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How to have a happy and healthy work life:

Taking care of yourself and others is critical in a workplace environment. Many employees find themselves drowning in stress and anxiety from their lack of sleep, choice in food or lack thereof, the absence of regular physical activity throughout the day and piles of work gnawing on their subconscious. Small actions and changes can be made in a workplace to help improve the environment and atmosphere bit by bit.

For example:

Posture; back against the chair, activated core, shoulders and head stood proud. By activating the correct posture throughout your day when seated helps to avoid back and neck related injuries and drowsiness caused by slouching.

It is also important to get up off your seat and take a walk around the building or outside and socialise with others. Choosing a physical activity to do on the weekends with friends and family such as team sports or outdoor activities is a great way to bring fitness into your regular lifestyle. Choosing healthier foods such as salads and wraps at work will slowly bring wiser food choices into your eating habits.

Regular exercise has found to positively impact sleep patterns, eating habits and mental/emotional state.

How to deal with fatigue management in the workplace:

Fatigue refers to mental or physical exhaustion that stops a person from being able to function normally. Fatigue is caused by prolonged periods of physical and mental exertion without rest and recover. Meaning a lot more than just feeling tired or drowsy. Fatigue is a detrimental problem in the workplace, with employees working long hours with little breaks. The effects of fatigue can reduce a worker’s ability to make decisions, communicate, produce, perform, handle stress, recall details, stay attentive and stay awake. Managing fatigue is extremely important and can be done in these ways:


  • Nap and sleep in a darkened room.

  • Sleep is important to maximise the production of melatonin which controls your sleep cycle.

  • Avoid problem solving before and while in bed as it will keep the brain active and make it harder to lull into sleep.

  • Avoid large amount of alcohol, food and water before bed which can interfere in the restorative process of the digestive systems during sleep.

Effective eating and improved nutrition

  • To fight fatigue, foods that improve energy are recommended. Such as super foods; chia seeds, nuts, water, banana, lean proteins and whole grains.

Regular Effective breaks

  • To rest the mind and body, avoid technology. This is a simple way of taking an effective break as phones and laptops drain energy.

  • Take a break to walk around the office every 30 minutes.


  • Meditation is a great way to control and improve breathing. Inhaling through the nose and out the mouth. This allows your body to fully exchange incoming oxygen with outgoing carbon dioxide. This will also slow the heartbeat, lower or stabilize blood pressure and lower stress levels.


Please reach out if you feel unsafe with yourself or are struggling with your mental health.

Visit to discover your favorite way to exercise!

Written by Elise van Mierlo,

Certified Personal Trainer.

Co-curator of Femina & Co.

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