5 ways to improve your physical and emotional wellbeing at work

On average, we spend at least 50% of our waking hours at work. But are we really awake? A lot of us sit at our desks for so long that our body starts to shut itself off, leading to physical and emotional fatigue as well as the daily post-lunch battle to keep your eyelids open. The good news is we can take positive steps to try and counteract this tiredness! 

Here are some daily actions that can contribute to a happier, more fulfilled work life: 

Don’t sit still for too long.

I had a teacher at school who, if she saw the slightest hint of a yawn, would make you stand up and do 10 star jumps in front of the whole class. As humiliating as this was, it actually worked. I would be more alert and focused for the rest of the class. NHS advice tells us that when you sit down for a long period of time, certain parts of your body start to shut down. Less blood and oxygen get to your brain, which leads to lower brain activity and poor focus and concentration. So in between tasks, get up and walk around the office, stretch and get blood flowing to your brain! 

Go for a walk during your lunch break.

Another great way to get moving is to go for a walk during your lunch break. Taking walks – especially in parks or nature – is not only conducive to a creative, sharp, and concentrated mind but has also been proven to reduce stress, improve mood, and reduce social isolation. It’s also important to get outside the office and give your mind some time to relax and take a break from emails and answering phone calls. Enjoying those small moments of calm is essential for looking after your mental health and wellbeing. 

Get enough rest.

There are so many reasons why sleep is important for the healthy functioning of both your body and mind. Physical and emotional wellbeing are highly dependent on sleep and the more you sleep, the better you will be at making decisions, solving problems, unleashing creativity and feeling in control of your emotions. So switch the TV off early and make sure you get at least 6-8 hours of restful sleep to feel happier, healthier and more alert at work.

Cut down on stimulants.

While it’s tempting to reach for the caffeine and sugar every morning, try not to overdo consumption in either of these areas. Research has shown that high doses of sugar and caffeine lead to the inevitable crash a few hours later, usually after lunch when your body is working hard to digest your food as well. Instead, keep your brain hydrated with plenty of water! 

Get the office engaged and incentivised!

As we spend so much of our lives at work, it is really important that you feel stimulated and motivated in your work environment. One way to do this is to engage with other staff. Don’t hide behind your computer screen all day – connect with colleagues not just outside of work but also in and around the office. A great way to get staff talking is through workplace schemes that encourage friendly competition. Our Jump scheme incentivises staff to engage in activities that promote wellbeing and sustainability in the office by rewarding them for hitting their environmental and wellbeing targets. It’s a great way to get the office talking and engaging with each other.

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Bethany Fruen

Head of Communications

Bethany Fruen

Since joining Jump fresh out of university back in 2013 I’ve seen many changes in the way we communicate – both as a company and more widely within the sustainability industry. The current shift of sustainability to the mainstream is accelerating at a pace and it’s exciting to be part of this step change.  The insight I get from individual participants in our client programmes is invaluable as it helps me figure out the best way to get our messages across.

My team and I use digital communications to recognise individual and team success, providing information in a fun, meaningful way that encourages people to take action. It’s about creating a feedback loop where people see that their actions are having an impact and this is very powerful in creating positive change within an organisation.


Lawrence Mitchell

Change Management

Lawrence Mitchell

I am Chief Customer Officer of SumoSalad, former Chief Marketing Officer at RELX: Risk & Analytics and Founder of RAW Energy. Having worked in publishing for 20 years, living through the first phases of the digital revolution, I’m used to disruption, uncertainty and transformation. But through all of this, my belief in putting the customer at the heart of an organisation by leveraging data analytics has helped multiple brands innovate, evolve and transform. 

I’m a huge advocate for promoting wellness in the workplace which is central to our Jump mission, and created the award-winning RBI Living Well programme. Through my RAW Energy platform, I support business and community leaders to be more resilient, more authentic and more focused on wellbeing.  A regular contributor to marketing, customer experience and wellness forums, I’ve written three books including Success without Stress: How to Prevent Burnout and Build Resilience for Optimal Health & Performance. 

Mark Lance

Finance & Company Secretary

Mark Lance

I helped Graham set up Jump in 2011 and it’s great to be involved in such a dynamic, growing business where I can apply my specialism in corporate compliance to ensure we are meeting our statutory and financial obligations.  I am an associate of the Association of International Accountants (for whom I also act as a quality advisor) and a fellow of the Institute of Chartered Secretaries & Administrators. 

Alongside Jump, I’m a director of Cornhill Group, a corporate service business in London advising the boards of businesses in a wide variety of sectors including shipping, energy, media and aviation, and I’m also a director of a global energy trader. 

Rob Metcalfe

PR & Marketing

Rob Metcalfe

Alongside Jump, I’ve been helping clients get their message across for over 30 years,
most recently as chief executive of Richmond & Towers, the longest
established public relations consultancy in the UK.  A Chartered Marketer,
I’m increasingly helping clients frame their message around sustainability,
particularly in food, waste and energy. The Guardian once described me as being
the “evil genius who got us all hooked on avocados”, a claim I don’t deny.

Since helping Graham get Jump set up in 2011 I’ve enjoyed communicating about a
subject where there is a great willingness among companies and individuals to
do the right thing,  but understanding what practical action to take isn’t
always obvious. 

Graham Simmonds

Chief Executive

Graham Simmonds

As CEO of Jump I lead a talented team of professionals committed to sustainability and wellness.  For much of my 35 year career I’ve been immersed in environmental issues, particularly how to engage people in practical action.  Previously I built Trees for Cities from start-up to a global, award-winning charity as its founding chief executive, and I loved developing new initiatives such as The Edible Playground and the Million Trees Campaign.  

In 2011 I set up Jump as I felt organisations large and small want to motivate action amongst their people around wellbeing and the planet, and a professional team dedicated to this purpose would help them accelerate their journey.  I’m also proud to chair the Reward Gateway Foundation which supports organisations and projects that address inequality and disadvantage, with the ultimate mission of making the world a better, fairer, safer and more equal place to work.