6 situations to have a healthy break

Thriving at work is something you can influence. At Pleaz we help companies ensure that their employees thrive at work, mentally and physically alike. We recently asked some of our customers when they feel like doing something other than work actually makes them more productive.

Inspired by our customers we wanted to share these learnings with you. We hope that you will keep this guide in mind next time you or a colleague feels a little off at work.

Starting a work meeting with a clean slate.

It’s been a long day and there’s another meeting coming up. You are already out of energy, and frankly – quite annoyed, and the meeting hasn’t even started yet. What if all of your teammates had a chance to connect with each other, re-energize each other and loosen up with some laughs? Wouldn’t your energy spike up and your opinion about the coming up meeting change? Lowering the stress levels of everyone and therefore reducing the risk of unnecessary tensions or reactivity.

At Pleaz we’re seeing that customers often choose to kick off meetings with a short mindfulness session. This helps ground the meeting participants, ease tension and increases mental capacity for the upcoming tasks.

Taking a 5’ mid-meeting. Literally.

How often do you find yourself being so foggy at the meeting that you forget what you wanted to say or simply can’t follow what your colleagues are presenting? You want to be THAT person coming up with the most brilliant ideas and hear everyone’s jaws crashing on the floor while admiring your genius.

But you’re half asleep instead…

What if you had a chance to regroup in the middle of the intense meeting and top up your energy together with the rest of the participants? Close your eyes and connect with your body. Collecting your thoughts. Just to find yourself finally be that one person you always aspired to be. Coming back after a short meditation and letting your brain fire with ideas. Letting you and others reflect on the agenda with the fresh eyes and maybe even finishing the meeting earlier, because you solved everything faster?

At Pleaz we recommend office yoga for this as it keeps the pulse down and gives your body and mind a short break to reset and finish the meeting on a high.

Endorphines instead of an afternoon snack.

We all know the ‘after lunch’ state when you are slow and with a sleepy mind. If you hadn’t been at work you might have taken an afternoon nap. All this is perfectly natural and scientists has named the phenomenon the post lunch.

Instead of grabbing another coffee, you could try to get your pulse up by going for a walk or doing some light exercise. By doing this your body releases endorphins and you get the energy you need to get through the final hours of your work day.

Pleaz users prefer coordination videos, where you and your colleagues are guided through various exercises that increase your heart beat and make you smile.

When your mind starts to drift

A typical work day for an office worker usually involves two things:

a) Sitting down

b) Looking at a screen

Doing this for hours at an end makes it easy for us to lose our focus, thereby getting less done and perhaps feeling physical pain such as headaches or back pain.

To minimize the negative effect of to much chair or screen time you can take a few minutes a couple of times per day to get a good stretch and move your body. This increases your blood flow and looses up your stiff neck.

Among Pleaz customers the preferred Pleazers are the “computer head ache” series, which are a series of stretches aimed at solve these issues.

Welcoming new team members

Do you recall your first day at a new job? Figuring out how to use the coffee machine and praying not to confuse the name of your boss? Even worse, if you’re an introvert. Surviving the curious stare of the new colleagues just makes you want to run very far away, or at least hide in the bathroom. Well.. It doesn’t need to be so stressful.

How about making it fun and easy instead?

Doing mindfulness, office yoga or physical exercise together breaks down barriers between people and helps for new bonds. This makes it easier for you to welcome new team members and to integrate them into your team.

Self care on your own terms.

Coming in handy when you didn’t have a good night’s sleep and your neck is sore. Or you have a presentation with an external client and want to focus your energy before getting ready for the meeting.

Or maybe you feel stressed and anxious because of the deadlines and need a quick booster to continue with the day. Pleaz’s Wellbeing Calendar includes covers 12 areas of wellbeing. One for each month: eg. mental health, healthy heart, etc. That way there’s always an overarching theme to help employees pick an active break and ensure full attention to all areas throughout the year.

Wellbeing at work doesn’t need to be complicated. Simple solutions usually work best. Try below one of the Pleazers, and keep an eye on upcoming webinars on LinkedIn.

Want to start using Pleaz?

Book a free consultation with one of our experts and learn how you can start having a healthier workday

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Hyppige spørgsmål om Arbejdsmiljøpuljen

Hvem kan få 80 % tilskud?

Tilskuddet på 80% af omkostningerne til et Pleaz-samarbejde gives til private danske virksomheder med op til 100 ansatte.

Antal ansatte måles ud fra det gennemsnitlige antal fuldtidsansatte på årsværk i 2021, ud fra CVR-registret

Hvad er Arbejdsmiljøpuljen?

Arbejdsmiljøpuljen er oprettet i forlængelse af Arbejdstilsynets bekendtgørelse nr. 388 af 28. december 2021.

Formålet med projekter støttet af puljen er bl.a. at fremme sundheden for de ansatte ved hjælp af fysisk træning, med henblik på at forebygge fysisk nedslidning 

Hvad er sundhedsfremmende aktiviteter?

Arbejdstilsynet beskriver Sundhedfremmende aktiviteter “i form af fysisk træning, som kan forbedre jeres medarbejderes sundhed og mindske smerter.”

Fokus på aktiviteterne er således på den fysiske aktivitet samt de forventede gavnlige effekter for den enkelte ansatte.

Hvad kræver det at vores virksomhed?

I skal have lyst til at prøve at implementere mere bevægelse og korte træninger i løbet af arbejdsdagen – alt det hårde arbejde med planlægning, forberedelse og afholdelse af live-events klarer vi.

Hvilke formalia skal jeg være opmærksom på?

Tilskuddet udbetales som de minimis støtte efter EU’s statsstøtteregler, kræver det at virksomheden ikke allerede har modtaget 200.000 € i de minimis-støtte inden for de seneste tre regnskabsår.

Tilskuddet gives først efter projektets afslutning, og ikke til allerede igangværende samarbejder.

Der ydes ikke tilskud til moms. 

Hvad sker der hvis beløbet ikke udbetales på?

Det er gratis at ansøge og I forpligter jer ikke til noget før I har klarhed om ansøgningen er godkendt. 

Hvor kan jeg få svar på flere spørgsmål?

Du kan altid skrive en mail til Anders på [email protected] eller booke et møde med os her på siden

Du kan læse de officielle retningslinjer og formalia inde på Arbejdsmiljøpuljens egen hjemmeside her

Hvordan søger jeg puljen?

Vælger du søge om tilskud til Pleaz står vi for hele den administrative process. Det eneste du skal er at læse ansøgningen igennem og skrive under med NemID – Som regel bruger en ny kunde cirka 20 minutter på det administrative når vi søger sammen.

Hyppige spørgsmål om Pleaz

Hvad er en “Pleazer”?

Vi kalder vores korte, sunde, sociale videoguidede øvelser for Pleazere. Alle vores Pleazere er baseret på videnskab, som du kan dykke ned i under hver af videoerne på vores platform.

Hvorfor skal jeg lave “Pleazere”?

Verdenssundhedsorganisationen (WHO) rapporterer, at stillesiddende livsstil øger alle dødsårsager, fordobler risikoen for hjerte-kar-sygdomme, diabetes, fedme og øger risikoen for tyktarmskræft, forhøjet blodtryk, knogleskørhed, lipidlidelser og depression.

Forskning viser, at kun 2-4 minutters fysisk aktivitet (afhængigt af intensitet) kan øge din blodcirkulation i op til en time senere.

Derfor er det vigtigt at holde flere aktive pauser i løbet af din arbejdsdag, så du kan få fornyet energi og arbejde mere fokuseret. Når alt kommer til alt, er det på arbejde, at du bruger det meste af din tid.

Vidste du, at kun en times ekstra fysisk aktivitet om ugen kan hjælpe dig med at reducere dit kortvarige sygefravær med 29%?

Hvornår skal jeg lave en Pleazer?

Det er helt op til dig. Vi anbefaler dig at lave en om morgenen for at lade op til din arbejdsdag og en igen efter frokost for at få fornyet energi til resten af dagen. Det er sådan, vi gør i Pleaz, men du skal lave Pleazere, når du føler et behov for det.

Hvor ofte skal jeg lave Pleazere for at se en effekt?

Vi anbefaler dig at lave mindst en Pleazer hver arbejdsdag. Det gør vi på baggrund af vores første forskningsundersøgelse udført i samarbejde med Københavns Universitet, som viser, at det at lave 4-5 Pleazere hver uge i 3 måneder kan øge:

overordnet trivsel  på arbejdspladser med 10%

– mental trivsel med 20%, når man laver Pleazere sammen

– Læs meget mere omkring videnskaben bag Pleaz lige her.

Hvordan støtter Pleaz det sociale i virksomheden?

Du kan lave Pleazere virtuelt for at opnå en følelse af sammenhold med dine kollegaer, når I arbejder fra forskellige lokationer.

Eller du kan bruge Pleaz i virtuelle møder for at tilføre fornyet energi til jeres hjerner og blive mere fokuserede. Når I venter på, at de sidste deltager dukker op, kan I lave en Pleazer for at lade op til mødet og måske grine sammen inden mødet starter.

Når du bruger Pleaz socialt virtuelt, skal én af jer blot logge ind og skærmdele med resten af deltagerne. Så er I klar til en sund pause sammen.

Alternativt kan du også bruge Pleaz socialt på kontoret til at styrke tilhørsforholdet til arbejdspladsen og som teambuilding-aktiviteter.

Du kan bruge Pleazere til at bryde isen inden møder, eller når du venter på, at alle skal ankomme. Prøv at starte dine teammøder med en Pleazer og oplev, hvordan tilførelsen af ny ilt til hjernen bidrager til et mere effektivt møde.

At lave Pleazere sammen er en fantastisk måde at opbygge en vane med at holde sunde pauser på arbejdspladsen og gøre det til en del af virksomhedskulturen.

Hvordan kan jeg se om platformen bliver brugt?

Når du vil lave en Pleazer, spørger vi dig, hvor mange mennesker, der vil blive aktiveret af den. Dette kalder vi “Aktiveringer“.

For eksempel, hvis I er 10 kollegaer, som vil lave en Pleazer sammen, skal du vælge “10” og klikke på “send svar”. Derefter bliver der tilføjet 10 til dine samlede antal aktiveringer på din Pleaz profil.

På denne måde kan du følge med i din udvikling og holde styr på dine aktiveringer for:-

– De sidste 7 dage

– Nuværende måned

– Totale aktiveringer

Nogen gange bruger vi aktiveringer som udgangspunkt for konkurrencer. Så bliv ved med at bevæge dig!

Hvor kan jeg gøre brug af platformen?

De fleste af vores videoer er udviklet med fokus på kontorarbejdere, men med vores app kan du lave Pleazere på farten også. Vi er endda ved at udvikle Pleazere til medarbejdere, som tilbringer det meste af deres arbejdsdag i et køretøj.

Hvor lang tid tager en Pleazer?

Pleaz er lavet til sunde pauser på arbejdspladser – i arbejdstiden. Derfor kan størstedelen af vores Pleazere laves i løbet af 3-6 minutter.

Har du travlt? Det gør ikke noget, vi har Pleazere af blot 1-3 minutters varighed også.

Har du brug for noget ekstra? Det klarer vi også. Du kan finde Pleazere af mere end 6 minutters varighed.

What is mental health and wellbeing?

All you need to do is step out of the front door and head to work. No big deal right? But for some reason, there’s dread in the pit of your stomach because it’s finally the day of the deadline. If you think about it, you haven’t had a great run lately. Maybe it’s something you’re doing wrong. Or worse, maybe it’s just you. You put your head in your hands, frustrated. It must be because you lack confidence, you tell yourself. You’re just not good enough. Maybe if you called in sick instead, you’d get an extra day to check everything over thoroughly. Then you’d be ready by tomorrow right? Yeah, that sounds like a plan. So, practicing your best ‘sick voice’ impression, you call up your boss and tell them you can’t make it in after all. 

Goodness, that spiraled quickly didn’t it? And just because you told yourself you weren’t good enough.

The good news is, this negative thinking doesn’t have to become a pattern in your work life. Did you know you can be your own superhero when it comes to your mental health? Sometimes it can be difficult to know how to deal with stress or problems that crop up in the workplace, but it is definitely possible to get yourself feeling better again with a little bit of insight, care and most importantly, patience.

How to prevent back pain at work?

Do you have a sore back causing you pain?  

If so, you are not alone – in fact, studies show that throughout a year between 23% to 38% of office workers have experienced lower back pain (1). 

One of the main ways to decrease lower back pain caused by excessive sitting during the working day is to regularly move the lower back (2).

Try out video instructed exercise below to loosen tension in your back and keep reading to learn more about:

  • What is causing the pain in your back?
  • Why should you prioritize this during your working day both as an individual and employer?
  • What can you do to prevent it during your working day?

What is physical health?

Physical health is not just looking thin and not calling in sick to work that often. It’s a state of being free from illness or injury and being able to maintain a healthy quality of life and get the most out of our daily activities without undue fatigue or physical stress. This state of wellbeing can be achieved and maintained through a wide range of our daily habits and behaviors such as dieting, sleeping, relaxation, physical activity, personal hygiene, dental health, and much more. (1)

There is no single perfect formula to achieving this. Humans has individual needs in regards to these elements and responds differently on our physical health. 

However, the purpose of this blog post is to present the science behind and general guidelines on some of these elements which are considered essential to maintaining good physical health- then you can decide for yourself how you want to prioritize your time.
– then you can decide for yourself if you are prioritizing your physical health with your current habits 

– and maybe you can recognize some of your daily behaviors that could be changed to improve your

How can mindfulness decrease stress?

SUMMARY: The day has started just like any other, but you can already feel your heart racing as you walk through the office doors. Is the presentation you made up to scratch, you wonder. Will you need to stay back again after 5pm this afternoon? Wait, how many meetings were scheduled today? Oh no. Did you remember to answer that email from your boss or not?  

Whoa, slow down! You’ve only just made it to your desk and already your mind is filled with questions and anxiety about the work day ahead. But don’t worry- there’s one easy way you can stop those racing thoughts from holding you captive. And that’s to take a few minutes to yourself.  

It might sound counterintuitive to do this, but whenever you are feeling a little overwhelmed during your work day- whether it’s at the start, middle or end of the day- take a quick break to reboot your mind. In this blog post, we’re going to teach you how to do this using one easy trick- mindfulness. How? Read on. 

What is social wellbeing?

The workday is in full swing by the time you arrive at the office. Your colleague Mark catches you in the lift and you chat with him about the soccer season beginning at the end of the week. Later, your boss Lucy dashes past, but quickly stops to check in about your partner because they had been sick earlier in the week. You make a mental note to text your partner to see how their day is going too. When it’s time to go in for a midday meeting, your team do a quick five minute yoga session before heading into the boardroom. 

After lunch you’re standing at the copy machine when Kirsti approaches. You want to tell her how well the last sales call went because she’s top of the ladder and you’re always trying to learn new tips and tricks from her. Then, just as you’re ready to pack up for the day, your partner replies to your text to tell you they’re enjoying their first day back at work. Success! 

Now it may not seem like it, but these are all simple examples of how you’re working on your social health without even knowing it. How? Just by conversing and doing team activities or events with other people during your workday. And while it is often overlooked, it should actually rank equally with your physical or mental wellbeing. 

So what exactly is social wellbeing and why is it so important?

Five reasons why you should exercise at work!

You’ve been behind the work computer for a few hours now. Your neck and back are starting to hurt… but there’s just half an hour before the next meeting and that presentation isn’t going to write itself. It’s fine, you think to yourself, that niggling pain will disappear soon. However, by the end of the day, you feel restless because the most you ended up moving was between your desk to the breakroom and back. And surprise, surprise, that pain hasn’t disappeared either. 

Sound familiar? Every day millions of office workers forfeit the chance to stretch their legs to work more, thinking any sort of break means less productivity. But what if you could prevent pain, re-energize yourself and still get everything done during the day? There is a simple and often overlooked way: taking a few quick breaks throughout your working day.

That’s right. Taking a few minutes out of the day to do some physical exercise could help keep your brain alert, your body engaged and on track to enjoy your day once you’ve finished at work. Here’s how.