so will not only help retain current employees but also attract new talent seeking a supportive and health-conscious workplace.

Rather than seeing the Great Resignation as an uncontrollable trend in the marketplace, Limeade’s research shows it can be an opportunity to change your workplace for the better

  • https://wellhub.com/en-us/blog/wellness-and-benefits-programs/employee-health-guide/ 
  • https://www.inc.com/marcel-schwantes/why-are-people-really-quitting-their-jobs-burnout-tops-list-new-research-shows.html
  • America's #1 Health Problem. (2017, January 4). The American Institute of Stress. Retrieved August 2, 2023, from https://www.stress.org/americas-1-health-problem 
  • ATD Releases 2016 State of the Industry Report. (2016, December 8). Association for Talent Development. Retrieved August 2, 2023, from https://www.td.org/insights/atd-releases-2016-state-of-the-industry-report 
  • Benefits of Exercise. MedlinePlus. Retrieved August 2, 2023, from https://medlineplus.gov/benefitsofexercise.html 
  • Hicklin, T. (2017, March 14). How dietary factors influence disease risk. National Institutes of Health (NIH). Retrieved August 2, 2023, from https://www.nih.gov/news-events/nih-research-matters/how-dietary-factors-influence-disease-risk 
  • Hirsch, A. (2017, May 10). How HR Can Help Curb Presenteeism. SHRM. Retrieved August 2, 2023, from https://www.shrm.org/resourcesandtools/hr-topics/employee-relations/pages/how-hr-can-help-curb-presenteeism.aspx 
  • IBI Costs of Poor Health Infographic. (2020, December 8). Integrated Benefits Institute. Retrieved August 2, 2023, from https://www.ibiweb.org/resources/ibi-costs-of-poor-health-infographic 
  • Increase Productivity. (2015, December 4). CDC. Retrieved August 2, 2023, from https://www.cdc.gov/workplacehealthpromotion/model/control-costs/benefits/productivity.html 
  • Krekel, C., Ward, G., & De Neve, J.-E. (2019, March). Employee Wellbeing, Productivity, and Firm Performance. University of Oxford. Retrieved August 2, 2023, from https://wayback.archive-it.org/org-467/20200807133711/https://eureka.sbs.ox.ac.uk/7348/1/2019-04.pdf 
  • McCain, A. (2022, November 14). 22 Telling Employee Wellness Statistics Many Companies Have Wellness Programs. Zippia. Retrieved August 2, 2023, from https://www.zippia.com/advice/employee-wellness-statistics/ 
  • Melore, C. (2022, April 8). American breaking point: 1 in 4 workers have quit their job over mental health. Study Finds. Retrieved August 2, 2023, from https://studyfinds.org/mental-health-quit-job/ 
  • Physical health and mental health. (2022, February 18). Mental Health Foundation. Retrieved August 2, 2023, from https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/physical-health-and-mental-health 
  • Schwantes, M. (2021, November 12). Why Are People Really Quitting Their Jobs? Burnout Tops the List, New Research Shows. Inc. Retrieved August 2, 2023, from https://www.inc.com/marcel-schwantes/why-are-people-really-quitting-their-jobs-burnout-tops-list-new-research-shows.html 
  • Seppälä, E., & Cameron, K. (2015, December 1). Proof That Positive Work Cultures Are More Productive. Harvard Business Review. Retrieved August 2, 2023, from https://hbr.org/2015/12/proof-that-positive-work-cultures-are-more-productive 
  • Stress in America: Paying With Our Health. (2015, February 4). American Psychological Association. Retrieved August 2, 2023, from https://www.apa.org/news/press/releases/stress/2014/stress-report.pdf  
  • Total Financial Impact of Employee Absences in the U.S. SHRM. Retrieved August 2, 2023, from https://blog.shrm.org/sites/default/files/reports/14-0531%20ExSummary_ImpactAbsence_Final.pdf?_ga=2.2404664.987560403.1664571724-474885122.1662485888 
  • Varn, M. (2021, July 14). Employers can lower turnover through health and wellness benefits. Employee Benefit News. Retrieved August 2, 2023, from https://www.benefitnews.com/opinion/employers-can-lower-turnover-through-health-and-wellness-benefits 
  • Workplace Wellness Programs May Decrease Employee Stress. (2017, December 19). Canopy Health. Retrieved August 2, 2023, from https://www.canopyhealth.com/workplace-wellness-programs-may-decrease-employee-stress/ 

 

Successful habits > Timemanagement

When asked what attracted them to their current job, job-changers cited the ability to work remotely (40 percent) and other forms of flexibility (24 percent) like a non-traditional work schedule.

While in-office work can boost collaboration, innovation, and camaraderie, forcing employees to come into the office five days a week isn’t going to make you a competitive employer.

The “Great Resigners” left for more caring cultures

Research from Limeade’s Science of Care report shows that when employees feel cared about, they’re more committed, engaged, have lower stress, and better well-being,”

  • https://www.inc.com/marcel-schwantes/why-are-people-really-quitting-their-jobs-burnout-tops-list-new-research-shows.html 

Time management 

https://www.usemotion.com/blog/time-management-techniques 

  • Time management techniques have numerous benefits, including increased productivity, reduced stress, and easier goal achievement. Let's explore these benefits further and discover how time management can transform your workday.
  • Time management techniques can help you avoid overworking yourself and ensure that you make time for both work and other important aspects of your life, such as your family, friends, and hobbies.

Increase motivation

  • Breaking down big tasks into smaller, time-boxed tasks can make you feel more motivated to tackle your to-dolist. It can also keep you from feeling overwhelmed with everything that you need to get done.
  • Seeing your progress on smaller tasks can give you a sense of accomplishment and the motivation to keep going.

Time management Reduce stress

  • Stress is a vicious cycle, especially when it comes to managing your workday. The less productive or in control of your to-do list you feel, the more stressed and overworked you’re likely to become

Time management skills are crucial for success in any field.

  • And fortunately, there are many techniques available to help people manage their time effectively. Here are some popular time management techniques, along with brief explanations of them:
  • Right now, 82% of individuals don’t have a time management system
  • And that means they have no clarity on what they’re spending their time on — The average worker spends 51% of of the day on tasks with little to no value
  • Unsurprisingly, this leaves only 20% of people feeling like they workday is under their control

Pareto Principle (80/20 Rule)

  • You may have heard of the 80/20 rule, which states that 80% of outcomes result from 20% of inputs. This means that focusing on the most important tasks can help you achieve better results.‎That’s the principle — so how do you put it into action?
  • Try this: if you have a long to-do list, focus on the two or three most important tasks first. To choose these tasks, gain a sense of how much benefit you’ll gain from performing these tasks as a priority.
  • It’s not just about how much you accomplish — with the Pareto principle, it’s also about the value of what you complete.

Parkinson's Law

  • The term was first coined by Cyril Northcote Parkinson in a humorous essay he wrote for “The Economist” in 1955. He shares the story of a woman whose only task in a day is to send a postcard – a task which would take a busy person approximately three minutes. But the woman spends an hour finding the card, another half hour looking for her glasses, 90 minutes writing the card, 20 minutes deciding whether or not to take an umbrella along on her walk to the mailbox … and on and on until her day is filled.
  • Have you ever noticed that work seems to expand to fill the time available for its completion? That's Parkinson's Law in action. Fortunately, you can use this to your advantage by setting deadlines for yourself to prevent tasks from dragging on.
  • Giving yourself a specific amount of time to complete a task will help improve your focus and efficiency

https://en.m.wikipedia.org/wiki/Parkinson%27s_law

https://www.economist.com/news/1955/11/19/parkinsons-law

Flow state

  • Sometimes, you may find yourself entering a “flow state” where you’re fully immersed in what you’re doing. You’re not concerned with internal or external distractions. You feel energized. You feel focused. And you’re actually enjoying what you’re doing.
  • In running, this sensation is often referred to as “the runner’s high.”

Deep work

“Deep work” is a concept popularized by Georgetown University Professor Cal Newport in his 2016 book, Deep Work: Rules for Focused Success in a Distracted World.

During deep sleep, your body fully relaxes and rejuvenates, and your mind lays the groundwork for a new day.

Now, picture deep work: a state of profound concentration in which your mind sharpens and your creativity flourishes while you’re focusing on a single task.

Deep work takes you into the realm of intentional super-concentration, leading to mental regeneration and empowerment.

 This approach involves a radical reduction or complete elimination of time spent on shallow obligations. It’s about creating a situation in which you can spend most of your time in deep work. Building a habit of engaging in these dedicated periods of time makes slipping into a deep work state easier.

Pomodoro Technique

  • The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. It uses a kitchen timer to break work into intervals, typically 25 minutes in length, separated by short breaks
  • The Pomodoro Technique is perfect for those of us who get easily distracted. Set a timer for 25 minutes (a Pomodoro), and work on a task until the timer goes off. Then, take a short break before starting the next Pomodoro.
  • There’s a reason why this technique works so well. As the College of New Caledonia found:
  • “We learn best when we are fully engaged in a task, but this can be mentally exhausting. With this intensity breaks are important. During the longer breaks our brains are assimilating the new information and resting for the next round.”

  • The Pomodoro Technique how

    1. Identify a task or tasks that you need to complete.
    2. Set a timer for 25 minutes.
    3. Work on a task with no distractions.
    4. When the alarm sounds, take a 5-minute break.
    5. Repeat the process 3 more times.
    6. You then repeat this process for 3 additional cycles, after which you take a longer 20-minute break. The 25-minute blocks of focused effort help decrease the friction of getting started and the breaks in between help you sustain high levels of focus over long periods of time

https://www.revolutionlearning.co.uk/article/how-to-use-the-pomodoro-technique/

  • It’s important to remember that the ultimate goal of the Pomodoro Technique is to achieve a high level of output over a long period of time. Sometimes this means deviating from the standard 25/5 rule. Instead, check in with yourself and see how you feel. Still take breaks, but if you find the shorter work blocks impede your rhythm, don’t be afraid to lengthen them. On the other hand, if you wait until you feel like you need a break, it’s often too late.

https://medschoolinsiders.com/study-strategies/pomodoro-mistakes/#:~:text=The%2025%2Dminute%20blocks%20of,over%20long%20periods%20of%20time.

Intuitive pomodoro 

  • I think many students can benefit from a more intuitive Pomodoro schedule. Instead of taking a break after 25 minutes exactly, experiment for yourself. On some days try longer blocks, on other days shorter blocks. You may also find it optimal to use longer blocks earlier in your day when you’re fresh and shorter blocks toward the end of the day as your focus begins to wane. 
  • Now I know your next question, “If I’m not following the 25/5 rule, how do I know how long to take a break after each work block?” A good rule of thumb is to rest for 10 minutes for every hour spent studying. If you studied for 60 minutes, then you should take a 10-minute break. If you studied for 120 minutes, then you should take a 20-minute break.

https://medschoolinsiders.com/study-strategies/pomodoro-mistakes/#:~:text=The%2025%2Dminute%20blocks%20of,over%20long%20periods%20of%20time.

3/3/3 Method

This method is a great way to stay organized and focused throughout the day.Spend:

  • three minutes planning your tasks for the day,
  • three minutes reviewing your progress at the end of each hour, and
  • three minutes reflecting on your achievements at the end of the day. The 3/3/3 Method is like a little check-in with yourself to make sure you're on track.

A-B-C

This technique is all about prioritization.

Divide your tasks into three categories:

  • A (urgent and important),
  • B (important but not urgent), and
  • C (not urgent and not important).

Focus on your "A" tasks first to avoid getting bogged down by the less important tasks 

This time management strategy is all about tackling the most difficult task first - A task - thing in the morning. It's like taking a shot of espresso for your to-do list. By getting the most challenging stuff out of the way first, you'll be more motivated and productive throughout the day

Rapid Planning Method (RPM)

The RPM method is all about setting goals and breaking them down into actionable steps. It's like a roadmap for your day. With 3% of people relying on this method, It’s the second most commonly used technique behind time blocking, and it requires some introspection.

You’ll need to define the outcome, understand the “why” behind it, and

  • outline what you’ll need to do to achieve it.
  • Once you’re done with this exercise, you can quickly and
  • easily map out tasks
  • based on their priority,
  • order, and
  • set deadlines for their achievement.

Time Blocking

Time blocking is like setting appointments with yourself. This simple time management technique involves scheduling your day into blocks of time dedicated to specific tasks. You estimate how long each task will take and assign it to a time block.

This helps you avoid distractions and focus on one task at a time in chunks of time, increasing your productivity.

Eisenhower Matrix

The Eisenhower Matrix is a great way to prioritize your tasks. Divide your tasks into four categories: urgent and important, important but not urgent, urgent but not important, and not urgent and not important.

Getting Things Done (GTD)

The GTD method is all about staying organized and focused. Capture all your tasks and ideas, clarify what needs to be done, organize your tasks into actionable steps, review your tasks regularly, and take action on your most important tasks.

The Two-Minute Rule

This rule is perfect for those small tasks that always seem to pile up. If a task can be completed in two minutes or less, do it immediately. This is a great way to stay on top of your to-do list and avoid procrastination.

Task Batching

Task batching is like grouping similar tasks together. By doing similar tasks at the same time, you'll be more efficient and less distracted.

Time-boxing

Time-boxing is like setting a deadline for each task. It's a great way to stay focused and avoid distractions. Set a specific amount of time for each task, and work on it until the timer goes off.

Time management best practices

Keep the following points in mind to get the most out of your chosen time management technique:

Automate

Automating repetitive tasks can save you a lot of time and energy. You can use tools to automate tasks like email filtering, file backup, and social media posting. By automating these tasks, you can focus on more important tasks that require your attention and creativity.

Delegate

Delegating tasks to others can not only free up your time but also help you build a team and develop your leadership skills.

Identify tasks that can be done by others, and delegate them to team members, freelancers, or virtual assistants. This will help you focus on tasks that require your expertise and creativity while also empowering others to take ownership of their work.

Plan ahead. Planning ahead and prioritizing your tasks based on their importance and urgency can help you stay organized and avoid last-minute stress. Use a planner or task management tool to plan your day, week, or month in advance. This will help you remain on track and avoid distractions.

‎Limit perfectionism

While it's important to strive for excellence, don't let the pursuit of perfection — which can lead to procrastination, overthinking, and burnout — hold you back or slow you down. 

 

Corporate culture > Clothes

Energy boosters

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity

Work Breaks & Energy levels

The first step in spending your breaks more effectively is to ditch your phone. The next step is to stand up. Sitting for prolonged periods of time can negatively impact your health, so it’s critical to make sure you get up and move throughout your study sessions.

Now that you’re up, use this time to go outside, use the restroom, play with a pet, make a healthy snack, or do some mild exercise. Short bursts of aerobic exercise have been shown to increase memory and arousal. So not only is this a great way to incorporate exercise into your busy schedule, but it can also serve as a great pick-me-up –

Determine your optimal study times and lean into them. This will lead to much more effective Pomodoro blocks and ensure you’re working at the highest possible levels of efficiency. Hydration plays a huge role too, in energy management. Every break we promote hydration.

 

Ambiance 

Optimal working spaces within the Holistic Office Oasis, incorporating the following elements:

Ergonomic Furniture: Provide comfortable and adjustable chairs, desks, and other furniture to support proper posture and prevent strain or injury. Ergonomic furniture plays a crucial role in your home office's health. So, by ensuring correct posture and reducing strain, you can not only work more productively but also improve your long-term health and well-being. 

Natural Light: Optimize access to natural light by positioning workstations near windows or using glass partitions, which can boost mood and productivity.

 

Quit zones: Designate quiet zones or implement noise-reducing measures to minimize auditory distractions, ensuring a peaceful and focused work environment.

With open office acoustics, employees often find it challenging to focus and concentrate. As a result, efficiency and output both take a pretty big hit. Not only that, but open spaces have also been linked with lower job satisfaction, increased sick days, and higher turnover rates — all of which are bad business for today’s bottom-line-minded companies.

Adjustable Temperature: Ensure employees can control the temperature in their workspace, promoting thermal comfort and well-being. Windows open, fresh air?

Storage and Organization: Provide ample storage options and tools for employees to keep their workspaces tidy and organized, reducing stress and increasing productivity.

Flexible Workspaces: Offer a variety of workspaces, such as standing desks, shared tables, or private booths, to accommodate different working styles and needs. Giving teams the flexible workspace they need to get things done can boost collaboration and office morale.

https://www.wework.com/ideas/workspace-solutions/flexible-products/what-is-flexible-office-space-workspace 

Quit zones Integration: Equip workspaces with the latest technology and resources, such as high-speed Wi-Fi, wireless charging stations, and video conferencing capabilities, to support seamless collaboration and productivity.

Ambiance biophilics > Plants

Biophilic Design: Integrate natural elements such as plants, natural materials, and nature-inspired artwork to create a calming and refreshing atmosphere. Research shows that incorporating natural elements into the workspace can significantly boost productivity. When we're surrounded by greenery, natural light, and natural materials, we tend to be more focused, creative, and engaged in our tasks.

Feng sui

Feng Shui is an ancient Chinese art and philosophy focusing on energy flow. Applying to an office space can make a tangible difference in creating a calmer, more productive workspace.

The best feng shui office layout promotes a harmonious flow of energy, ensuring that the desk faces the entrance but isn't directly in line with the door. It includes natural light, clutter-free spaces, and the strategic placement of plants and water elements to enhance positive chi.

Plant based natural care

  • Top seven safe, effective natural antibiotics

https://www.medicalnewstoday.com/articles/321108#risks

  • Owing to fast paced world that we are living in, we are getting far from the nature. While the lifestyle that we live can have adverse effect on us, it is important to know that by introducing small changes in our daily life can go a long way in keeping us healthy and energetic. Therefore, the importance of Ayurveda holds true in today’s life as it is based on the principal of bringing us close to nature and relying on its natural powers to cure us and keep us healthy without any side effects

https://www.dabur.com/ayurveda/ayurvedic-medicinal-plants

  • Medicinal plants used to treat the most frequent diseases encountered in Ambalabe rural community, Eastern Madagascar

https://pmc.ncbi.nlm.nih.gov/articles/PMC45705

https://www.botanicgardens.org/blog/top-10-medicinal-plants14/ 

  • Chamomile is probably the most well-known plant used as a nervine tonic, helping to relieve stress and tension

 

  • Peppermint (Metha x piperita). Because peppermint is antimicrobial, hikers chew peppermint while drinking from a stream to kill microbes in the water. Peppermint is considered a choleretic (bile secretor), antiseptic and invigorator. Tea made from peppermint leaves is soothing for a sore throat, cough, cold

 

 

Healthy menu 

Having too much sugar, salt, or fat in your diet can raise your risk for certain diseases. Healthy eating can lower your risk for heart disease, stroke, diabetes, and other health conditions. A healthy eating plan emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products; includes lean meats, poultry, fish, beans, eggs, and nuts; and limits saturated and trans fats, sodium, and added sugars

Detox

Activated charcoal can bind to toxins through a process known as adsorption, where the surface of one particle sticks to another

Plant based - vegan

The fact is, eating a more plant-based diet can boost your health, whether you’re a vegetarian or not.

Vegetarian diets tend to have fewer calories, lower levels of saturated fat and cholesterol, and more fiber, potassium and vitamin C than other eating patterns. Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel. Yes, vegetarians do miss out on lots of 'foods'. No grilled burgers or franks at picnics. No holiday turkey or fries cooked in animal fat. But vegetarians also tend to miss out on major health problems that plague many Americans. They generally live longer than the rest of us, and they’re more likely to bypass heart-related and other ailments.

Hydration Water

  • https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#effects

 

Health benefits of fruits

Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. Eating a diet high in fruits and vegetables can reduce a person's risk of developing heart disease, cancer, inflammation, and diabetes

  • https://www.medicalnewstoday.com/articles/324431#:~:text=Fruits%20are%20an%20excellent%20source,cancer%2C%20inflammation%2C%20and%20diabetes.

Natural elements in the office; wellness

The practice of bringing elements of nature into the office environment is referred to as "biophilic design" or "biophilia." Biophilia is the concept of incorporating natural elements such as plants, natural light, water features, and nature-inspired materials and textures into interior spaces, including office environments. This design philosophy aims to create a stronger connection between humans and nature, promoting well-being, productivity, and a sense of calm.

 

Key elements of biophilic design in an office setting may include:

 

1. Greenery and plants: Adding potted plants, green walls, or rooftop gardens to improve air quality and create a calming atmosphere.

2. Natural light: Optimizing natural light through large windows, skylights, or light wells to regulate circadian rhythms and reduce the need for artificial lighting.

3. Water features: Integrating water elements such as fountains, small indoor ponds, or aquariums to create a soothing ambiance.

4. Nature-inspired materials: Utilizing materials and textures that mimic natural elements, such as wood, stone, and fabrics with nature-inspired patterns.

5. Outdoor views: Providing views of the outdoors through windows or balconies to establish a visual connection with nature.

 

By implementing biophilic design in the office environment, you can create a more pleasant, engaging, and wellness-focused space that positively impacts employees' mental and physical well-being.

Movement - Activity - Exercise

The recommended amounts of exercise do not need to be reached in one block.

For example, reaching a recommendation of 60 minutes of physical activity could be achieved through

✓ 2 × session of 30 minutes 

✓ 6 × sessions of 10 minutes each

✓ 12 × sessions of 5 minutes each

  • https://www.hriuk.org/health/learn/risk-factors/inactivity-and-a-sedentary-lifestyle 
  • https://barregroove.com/bounce-benefits/#:~:text=Light%20bouncing%20can%20increase%20blood,they%20make%20us%20feel%20good
  • https://www.healthline.com/health/fitness-exercise/jumping-jacks#:~:text=Jumping%20jacks%20are%20an%20efficient,muscles%20at%20the%20same%20time
  • https://www.healthline.com/health/fitness/what-muscles-do-planks-work
  • https://www.healthline.com/health/fitness-exercise/plank-exercise-benefits#:~:text=Planks%20can%20help%20improve%20your%20posture&text=By%20strengthening%20your%20back%2C%20chest,vital%20components%20of%20good%20posture.
  • https://shapeamerica.tandfonline.com/doi/abs/10.1080/10671188.1968.10618043 
  • https://www.menshealth.com/fitness/a19546586/jumping-rope-workout-circuit-exercises/
  • https://diamondfootball.com/news/4035/the-best-cone-drills-to-improve-your-football-training-sessions 
  • https://www.webmd.com/fitness-exercise/health-benefits-push-ups 
  • https://marathonhandbook.com/benefits-of-pull-ups/

Cardio

Deskercises 

  • The concept of "Deskercises" is an innovative and practical solution to combat the negative effects of a sedentary lifestyle in the workplace. By incorporating various physical activities that can be performed at one's desk, employees can improve their health, energy levels, and overall productivity.

https://www.nchpad.org/resources/deskercise-20-ways-to-get-moving-while-you-work/#:~:text=The%20term%20%E2%80%9Cdeskercise%E2%80%9D%20refers%20to,and%20even%20from%20your%20desk.

 

  • Deskercises encompass a range of exercises, including cardiovascular activities, strength training, and stretching, which can be done throughout the workday without requiring specialized equipment or a significant time commitment. These exercises help counteract the risks associated with prolonged sitting, such as reduced fat deposition, impaired HDL cholesterol functioning, and increased risk for cardiovascular disease and other health issues.

https://www.cheservices.com/blog/what-is-deskercise 

 

  • So if you are often sitting all day at work, you might begin to feel tightness and stiffness in the hip flexors, low back, or even the hands and wrists. Flexibility-focused exercises are easy, do not require equipment, and can help you feel less stiff, tight, or sore

https://www.officeevolution.com/locations/clark/blog/move-while-you-sit-exercise-at-your-office-desk/

  • Whether you work from home or are back in the office, long days at your desk or sitting just about anywhere with your computer can take a toll on your body. Not only does being sedentary for prolonged periods make you stiff, tired, and sometimes sore, it can elevate your risk of chronic illness over time

 

By integrating these deskercises into the daily routine, employees can enjoy the numerous benefits of physical activity, such as increased cognitive function, enhanced energy levels, reduced stress, and improved overall health. Encouraging deskercises as a regular practice contributes to a healthier and more engaged workforce.

“Sitting is the smoking of our generation" 

Perhaps you hit the gym before or after work for 30 minutes five times a week and you’re wondering, “Why do I need to move more during my workday?” If this is you, great you're meeting the Physical Activity Guidelines (PAG) recommended amount of physical activity per week – 150 minutes.

However, there’s a catch

Research now says that meeting the PAG may not be enough to undo the health risks of a sedentary lifestyle.

Sitting for long periods of time during the day is just as detrimental to your health.

Better to take short breaks every half hour.

 

Prolonged sitting can impair the body’s ability to deposit fat, interrupt the functioning of HDL (the healthy cholesterol), and increase one’s risk for cardiovascular disease and other causes of mortality. See ACSM’s information on reducing sedentary behaviors.

Whether you try these stretches or take a break to go for a walk, all movement counts" 

Deskercise

is a new term that defines exercises that can be performed throughout the workday while working on the desk. A growing pool of evidence reveals that deskercise is a realistic, accessible, and buildable option to counteract the odds of a secondary job. Such exercises are highly effective in relieving stress, boosting energy, increasing flexibility and range of motion, and improving overall productivity.

With deskercises  we transform the desk to be a great exercise tool

Deskercise encourages short, but effective bursts of physical activity right at your workspace. Beyond the obvious health benefits, staying active during office hours can help boost energy levels and enhance focus, which means your employees are ready to tackle their projects. 

Short bursts of physical activity have been shown to enhance cognitive function, which means a healthier and more engaged workforce. 

 Solution

Adding short bouts of cardiovascular, strength, and stretching exercises throughout the workday will help reduce sedentary behavior and improve fitness levels. 

 

Some quick tips for adding in activity to your workday:

 

Taking a quick walk or push break around the office every time you need a refill on coffee or water

Instead of emailing your coworker a few offices down, get up and go converse in person

Pace while on long conference calls

Have a walking/pushing meeting

Take the long route to the restroom

Swap your office chair for a standing desk, walk, etc.

That phonecall can be done walking? Do it!

Total body exercises 

Total body exercises are a key component of the  office environment for several reasons:

 

  • Efficiency: By engaging multiple muscle groups simultaneously, total body exercises enable employees to maximize their workout time and achieve a comprehensive workout in a shorter period.
  • Effectiveness: Total body exercises are highly effective in improving overall fitness, as they target both large and small muscle groups, leading to increased strength, flexibility, and cardiovascular endurance.
  • Time-Saving: With busy schedules and demanding workdays, employees may not have the time to dedicate to lengthy workouts. Total body exercises offer a convenient solution, providing a full-body workout in a condensed format.
  • Motivation: Total body exercises are more engaging and dynamic than isolated exercises, making them more enjoyable and motivating for employees. The variety and challenge of these exercises can help maintain interest and commitment to the wellness program.

By incorporating total body exercises into the outdoor office environment, you're creating a workout routine that is efficient, effective, time-saving, and motivating for employees, ultimately promoting better health and well-being.

 

Cardio