Heart health is not only influenced by what you do outside of work. The way you work each day also matters. Long periods of sitting, high stress, and skipped breaks can place extra strain on your heart over time.
The good news is that small, simple actions during the workday can support your heart health. This checklist is designed for employees in New Zealand workplaces and focuses on practical steps you can take at work, without needing special equipment or major lifestyle changes.
A Simple Heart Health Checklist for the Workday
1. Break Up Long Periods of Sitting
If you sit for long periods, try to move at least once every hour.
Stand up. Stretch. Walk to get water. Even short movement helps blood flow and reduces strain on the body. You do not need to exercise. You just need to move regularly.
Tip: Moving often during the day is better than sitting for hours, even if you exercise later.
2. Take Short, Regular Breaks
Breaks are not a luxury. They help your body and mind recover.
Aim for short breaks across the day, not just one long break. Step away from your screen. Rest your eyes. Slow your breathing. These moments help reduce stress, which supports heart health.
Tip: If your workplace encourages breaks, use them.
3. Manage Stress Where You Can
Workplace stress can build up quietly. Over time, this can affect your heart.
Pay attention to signs like constant fatigue, tension, or difficulty switching off. Speak with your manager if workload feels unmanageable. Use available wellbeing support.
Managing stress is not a personal failure. It is part of staying healthy at work.
4. Stay Hydrated During the Workday
Drinking enough water supports circulation and energy levels.
Keep water nearby and sip regularly. If you drink coffee or tea, balance it with water. Hydration is a simple habit that is easy to overlook during busy days.
5. Choose Heart-Healthy Food Options When Possible
You do not need to be perfect. Small choices add up.
When available, choose foods that help you feel energised rather than sluggish. Avoid skipping meals, especially during busy days. Eating regularly helps manage energy and stress.
Tip: Workdays are demanding. Fueling your body supports your heart.
6. Get Enough Sleep Between Workdays
Heart health is affected by what happens outside of work too.
Aim for regular sleep routines where possible. Poor sleep increases stress and reduces your body’s ability to recover. If work is affecting your sleep, this is worth raising early.
7. Pay Attention to Your Energy Levels
Feeling constantly drained is a signal, not something to ignore.
Notice when your energy drops during the day. Take breaks before you feel exhausted. Sustainable work supports long-term health, including heart health.
8. Use Available Wellbeing and Occupational Health Support
If your workplace offers access to occupational health services or heart health monitoring, consider using them.
These services are designed to be confidential and supportive. They can help you better understand your heart health and identify risks early. You do not need symptoms to benefit from monitoring.
9. Talk About Health in a Safe Way
You do not need to share personal details to ask for support.
Conversations about workload, breaks, or energy levels are part of healthy work. Normalising these conversations helps everyone.
10. Remember: Small Actions Matter
You do not need to change everything at once.
Heart health is supported by small, repeated actions. Moving more. Taking breaks. Managing stress. Using available support. These habits add up over time.
Supporting Heart Health at Work
Workplaces are increasingly recognising their role in supporting heart health. As an employee, using the tools and support available to you is a positive step.
This checklist is not about doing more. It’s about working in a way that supports your health. Small changes today can support healthier hearts in the long term.