1. Nutrition: A balanced diet improves cognitive function and aims to maintain a consistently high and balanced energy level during work.

Companies can offer healthy canteen food that goes beyond chips and “currywurst”, or hire a nutritionist to create individualised nutrition plans for employees. If you work in a coworking space like Office Club, you can easily provide yourself with healthy food that is rich in omega-3 fatty acids, antioxidants and important vitamins. More about detailed nutrition in the office.

2. Movement: Regular fitness programmes at work or individual short break workouts in the office improve general well-being, health and the ability to concentrate.

For example, employers can offer 15-minute yoga or stretching sessions that employees can do directly at the workplace or in a specially equipped room. This helps to loosen the muscles and promote blood circulation.

3. Rest and sleep management: Rest periods offer employees the chance to recharge their mental and physical batteries, which is particularly important in a fast-paced and often stressful working environment. Strategies to improve the quality of sleep also ensure recovery and performance.

The opportunity to retreat to quiet rooms for relaxing naps during working hours is increasingly becoming a valuable part of an innovative working environment. These rooms are generally quiet, comfortable and secluded to allow for undisturbed relaxation. Short naps of 20 to 30 minutes can help to overcome the afternoon slump and improve your mood.

Companies that invest in quiet zones or special nap rooms want to benefit from increased creativity, improved concentration and increased productivity – studies prove the effectiveness of these measures. In addition, companies can offer workshops on sleep hygiene in which employees learn how to improve their sleep. These include tips such as avoiding blue screen light before bedtime, creating a calm sleeping environment and relaxation techniques.

4. Stress management: Techniques to reduce stress, such as meditation or mindfulness training, increase the performance of body and mind. These measures help to create a more stress-free working environment and give employees the tools they need to cope better with work-related stress after work.

Many companies offer short treatments by masseurs, for example, and workshops on meditation and mindfulness techniques are also becoming increasingly popular. One specific example is the American online shop Zappos, known for its innovative corporate culture: The company has set up special relaxation areas known as wellness rooms at its headquarters. These rooms are specially designed to offer employees a place of retreat for short meditation sessions or mindfulness exercises.

5. Working environment: The conscious and health-promoting design of the working environment also leads to an increase in productivity and well-being. An ergonomic workplace includes flexible office furniture, optimum lighting and good air quality.

Height-adjustable desks, for example, have proven to be an effective way of promoting productivity and well-being in the workplace. A study published in the Occupational Medicine Journal analysed the effects of height-adjustable workstations compared to traditional workstations over a 12-month period. The study was able to prove that height-adjustable desks can be linked to an increase in productivity, improved ability to concentrate and generally better health. 65% of participants reported that using height-adjustable desks increased their productivity after one year and that they felt more active, refreshed, alert, supple and energised.

6. Technological aids: The use of technological aids – such as wearables and other devices – can help companies to monitor and improve the health and performance of their employees. While these technologies offer many advantages, they also harbour potential risks.

Advantages

• Improved health awareness: Fitness trackers that monitor steps, sleep quality, heart rate and other health data enable employees to develop a better understanding of their state of health. For example, a company could offer smartwatches that not only measure physical activity, but also monitor stress levels and send reminders to take exercise breaks.

• Personalised health programmes: Using the data collected, companies can create individual health and fitness programmes tailored to the specific needs of each person. Apps that provide nutritional recommendations based on activity levels and health goals are another example.

• Promoting well-being in the workplace: Companies could use virtual reality devices to reduce stress, allowing employees to immerse themselves in relaxing virtual environments during short breaks.

Risks

• Data protection concerns: The collection and processing of personal health data can raise data protection issues. Employees may be concerned about the security and confidentiality of their data, especially if this information is managed by the employer.

• Possible pressure to perform: The use of health trackers can create the feeling of being constantly monitored and judged on their physical performance. This can increase stress instead of reducing it.

• Cost and accessibility: Modern technology can be costly for organisations to purchase and maintain, and not all employees may have the same access or affinity to such devices.

• Overvaluation of quantitative data: Too much focus on quantifiable health data can lead to other important aspects of health and well-being, which are harder to measure, being neglected.

Conclusion: Biohacking in the workplace can make a decisive contribution to the well-being and increased performance of employees. A balanced and ethical approach that prioritises the needs of employees is important.