Restorative resolutions: balancing work and wellbeing

As we dive headfirst into another New Year, there’s likely one thing top of your mind (or, perhaps, buried at the bottom): resolutions. Well, you’re not alone. Around half the population commits to life changes at this time of year, with more than three-quarters of goals focused on improved health. It makes sense. Health, fitness and nutrition are essential building blocks for the rest of our lives, contributing huge gains to our productivity and happiness. The real question is: how do we make these potential gains a reality? 
 
Personal development forefather Jim Rohn once said, “Discipline is the bridge between goals and accomplishment.” He believed success is little more than a few simple acts of discipline practiced every day. Framed this way, it sounds easy. But simple acts can quickly become complex. Despite our best intentions, community engagement and environmental factors play a vital role in our success when it comes to health and fitness. We’re much more likely to have a good workout if it’s part of a group, and much more likely to go to the gym if it’s nearby. 
 
The latter is known as the proximity principle, a concept that states the closer we are to something, the more likely we are to interact with it. That’s why open plan workspaces lead to longer, more meaningful face-to-face interactions with co-workers and why working from home requires more effort to go to the gym. It’s also why having your wellness space and workspace in the same place can transform your routine – helping establish that all-important “discipline” Rohn talks about. 

The closer the better: proximity and community

Over time, society has established a culture of convenience. Home streaming, delivery apps, tap-to-pay. Convenience has become a driving force in our everyday lives – and goes some way to explaining the psychology behind the proximity principle. It’s all about reducing friction between you and the thing you want to access, transforming intention to action. This is perfectly demonstrated when we look at how little we use sports facilities when it’s inconvenient for us to get there. 
 
In Sweden, participants were shown to be 1% less likely to exercise per one kilometre distance they lived or worked from a paid sports facility. The closer you are, the more likely you’ll use it. This is why promising yourself you’ll commute 30 minutes to the gym or a fitness class after work proves difficult – and why many New Year’s health and fitness resolutions fall short. Distance creates a barrier that requires some serious motivation or, at times, guilt-tripping to surmount. And it can be exhausting. 
 
The solution is two-fold. First, set realistic goals and establish a routine of convenience that puts healthy habits within reach. This might include pre-planning (like meal prepping, class booking etc.) and building a fitness schedule you can stick to. Second, look at your workplace. On average, we spend 30 to 40 hours a week in our offices and co-working spaces. It makes sense that finding the right workplace and routine contributes greatly to our health and wellness goals. 
 
Not only should we be looking for workspaces that put decent fitness facilities at our fingertips – from desk to downward dog in a single flight of stairs – but we should be seeking those that offer the best community. Working alongside people that encourage movement breaks, stretching and micro-exercises helps establish a healthy in-office routine, while colleagues with a similar wellness philosophy are more likely to join us for classes, workout with us and hold us accountable for shared goals. 
 
Of course, you can’t always choose your colleagues. But when it comes to health resolutions, it's easy to see how working from home full-time – which can be isolating, enforce bad habits and require a gym commute – differs greatly from working at an integrated co-working space with an on-site gym, fitness classes and a wellness community. It all returns to those two key principles: proximity and community. 

Beyond fitness: holistic workplace wellness

Though physical health and weight loss remain a top priority for resolution setters, a broader definition of ‘health’ balances the physical with the mental. As many of us have learned from personal experience, the two go hand-in-hand. This is especially true in the workplace, where regular desk breaks and increased body movement have been shown to improve performance and productivity, while helping regulate stress. 
 
In fact, there’s a direct link between workplace fitness and productivity. If you take on one-hour fitness sessions during working hours, your productivity will increase in relation to your muscle strength and cardio fitness. Similarly, workplace yoga programmes reduce perceived anxiety and stress, improving output and satisfaction. 
 
It's no great surprise, then, that taking breaks throughout the day is less about putting off work, and more about investing in your performance. In occupational health, there’s no one-size-fits-all rule for how this looks. Some people benefit from micro-breaks of up to two minutes every half-hour, while others prefer five minutes off every hour. One seemingly consistent theme is the need for a lunch break of at least 30 to 45 minutes to recharge. This can be enhanced with a physical activity, like walking, or a relaxation exercise, like meditation, resulting in lower fatigue and improved concentration in the afternoon. 
 
Approaching breaks intelligently can also work wonders for our creativity. Walking, for example, boosts our creative output by more than half, with the likes of Steve Jobs and Mark Zuckerberg known for their ‘walking meetings’. If these pauses in our workday are taken advantage of – alongside nearby fitness facilities and a supportive community – it’s a proven recipe for wellness success. Bringing us all one step closer to making our New Year’s resolutions a reality.

Establishing accountability for workplace wellness 

It's clear, then, that pursuing our holistic wellbeing goals starts with establishing accountability in our everyday routines. Thankfully, there are lots of group wellness activities and classes today that are designed to fit around our work schedules. When undertaken in a pair, or as part of a larger collective, each of these activities pays dividends over time, both in terms of physical and mental health and community building. Especially when we employ the buddy system.  

Morning yoga or Pilates

Exercising in the morning is not only a great way to start the day, but also a proven productivity booster. Yoga and Pilates reduce stress hormones like cortisol and are perfect for entry-level group classes with a gentle commitment, low barrier to entry and welcoming environment. There’s no better way to prepare for the work day. 
 
Buddy system in action: Book a class with a friend or colleague, practice your flow side-by-side and check in with one another afterwards. 

Lunchtime workouts and classes

One way to guarantee a proper lunch break is to schedule a regular group workout or gym class. Block your calendar and avoid the afternoon energy slump while improving post-break productivity. It’s even better if you work from a co-working space or have access to a shared gym, where you can meet new people while working up a sweat. 
 
Buddy system in action: Set up a group chat and organise workout sessions in advance. Sync your work calendars and classes so you’re fully prepared for the week.

Running club

Joining a club is a great way to leverage community and feel part of something bigger. Running is particularly accessible, as it can be done any time of day, with any number of people. It’s proven to reduce stress, boost mood and improve cognition, plus the more people you run with the more likely you are to keep running.  
 
Buddy system in action: Get updates for events nearby or set up your own club with likeminded colleagues. Together, commit to a certain number of runs per week.

Breathwork, meditation and nutrition

Keeping yourself regulated during the workday is a great way to remain aware and intentional. Taking on a group breathwork or meditation class can prove even more beneficial than solo practice, while inviting a shared vulnerability that improves relationships. You’ll also get the immediate win of reduced stress. 
 
Buddy system in action: Discuss mindfulness with colleagues and friends to gauge interest, then attend workshops together. Take a moment to debrief after class.

Social activities

Workplace wellness isn’t all about sweating it out. Regular social events play an important role in deepening personal relationships with colleagues beyond fitness, providing a platform to combat loneliness and connect. Events like networking sessions, milestone celebrations and team meals all play a part in keeping us healthy. 

Everyday wellness: a weekly agenda

Whether you’re working from Amsterdam or Vienna, Florence or Toulouse, we know first-hand how difficult it can be to establish a supportive community for wellness accountability at work. It’s something our co-working spaces keep top of mind, each deliberately designed to combat the loneliness and isolation felt by many entrepreneurs and freelancers. It’s not only achieved through our open-plan layout, but also through regular events and activities. Here's how a typical wellness-focused week might look: 
 
Monday: Weekly coffee morning to check-in with co-workers and colleagues, then a yin or vinyasa yoga session at 19:00 or 20:00. 
Wednesday: Choose between lunchtime Pilates at 12:00, the after-work HYROX challenge or run club.  
Thursday: Join a rooftop spin class or a garden yoga session. 
Friday: Unwind with weekly OOO drinks at 17:00, inviting all co-workers to decompress after a busy week. 

Mutual mindsets: reframing wellness success

When wellness is social, it’s sustainable. It all comes down to accountability and community, supporting one another on a journey towards everyday betterment. Ultimately, we’re designed to be active, and we’re designed to be social. It’s no surprise, then, that trying to take on a challenge as big as personal wellness without support leads to a productivity plateau, or that making a social commitment returns better results. We’re designed this way and should build healthy routines, habits and mindsets to match. Luckily, we can all start today. Find a likeminded buddy, prioritise accountability and watch your wellness flourish. 
 
If you’re ready to join a community that sweats and succeeds together, look no further than The Social Hub.  
 
Choose your co-working membership today. 
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