Feeling overwhelmed at work? You're not alone. Stress in the workplace is at an all-time high. According to The American Institute of Stress, 83% of people report experiencing stress on the job. Burnout is considered an occupational phenomenon according to the World Health Organization, with symptoms including exhaustion, negativity, and reduced performance.
Take a minute and think about how much time is lost at work due to stress. And then the domino effect it creates. Approximately one million workers call out every day due to stress, and that just causes more stress for the people who are in the office. And although stress is taking it's toll on employee health and performance, we all know that you can't just walk away from work.... but what if that is the one thing that could make it all better?
That's right ... just GO TAKE A WALK.
It is important to note that not all stress can be solved with a walk and requires bigger solutions, but for many of us a simple walk can clear your head, increase your energy and literally get you moving in the right direction. There are multiple studies and research by organizations such as the Mayo Clinic, Harvard Health, Stanford University and The American Psychology Association, to name just a few, that show walking can lower stress and boost productivity at work.
I've written before about my belief in workplace wellness. And I practice what I preach. As part of my efforts to shift culture in my company to support wellness initiatives, I’ve hosted movement challenges in our office building that encourage people to get up and walk more. Our most recent challenge had 55 participants.
I set up the challenges in teams of four, so not only do people get their daily steps in, but they have to work together to win. And teamwork builds connection. People meet coworkers they may have never interacted with before, and through shared goals and a little healthy competition, a sense of community begins to grow. Having a sense of belonging and connection at work significantly boosts overall well-being, engagement, and even job satisfaction.
What if you are the employer though and not the employee? You might be thinking, this sounds like it's all upside for the employee, but what's in it for me?
Well, a short walking break makes us better employees for our companies too.
Why does walking work?
• Walking boosts creativity: A Stanford study found that walking increases creative output by an average of 60%.
• Walking improves focus: Regular movement breaks improve concentration and reduce fatigue.
• Walking reduces stress and burnout: Movement helps process tension and increase feelings of well-being. Remember, the one million people calling out because of stress? Well if your employees feel good, feel supported and like being in the office, I promise they won't call out so much.
What I love the most is when people stop by my office or send me messages to let me know how important it is to them. One of the most inspiring stories came from a woman who told me she had been able to hike three miles to a lookout point where her son had been married, a place she didn't think she would have been able to reach before. She said that spending the month focused on movement during our challenge helped her build the strength and confidence to make that journey.
Here is some additional feedback I have gotten from team members:
“I doubled my average daily steps during the challenge and even after it ended, I maintained 2,000
more steps a day than before. I felt more energetic, my stamina improved, and I noticed better quality in my work after short walking breaks. It was a game changer.”
“In my first challenge, our team did a virtual meet and greet. That helped me form meaningful connections I wouldn't have made otherwise. Everyone was cheering each other on—it was about community, not just competition.”
“About two years ago, I committed to 10-minute walks—no matter what. Rain or shine. Mid-morning and afternoon. It clears my head, improves focus, and gives me a reset. I feel more balanced and less stressed. It’s a small habit that’s made a big difference.”
“I did get some extra movement in, which was nice—and it was also great to interact with team members outside my usual scope.”
If you’re looking to bring wellness into your workday or want to work on building a wellness culture in your own office, Zen210 Wellness is here to help. Whether you're seeking guidance on creating a more engaged, health-conscious culture or want personalized coaching to build better habits, let's connect.
Take your first step today. Contact me at [email protected] for a free 30-minute consultation. Or fill out the form on the Contact page to reach me.
Small steps lead to big shifts. Let’s walk toward wellness together.
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