Small changes may seem insignificant at first, but over time, they have the power to transform our health, mindset, and overall well-being. Whether it’s drinking more water, stretching for a few minutes each morning, or setting aside quiet time to reflect, these micro-habits create a foundation for lasting change. This article is based on an interview with Stacy Fritz, who is passionate about her mission to elevate the health and well-being of individuals. In fact, that’s why she launched her patented product, the vidaBALL to help manage stress and anxiety through guided breathing techniques.

By embracing small, consistent adjustments, we can build healthier routines that support both our bodies and minds, proving that transformation doesn’t always require a drastic overhaul—just a commitment to steady progress. We cover six principles to create positive change in our workplaces.

One: Mindful Breathing

Breathing is more than just a biological function—it’s a tool for reducing stress, increasing focus, and restoring balance. Practicing mindful breathing can calm the nervous system, lower cortisol levels, and help navigate stressful situations with greater ease.

A key takeaway from the book Breath: The New Science of a Lost Art by James Nestor is the profound impact that proper breathing has on our health and well-being. Nestor explores how modern humans have developed poor breathing habits, such as chronic mouth breathing, which contribute to various health issues, including sleep disorders, anxiety, and even structural changes in the face. He emphasizes the power of nasal breathing, slow and rhythmic breathing, and techniques like the "6-Second Inhale, 6-Second Exhale" to optimize oxygen levels, reduce stress, and improve overall physiological function. By simply being more mindful of how we breathe, we can unlock significant improvements in both physical and mental health.

Stacy Fritz created the vidaBALL with an intentional purpose of helping her brother. She started with the question, “What if there was a way to show my brother how to breathe?” Breathing alone wasn’t able to save his life, but it did help to lower stress and ultimately became a tool to help many more people who sit sedentarily at a desk do the same. Aligning purpose with impact ensures that what you offer resonates deeply with those who need it most, fostering genuine connections and long-term success. By focusing on intention, quality, and the needs of your audience, you create something that is not only useful but also meaningful, leaving a lasting impression.

Four: Reduce "Business Inflamation"

Just as chronic inflammation in the body can lead to serious health issues, a workplace filled with stress, poor habits, and lack of movement can create "business inflammation"—a culture of burnout, disengagement, and inefficiency. Addressing this requires intentional efforts to promote well-being, from leadership support to individual lifestyle changes.

A workplace that prioritizes well-being fosters not only healthier employees but also a more productive and engaged workforce. Chronic stress, sedentary habits, and a lack of movement can contribute to both physical and mental strain, leading to decreased performance and job dissatisfaction

One of the most overlooked dangers in today’s work environment is occupational sitting. The human body is not designed to remain in a seated position for extended periods, and yet, many professionals spend the majority of their day at a desk.

Five: Hidden Dangers of Occupational Sitting

Prolonged sitting has been linked to increased risks of cardiovascular disease, obesity, and musculoskeletal issues. Simple changes, such as standing desks, walking meetings, and regular stretch breaks, can make a significant impact on long-term health. Encouraging movement throughout the day not only enhances physical well-being but also boosts mental clarity, creativity, and overall job satisfaction. Prioritizing these small but meaningful adjustments can transform the workplace into an environment that supports both success and longevity.

When we remain sedentary for too long, our muscles weaken, our metabolism slows, and circulation becomes restricted, increasing the risk of blood clots and cardiovascular disease. Poor posture from prolonged sitting can lead to chronic back and neck pain, while decreased movement can contribute to weight gain, insulin resistance, and even mental fatigue. Over time, these effects compound, leading to long-term health issues that impact both quality of life and productivity. To combat these risks, it’s essential to integrate regular movement into the workday—whether through standing desks, stretch breaks, short walks, or posture-correcting exercises. Small, intentional actions can help maintain better overall health, improve energy levels, and enhance focus throughout the day.

A well-known book that explores the dangers of prolonged sitting is Deskbound: Standing Up to a Sitting World by Starrett and Cordoza. This book provides an in-depth look at how excessive sitting negatively impacts health, posture, and mobility while offering practical solutions to integrate movement into daily routines. It’s a great resource for understanding the risks of a sedentary lifestyle and how to counteract them.

Six: Micro Health Habits for a Better Workday

Small changes can have a profound impact on workplace wellness, creating a ripple effect that enhances both individual and organizational health. Implementing simple habits like standing up every hour, practicing deep breathing exercises, stretching at the desk, or incorporating walking meetings can counteract the negative effects of prolonged sitting. These small shifts not only improve posture and circulation but also boost energy levels, sharpen focus, and reduce stress—without disrupting productivity. By making movement and mindfulness a natural part of the workday, employees can stay engaged, energized, and more resilient in the face of workplace demands.

A healing workplace prioritizes both physical and mental well-being, recognizing that a thriving workforce leads to a more successful business. This is important for entrepreneurial businesses as well as other employees to integrate wellness practices, supporting flexible work arrangements, and fostering a culture of movement and mindfulness can lead to increased job satisfaction, reduced absenteeism, and improved overall performance. When well-being is woven into the fabric of the workplace, businesses create an environment where employees are not just working but thriving—resulting in a healthier, happier, and more productive team.

Application

To create a healing workplace, start by prioritizing both physical and mental well-being. Encourage employees and colleagues to incorporate wellness practices and promote movement and mindfulness throughout the day. Start by making small, intentional shifts—like standing breaks, deep breathing, or walking meetings. Those changes can reduce stress, boost energy, and enhance overall resilience, leading to a healthier, more successful work environment.

Additional Resources

Breath: The New Science of a Lost Art by James Nestor

Tiny Habits: The Small Changes that Change Everything by BJ Fogg PhD

Deskbound: Standing Up to a Sitting World by Starret and Cordoza

vidaBALL and other Healthy@WORK Products

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