Good habits are a must.

When you combine good working habits with healthy office habits, it’s a recipe for success and fulfillment in the workplace.

With some adjustment, behavioral changes like exercising, eating healthier, and staying organized can lead to feeling happier, more productive, and more satisfied.

Healthy habits can be hard to develop and keep, but are worth it for the long-term benefit. They can impact your health both mentally and physically by improving your mood and energy levels, for starters.

If you could make your life easier and healthier at work, wouldn’t you?

Read on for five healthy office habits to start using today!

The flu season is back again.

Nobody wants the flu, and public health officials are already warning this season is likely to be moderate to severe. Since the flu viruses can cause mild to severe illness, it’s important to be as prepared as possible by understanding the facts about the flu and how the body responds.

The most common flu signs and symptoms include:

• Sore throat
• Cough
• Runny or stuffy nose
• Fever (not everyone gets one)
• Muscle or body aches
• Headaches
• Fatigue

Want to know more about this year’s flu season? Here’s a look at some of the facts about the 2019 flu season and what to expect:

Every year, World Heart Day is celebrated on September 29.

Since Cardiovascular Disease (CVD) claims 17.9 million lives globally each year, the World Heart Federation created the campaign to educate and encourage individuals to improve their heart health.

Over a lifetime, the heart beats about 2.5 billion times. That’s a hard-working muscle. Like every other muscle in our bodies, it’s important to keep it strong and healthy.

If you’ve been looking for ways to discuss heart health with your employees, now is the time.

In honor of World Heart Day, share these 29 tips on how to keep your heart healthy:

Yogis, rejoice.

September is National Yoga Month.

And even if you aren’t a yogi, there's a reason to celebrate this ancient practice. The mental benefits of yoga are well documented as an excellent way to relieve stress. Plus, it’s a great way to increase blood circulation and move your body after a long day of sitting in the office.

And you don’t have to do hot yoga for the benefits, either.

Anyone of any age can reap the benefits with a regular practice — from restorative yoga to vinyasa, there are options for all fitness levels!

Interested? If increases flexibility and a relaxed mind sounds good to you, read on!

Has it been awhile since you picked up a book?

September 6 is National Read a Book Day, the perfect time to buy a new title or pull your favorite novel off the shelf.

Reading is excellent for brain health and it’s also a healthy stress reducer at the end of a long work day. Aside from leisurely reading, it’s also a great opportunity to educate yourself on any topic that interests you.

Below, we’ve included a list of 19 books on fitness, self-help, wellness, and positivity to celebrate National Read a Book Day.

Happy reading!

Sometimes, you just need to take a breather and let go of stress.

Studies show the majority of stress most Americans feel comes from their job. High-pressure deadlines, agitating colleagues, and too much work can all contribute to daily work stressors. 

Too much stress comes at a cost, of course.

Workers with high-levels of stress are more likely to have an increased risk of hypertension, heart attack risk, and other disorders like insomnia. While stress can take a physical toll on employees, there are ways to alleviate it, too.

Wellness programs focused on stress relief like deep breathing exercises can help.

Breathing exercises are:

• Easy to learn
• Don’t require special equipment
• Can be done anywhere

This post will outline breathing exercises that will help employees stay mindful of their breathing throughout the day.

Ready to help employees have some fun while getting in shape?

An office health challenge focused on fitness is the perfect solution.

Competition is a natural part of office dynamics, so colleagues and leadership might as well have fun with it. Fitness challenges are a great way to encourage friendly competition and healthy habits.

Plus, it’s as easy as incorporating simple fitness routines like daily yoga challenges or even a 30-day step program. Looking to start a new wellness campaign anyways? Fun office challenges can be a great kick-off to larger wellness initiatives.

If you’re looking to keep your staff motivated, energized, and inspired, an exciting office challenge may just do the trick.

Flu season is coming in fast.

Not surprisingly, flu season is an expensive time for businesses when it comes to lost productivity and a spike in healthcare claims.

Annually, the flu costs U.S. businesses around $10.4 billion in direct costs for hospitalizations and outpatient visits for adults.

Luckily, one little shot can help with that. Vaccination against the flu may reduce risk of getting ill by 40 to 60 percent.

But getting it on time and before flu symptoms arrive in the body is key. Peak flu season is from December to February, but it can run from October to May.

And with a recent delay in some shipments of flu vaccines, it’s especially important for employees to get their flu shot as soon as it’s available. The delay shouldn’t cause shortages of the vaccine and we have already received our vaccine here at TotalWellness.

So, just how effective is the flu shot? We share all the details below.

 You may have noticed things look a little different around the TotalWellness website these days.

 On August 15, we launched our brand-new website redesign.

 While our navigation is new, our mission is still the same: to help people live healthier lives. To keep you updated, we’re sharing the details of what’s new and exciting around these parts of the web.

 Read on to learn about what’s changed and where your favorite content now lives.

7,000 dogs.

On average, that’s the number of furry coworkers sharing work space with Amazon employees at the famous Seattle headquarters during the work week.

Dogs “working” on the Amazon campus can expect treats from receptionists. If they need a break, they can romp around the doggie deck where there’s space to run and even sniff a fake fire hydrant.

While your office may not have quite as much room, it’s not a bad idea to consider the development of a pets in the office policy. A recent news story revealed that big companies across the U.S. recognize the benefits of having pets around and have adjusted company culture accordingly.

It’s widely recognized how pets help people with mental and health issues, but there are also big benefits for workplaces to include pets on the unofficial employee roster. Studies and work places cite benefits like higher levels of work satisfaction and recruitment competitiveness.

Curious about what your office would look like with pet coworkers? Here’s what we found about the major benefits of pets in the office: