When it comes to staying healthy, we often get distracted by the latest fitness fads, expensive supplements, or complex diet trends. But the reality is much simpler: true health comes down to the absolute basics.
According to a striking study by Oregon State University, less than 3% of adults actually practice the basic pillars of a healthy lifestyle. Those pillars?
- Eating a healthy diet
- Not smoking
- Staying physically active
That means 97% of us have room to improve. The good news? You don't have to overhaul your life overnight. You can start right here at work, and you don't have to do it alone. Your health insurance carrier has embedded wellness benefits, perks built right into your existing plan at no extra cost, designed to help you master these basics.
3 Ways to Reset Your Routine at Work
We spend a massive portion of our day working, studying, or commuting. This makes the workplace the perfect testing ground for building better habits.
1. Movement & Safety: Breaking the Sedentary Trap
Whether you are sitting in a corporate office, driving, attending school, or doing homework, modern life keeps us glued to our chairs.
The Risk: Sitting for 6 or more hours a day is considered a highly sedentary lifestyle. Research shows that it increases your risk of developing obesity by a staggering 80% to 90%.
Your Action Step: Build "movement snacks" into your day. Stand up during phone calls, take a 5-minute walking break every hour, or try a desk-stretching routine.
Check your carrier benefits: Many health plans offer embedded gym membership discounts or wearable device integration that rewards you for hitting daily step goals. For example, Anthem Blue Cross offers the discounted Active & Fit program that lets you bypass expensive commercial gym contracts by providing a membership to thousands of conventional fitness centers nationwide for a single flat monthly rate.
2. Ergonomics: Aligning Your Workspace
If you are going to sit or stand at a desk, how you do it matters. Poor posture causes chronic strain on your neck, shoulders, and lower back, draining your energy throughout the day.
Your Action Step: Take 5 minutes today to adjust your workstation. Ensure your chair provides firm lower back support, your thighs are horizontal to the floor, and your eye line aligns naturally with the top of your screen to avoid neck tilt.
Check your carrier benefits: Look into your plan's preventative services, as many carriers provide free access to virtual physical therapists or ergonomic coaching platforms to evaluate your setup. For example, Blue Shield of California offers Sword Health (for guided physical therapy and pain management), Kaia (for digital therapy and chronic pain management), and Sworkit (for injury prevention and mobility).
3. Nutrition: Fueling the Engine
Eating healthy at work can be tough when convenience food is always within arm's reach. But clean nutrition is the foundation of your immune system and your focus.
Your Action Step: Focus on crowding out the bad stuff rather than total restriction. Pack whole foods, proteins, and easy-to-grab fruits like apples or bananas to keep your energy stable and avoid the 3:00 PM vending machine crash.
Check your carrier benefits: Did you know most major carriers offer free nutritional counseling? Under standard preventive care benefits, you can often meet with a registered dietitian via telehealth for $0 out-of-pocket to build a personalized meal plan.
Bonus webinar: Venbrook hosts a complimentary “Nutrition Navigator” webinar on the first Wednesdays of every month at 12-12:30 pm PST. Invites go out to your email two weeks prior to the events for sign-up with two reminders.
Unlock Your Embedded Benefits Today
Getting back to the basics is easier when you use the tools you are already paying for. Log in to your health insurance carrier’s online portal or app this week. Search for the "Wellness," "Rewards," or "Perks" tab to find hidden gems such as free smoking-cessation programs, discount marketplaces, and health coaching.
Let's beat that 3% statistic together!
For additional information on the above or general wellbeing questions, please feel free to reach out to Jennifer Green at jgreen@venbrook.com or the Venbrook Wellbeing team at wellbeing@venbrook.com.
