Workday Wellness: Incorporate These Healthy Habits Without Having to Leave Your Office
You are committed to your goals, your team, and your deadlines, but are you giving the same commitment to your health during the workday?
Doing your best work doesn’t have to come at the expense of your well-being. In fact, we’ve built our coworking spaces to support both, making it easier to integrate wellness into your daily routine.
Here are a series of low-effort, high-impact wellness habits you can adopt today (no commute to a yoga studio required!)
Meditation and Mindfulness: Calm Inside the Chaos
You don’t need a retreat or an app to begin practicing mindfulness at work. Even one to three minutes of intentional breathing can shift your nervous system from fight-or-flight mode to a more centered, grounded state.
Try this simple exercise:
Close your eyes or soften your gaze.
Breathe in slowly for four counts.
Hold for four counts.
Exhale slowly for six counts.
Repeat for three to five rounds.
This can be done right at your desk, in a comfortable chair, or anywhere you can take a brief pause without interruption. Even a quiet corner or a moment of stillness between meetings can be enough to reset your focus. For a more peaceful escape, all of our locations offer a wellness room with space to breathe, reset, and recharge. Some professionals find it helpful to schedule short mindfulness sessions directly into their calendar to build the habit. It is a simple practice that can make a meaningful difference in how you navigate the day.
Deskercise: Fitness That Meets You Where You Are
The average office worker sits for more than eight hours a day. Over time, that adds up to increased risk for back pain, reduced circulation, and diminished energy levels. The solution? Deskercise.
Deskercise refers to short, intentional movements you can perform right at your workstation. These may include:
Seated leg lifts or calf raises to boost circulation
Shoulder rolls and neck stretches to release tension
Standing squats or toe touches during email checks
Arm circles or push-ups against your desk for light resistance training
These micro-movements break up long periods of sedentary time and help keep your body engaged. Even five minutes every hour can make a noticeable difference in energy and posture by the end of the day.
Looking for more than deskercise? Our Buffalo Grove, Schaumburg, and Frisco locations have a fully dedicated fitness center so you can sneak in a quick workout before, after, or even during your workday.
Stretch It Out: Releasing the Midday Tension
If you catch yourself hunching toward your screen or locking up your shoulders by lunchtime, you are not alone. Stretching is a powerful yet often overlooked wellness practice that can be easily folded into your workflow.
Some simple office-friendly stretches include:
Chest openers: clasp your hands behind your back and gently pull your arms back to open the chest
Upper back release: interlace your fingers in front of you, round your upper back, and press your hands forward
Side bends: reach one arm overhead and lean to the opposite side to open the spine and obliques
Our spaces are designed with quiet corners and outdoor-accessible spots that are ideal for taking a stretch break without leaving the building. These little moments of relief can improve focus and decrease tension headaches associated with desk work.
Walking Pads: Movement Without Leaving the Room
For those who like to stay moving while working, walking pads (also known as under-desk treadmills) are a game changer. These compact, low-speed treadmills allow you to walk at a gentle pace while answering emails, taking calls, or working on strategy.
Walking pads improve circulation, increase step count, and can even boost cognitive performance. Research shows that light physical activity can enhance creative thinking and memory retention which are two qualities every professional can benefit from.
Fika Breaks: Connection as a Form of Wellness
Workplace wellness is not only about your physical body. It is also about your social well-being. The Swedish tradition of “fika” emphasizes the importance of pausing for coffee and conversation during the workday.
These short breaks to connect with coworkers or fellow members provide a mental reset and help build community. They can reduce stress, strengthen collaboration, and foster creativity.
At 25N, we fully support the fika philosophy. Each of our locations features a cafe and hub where members can gather over coffee, tea, or a light snack. Our team regularly hosts member mixers and mid-afternoon socials to help foster these organic connections.
When wellness includes laughter and connection, the entire workday feels lighter.
Make Your Wellness Routine Work for You
You do not need to completely overhaul your lifestyle or leave your workspace to prioritize wellness. The key is introducing small, consistent habits that support your body, mind, and productivity without disrupting your day.
Whether it's taking a few deep breaths between meetings, stepping away for a mindful lunch, or adding movement into your routine, these simple shifts can lead to meaningful results. When your environment supports your well-being, it becomes easier to show up fully for both your work and your health.