By RoxanneB 13 May 2022 7 min read

5 Ways to Improve your wellbeing outside of work

If there were ever a time to change the age-old proverb “All work and no play makes Jack a dull boy” it would be now. The proverb not only needs to sound politically correct, but it should focus on the ill effects of long working hours and multiple jobs. 

So, the updated version of this proverb ought to be “All work and no play make people unwell on Monday”. There, you see? We have fixed the gender bias and given mention to the health problems associated with excessive working. 

However, jokes aside, our modified proverb does point to a serious problem, especially for the people who do desk jobs meaning they sit for hours on end. And when they get home, if they’re too tired to give thought to their wellbeing outside of work then that’s double the problem.


Hence, in this article, we’ll cover 5 ways you can improve your well-being when you get off work that won’t require any strenuous effort. So, without further ado here we go.


1) Getting adequate sleep is one of the most crucial tips to stay healthy

Sleep is precious, and we are reminded just how much every morning as we try to get up and ready for work; yet it boggles the mind how we avoid it, initially giving preference to other activities.

Getting proper sleep is a major factor in one’s good health and that’s why we have placed it first. Dreams are not the only things that happen when we slumber, there are many health benefits for our body when we get proper shut-eye.

The recommended sleep time varies between 6 to 8 hours for adults. During this time our body rejuvenates and heals itself as the brain and other organs slow down; this recovery process is essential for us to be able to concentrate and carry on with our daily activities when we wake up. 

Almost every good aspect related to our health gets a boost when we sleep, from our concentration to our mood. You’ll notice when you don’t get enough sleep beside the bout of sleep at work, you might also feel more cranky and less willing to participate in any activity.

So, for your sake as well as the sake of your colleagues you should get proper sleep. Next, we’ll look at how simple changes in one’s diet can give dramatic positive results to their overall wellbeing. 


2) Maintain a healthy diet

Unfortunately, given our busy lifestyles, we don’t give as much thought as we should to what we eat. By simply making a change in what we consume throughout the day, we can achieve great results healthwise both at and outside of work. Nutritionists and doctors alike stress that a person should keep a balance between all five food groups and incorporate them into their diet. 

The five food groups are fruits, vegetables, grains, protein foods, and dairy, while not a food group oil is also considered crucial since it is a source of essential fatty acids and vitamin E. The reason to focus on such food groups is that it covers all the minerals, vitamins, and energy the body and brain require to effectively work throughout the day.   

A part of a healthy diet is also keeping check of how much we eat; some people when they are stressed eat more than usual. If this becomes a constant habit it might lead to other health problems such as diabetes and heart problems to name a couple. 

If for some reason people are unable to get the five groups, there are several diets out there such as the Keto diet and other similar protein intensive diets that they can opt for. Then there is intermittent fasting, which has shown great health benefits in the long run. There are many options available to get onto a healthy diet all it requires is a little time and attention.


3) Never sacrifice on good hygiene practices

If there is one thing that the ongoing Pandemic has taught us, it's that you really can’t wash your hands enough. For our well-being and for protecting the people around us we need to be critical of our hygiene practices and not overlook them. Washing your hands regularly and using a hand sanitiser frequently not only protects us from harm but also helps keep the individuals we interact with safe. 

Besides handwashing, regular showering, and maintaining oral health are essential to boost one’s self-image and confidence, a simple remark by a stranger about body odor at a party can be detrimental and add to one’s stress rather than decrease it.  


4) Socialise more, especially with friends

In the previous section where we talked about diet, we touched upon stress and how it can affect certain people’s eating habits. Stress is a major factor when it comes to health, high-stress levels not only wear us out, but they also weaken the immune system and are detrimental to our wellbeing; reducing stress improves our health and mood. 

One of the best tips to stay healthy is to manage stress, and nothing beats stress more than hanging out with old friends as you reminisce and talk about old times and prospects; your friends essentially act as a support group. People might manage stress in different ways such as doing some activity or exercising something we’ll discuss later on. 

However, socialising at times allows people to get out of a specific environment such as their homes or workplace. That change of environment and the excitement of the people around them helps take the mind off the things that cause stress.


5) Take up a sport or simply walk

We’ve saved one of the best ways to improve wellbeing for last, when it comes to stress-busting, science has found nothing does it better than exercise. Whether it is in the form of a sport or going to the gym or simply walking stress off outside of work; it has a positive effect on both the brain and the body. It helps bring muscles into use that might lose their mass due to inactivity and if it is in the form of a sport it adds to the overall fun factor. 

Sports involve more than one person; hence, it has a double effect: one of socialising and the second the benefits that come with exercise. However, if you’re not into sports, walking is a good alternative and offers the same great benefits when done regularly.

Since we have stressed (pardon the pun) the importance of exercise let us tell you what happens exactly when we do it. Firstly, it causes our body to reduce the level of stress hormones i.e., adrenaline and cortisol. It also causes the release of endorphins which are the body’s natural painkiller and mood-elevating chemicals that’s why we not only feel good but are more active after doing some moderate physical activity.



We have reached the end of our article and we hope that you found our tips to stay healthy informative. There is a saying in the East, which translates to “if you’re healthy you have the world” and if you look at it in retrospect at the times you were sick, you realise how miserable one can get in that state. So, here’s to being healthy and focusing on our well-being. 


Photo by Sage Friedman on Unsplash