Between crazy work hours, family commitments, and trying to maintain a social life, it’s easy to get a little off track when it comes to your fitness routine. Even missing a few weeks of working out can really set you back on your health goals. Taking a break from exercise can reduce your sense of motivation and make the gym seem more intimidating than it once was.

When you take an extended break from working out, your body notices. Your blood pressure rises, your endurance starts to decrease, your muscles start to shrink, and you might start feeling a bit more grumpy or stressed than you usually are. But the good news is that these changes are completely reversible once you get back into your fitness routine. 

Since regular exercise is one of the best things you can do for your health and wellbeing, it’s important to get back into your exercise habit after hitting a rut. If you need a bit of a motivation boost to get back on track with your fitness goals, here are eight tips to help you ease back into workout out: 

When you first started your job, you probably felt excited, enthusiastic, and optimistic about your future at your company. But after a few years, that excitement might have started to dwindle, and you might feel a bit less happy in your role that you once used to love. This is a normal feeling for many full-time employees – especially for those that work in high-stress roles or at high-stress companies.

If you dread going to work and feel like the work you do has become meaningless, you might be suffering from the effects of workplace burnout. Mayo Clinic defines workplace burnout as a special type of stress; it’s a state of physical, emotional, or mental exhaustion combined with doubts about the competence and the value of one’s work. Burnout usually occurs when a person experiences long-term stress at their job or feels their role is emotionally and/or physically exhausting. 

Some typical signs of workplace burnout include:

• Feeling negative or cynical at work
• Having trouble feeling focused or productive
• Feeling irritated with colleagues or clients
• Lack of energy
• Poor sleep
• Changes in diet or appetite
• Taking more sick days than usual
• Feeling unsatisfied with your achievements
• Unusual chronic aches or pains – like headaches or backaches 

Heart disease is the leading cause of death in the United States for both men and women. Each year, about 610,000 people die of heart disease, according to the Centers for Disease Control and Prevention (CDC). That’s one in every four deaths. With February being American Heart Month, now is the perfect time to educate yourself and your workforce about the importance of living a heart-healthy lifestyle.

Many Americans are at risk of developing heart disease due to high-risk health behaviors. High cholesterol, high blood pressure, and smoking are three key risk factors for heart disease. According to the CDC, almost half of Americans (47%) have at least one of these risk factors. Unhealthy lifestyle choices and certain medical conditions can also contribute to a higher risk of heart disease, including:

• Diabetes
• Obesity
• Poor diet
• Physical inactivity
• Excessive alcohol use

Although heart disease can be a scary topic, it’s important to spread awareness to help educate your workforce. Since heart disease is largely preventable, employees should be urged to practice heart-healthy behaviors. A healthy heart can be achieved through a nutritious diet, low stress levels, living tobacco-free, and regular exercise. 

According to the Centers for Disease Control and Prevention (CDC), six in 10 people – have one a chronic health condition, and one in four adults had two or more chronic health conditions. These chronic diseases and conditions – including diabetes, heart disease, obesity, arthritis, and certain types of cancer – are some of the most common, deadliest, and costly health issues in the United States.

The good news is many of these chronic diseases and conditions can be prevented. However, many adults don’t practice preventative behaviors to help lower their risks for these diseases. This could be because many people are uneducated about the power of prevention or how to live a healthier lifestyle to combat these risks. One possible solution for this is developing a workplace wellness program that focuses on prevention. Focusing on the power of prevention could help educate employees on how to reduce their risk for these serious health problems before it’s too late.

Employers should view prevention as a priority for employee wellness. Not only do these chronic diseases and conditions slow down a workforce, they’re extremely costly too. In fact, the CDC states that 86% of the nation’s $2.7 trillion annual healthcare expenditures are for people with chronic and mental health conditions. Because many of these costs can be reduced through preventative healthcare, it’s crucial that employers emphasis prevention in their employee wellness programs.

With approximately 48.3 million adults in the United States experiencing a mental illness each year, prioritizing mental health and practicing self-care is essential. However, finding time to prioritize your mental health and practice self-care can be difficult for most full-time employees. Busy schedules and long hours can make it difficult to schedule therapist appointments or find the time to read a self-help book. 

Luckily, you can now use your phone to boost your mental health. Technology has come a long way in the last decade, and there’s now an app for almost everything – including mental health and self-care. Using apps is an easy, convenient, and affordable way to boost your mental and emotional health. Plus, it’s not nearly as time-consuming as other alternatives. 

Below are seven of the best mental health and self-care apps that you should utilize to feel less stressed, improve your mood, and feel happier and healthier.

Having an endless supply of free, unhealthy snacks five days a week can be quite a temptation for many employees. Indulging in donuts, soda, birthday cake, and bagels during the workday is all too easy when these treats are readily available. However, employers should consider the impact that these food choices have on employee health and well-being.

The 2018 Employee Health and Wellness Checkup by Robert Half shared some insight on what employees think of office food. This survey of 306 HR managers and 1,006 workers in the US found that workers listed their biggest obstacle in achieving their health and wellness goals as: 

• Food at office celebrations – 30%
• Snacks brought in by coworkers – 22%
• Free meals – 10%
• Vending machines – 10%
• Office candy jar – 10%
• Happy hours/after-work drinks – 9%
• Business trips – 8%
• Bagel Mondays – 3% 

These findings show us that unhealthy foods found in offices are one of the biggest challenges for full-time employees who are trying to live a healthier lifestyle. The survey also found that 44% of employees claim to eat healthier when they work from home. This could be because many employees are tempted by unhealthy choices throughout the workday. From leftover birthday cupcakes to regular pizza parties, it can be hard for employees to make smart nutritional choices.

We are all guilty of being a Negative Nancy every once in a while. But being a pessimist can have some major health consequences. This is because a negative attitude and mindset can increase tension and stress in the body. In fact, studies have found that the potential health consequences of pessimism can include: 

• A weaker immune system
• Chronic stress
• Higher risk of heart disease and stroke
• Chronic aches and pain 

In contrast, a 2015 study found that optimists were more likely to eat healthily, keep a healthy BMI, exercise regularly, and maintain a healthy blood pressure. Keeping a more positive and optimistic attitude can help you feel happier and healthier.

Unfortunately, we can’t always control our negative thoughts or attitudes  –  especially if we’re unaware of them! But with a little bit of practice and some self-awareness, you can learn how to identify negative thoughts and transform them into positive ones. 

For many employers, the most challenging aspect of workplace wellness programs is getting enough employees to participate. Just because your company offers an excellent employee wellness program doesn’t always mean your employees will be jumping up and down in excitement to get involved. 

One reason for this is many employees have questions about the benefits and purpose of corporate health initiatives – and rightfully so! You can’t expect employees to just start competing in challenges or changing their workplace habits without being educated first. An effective wellness program will explain its goals and answer any questions employees might have.

If your company isn’t seeing the participation rates desired, it might be because your employees aren’t fully educated on the benefits, initiatives, or purpose of your employee wellness program. Below are some common questions that employers should address with their employees to help educate, motivate, and inspire employees to get involved:

Not feeling very productive at work today? Don’t worry, you’re not alone! A recent FlexJobs survey reported that only 7% of workers feel most productive during regular work hours. So if you’re like the majority of workers, the office is not the place where you do your most productive work.

A good rule of thumb to increase workplace productivity is to work smarter, not harder! This means that incorporating some healthy workday habits can help you feel way more productive (and much happier) than working extra hours or skipping lunch break ever would.

Below are nine sneaky tips that are guaranteed to help you feel more productive at the office – without working harder or longer!

Working out solo can get lonely. Not to mention, it’s a little too easy to skip the gym when you’re not feeling motivated! However, having a workout buddy by your side will help you stick with your fitness goals and make exercise much more enjoyable.

If you’ve made it a goal to get more active this year, you might want to consider finding a workout buddy to help you stay on track. Keep on reading for some awesome benefits of a workout partner, and some advice for finding one!