Month: January 2025

25 Best Wellness Program Ideas for Small Businesses in 2025

Post author By Avidon Health Team
Post date January 3, 2025

Best Wellness Ideas for Small Businesses in 2025

For small businesses with fewer than 100 employees, implementing wellness programs might feel like a luxury. However, workplace wellness doesn’t have to break the bank. It’s about creating a culture where employees feel valued, supported, and empowered to prioritize their health. Here are 25 wellness ideas tailored specifically for small businesses in 2025.

1. Flexible Work Hours

Allow employees to adjust their work hours to fit in workouts, doctor appointments, or family time.

2. Wellness Budgets

Provide each employee with a small stipend to spend on wellness-related activities or items like gym memberships or fitness apps.

3. Walking Meetings

Replace traditional sit-down meetings with walking meetings to encourage movement and fresh air.

4. Healthy Office Snacks

Stock the office kitchen with affordable, healthy options like fresh fruit, granola bars, and infused water.

5. Community Partnerships

Partner with local gyms, yoga studios, or nutritionists to offer discounted memberships or group classes.

6. Mental Health Days

Encourage employees to take occasional days off specifically for mental health without stigma.

7. Digital Fitness Subscriptions

Invest in company-wide access to virtual fitness platforms like Peloton, Headspace, or Down Dog Yoga.

8. Quarterly Wellness Challenges

Host simple, fun competitions like step challenges or hydration challenges with small rewards like gift cards.

9. On-Site Chair Massages

Bring in a local massage therapist for a few hours a month to offer stress-relief sessions.

10. Team Cooking Classes

Organize a virtual or in-person cooking class focused on healthy, easy-to-make recipes.

11. Remote Wellness Kits

For remote or hybrid teams, send wellness kits with items like resistance bands, a stress ball, or healthy snacks.

12. Mindfulness Mondays

Start the week with 5-10 minutes of mindfulness exercises or guided meditation during team meetings.

13. Pet Perks

Offer pet insurance as a benefit or designate “bring your pet to work” days for a morale boost.

14. Ergonomic Support

Provide affordable ergonomic tools like laptop stands, adjustable chairs, or keyboard trays.

15. Financial Wellness Resources

Offer workshops on budgeting, saving, or debt management to reduce financial stress.

16. Volunteer Days

Allow employees paid time off to support causes they care about, fostering both wellness and community engagement.

17. Lunch and Learn Sessions

Host monthly educational talks on topics like nutrition, stress management, or fitness.

18. Office Step Challenges

Encourage employees to hit daily step goals using inexpensive pedometers or smartphone apps.

19. Peer Recognition Programs

Promote mental well-being by recognizing employees’ achievements in weekly or monthly meetings.

20. Hydration Stations

Set up a water station with infused water or provide employees with branded reusable water bottles.

21. Seasonal Wellness Themes

Align wellness program activities with the seasons, such as gratitude practices in fall or outdoor walks in spring.

22. DIY Fitness Corners

Dedicate a small office space to basic workout equipment like mats, resistance bands, or light weights.

23. Affordable Health Screenings

Partner with local clinics to provide annual health screenings at a reduced rate for employees.

24. Personal Goal Setting

Offer one-on-one sessions where employees can set and track personal wellness goals with guidance from a coach or manager.

25. Employee Wellness Ambassadors

Select a few employees to lead wellness program initiatives, making it a peer-driven program for greater participation.

Wellness on a Budget: Big Impact for Small Businesses

Even with limited resources, small businesses can create impactful wellness programs. Simple, thoughtful initiatives can make a significant difference in employee morale, retention, and productivity. The key is to prioritize what matters most to your team and build a wellness culture from there.

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Health Coaches

The Powerful Benefits of Interval Walk Training:

Post author By Pam Faccone
Post date January 2, 2025

The Benefits of Interval Walk Training:

Do you like to walk as your main mode of exercise? Does your standard walk need a change or boost so that you burn more calories? Try adding Interval Walk Training (IWT) to the mix. Here is an explanation of what it is, how to do it and the benefits you can achieve.

Interval Walk Training involves alternating periods of fast walking with periods of walking at a slower pace. Think of it as a contest between the tortoise and the hare. You’ll play both roles, alternating between slow and fast paces.

The benefits are like those of steady paced walking but can be achieved with less time since the intensity is increased. Some studies in Japan found the following benefits:

Weight loss
Reduced fat mass
Increased cardiovascular endurance and aerobic capacity
Reduced blood pressure and blood glucose
Improved leg circulation
Increased leg strength

Interval walk training also offers these benefits:

No cost – you just need a timer (your phone, a watch, or an app)
Easily accessible – you can do this anywhere you can walk….around your neighborhood, school track, park or on a treadmill
Low rate of injury

To make it work well, you need to pay attention to your breathing using the “Sing/Talk/Gasp” test. After your warmup, pick up your pace to a speed where you can talk but not sing. Then, when you increase your pace for the faster segment, you should be a little more out of breath but not gasping. You should be able to slightly speak in between your breaths.

Here is an example of a beginner level IWT for a 30 min walk:

Warmup at a slow pace for 5 min
Walk fast for 1 min; then slow to a normal pace for the next 3 minutes
Repeat this “Fast for 1; slow for 3” sequence five times for a total of 20 min
Cooldown at a slower pace for 5 min
Total time is 30 min with 5 minutes of it at a higher intensity.

As you gain strength and endurance, you can mix and match the following categories to increase your fitness level.

Increase work time
Shorten rest time
Increase your speed
Increase the number of repeats in a sequence
Change your terrain from flat by adding hills, bleacher steps or trails to the mix

Pick one or two areas at a time to increase the work level. Do not increase all these categories at the same time.

Ready for a more intense workout? Try this 30-minute IWT routine:

Warmup for 4 min
Alternate 90 seconds fast with 90 seconds slow for 7 times for a total of 21 min
Cool down for 5 min
Total time is still 30 minutes, with 10.5 min at a higher intensity

In conclusion, if walking is your personal choice of exercise, you can add some fun and kick it up a notch by inserting some higher intensity intervals into your normal walk. You’ll also find that the timed intervals can make your workout fly by.

References:

Eat This, Not That: The Best Interval Walking Workout Based on Your Fitness Level

Harvard Health Publishing: Cognitive benefits from high-intensity interval training may last for years

Healthline: Power Walking: What It Is, How to Do It & Why It’s So Good for You

Medical News Today: Short bouts of exercise every 30 minutes may help maintain muscles

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Research & Insights

Case Study: Powering Behavior Change Through the TTM

Post author By Clark Lagemann
Post date January 2, 2025

How Health Coaches Can Drive Digital Engagement Using the Transtheoretical Model

Health coaching has evolved from face-to-face interactions to digital platforms, where engaging clients consistently is a challenge. While digital tools offer unprecedented convenience, maintaining long-term client involvement requires an understanding of behavior change psychology. The Transtheoretical Model (TTM), also known as the Stages of Change Model, offers health coaches a framework for tailoring their coaching strategies based on where clients are in their behavior change journey.

In this article, we’ll break down how health coaches can apply the TTM to boost engagement, encourage behavior change, and ultimately help clients achieve lasting health outcomes through digital platforms.

Understanding the Transtheoretical Model (TTM)

The TTM outlines five stages that individuals pass through when changing a behavior:

Precontemplation – The client is not yet considering change and may be unaware of its necessity.
Contemplation – The client acknowledges the need for change and starts considering it.
Preparation – The client prepares to take action and begins small steps toward change.
Action – The client actively implements change.
Maintenance – The client works to sustain the new behavior and prevent relapse.

For health coaches, understanding which stage your client is in is key to customizing your approach. By aligning your coaching strategies with their stage of change, you can boost engagement and help clients navigate their health journey more effectively.

Applying the TTM to Digital Health Coaching

Stage 1: Precontemplation – Sparking Awareness

In this stage, your clients may not even realize they need to change, or they may be resistant. It’s crucial to raise awareness and educate them without overwhelming them.

Digital Coaching Tips:

Provide educational content through blogs, short videos, or webinars to highlight the benefits of behavior change.
Use gentle nudges like app notifications or emails that don’t overwhelm but introduce key health concepts.
Use case studies or client testimonials to demonstrate the transformative power of health coaching.

Stage 2: Contemplation – Nurturing Intentions

Your client recognizes the need for change and is considering taking action. This is the moment to inspire motivation and help them make a plan.

Digital Coaching Tips:

Introduce personalized content based on their health goals. Tailor notifications or emails to highlight their specific needs.
Schedule 1:1 virtual coaching sessions to talk through their concerns and outline potential next steps.
Offer progress tracking tools to show how incremental changes can lead to larger outcomes, helping them visualize success.

Stage 3: Preparation – Taking the First Step

At this stage, clients are ready to take action, and your role is to support their commitment. They may need guidance on choosing the right tools or resources to succeed.

Digital Coaching Tips:

Use goal-setting features on your platform that let clients break down large goals into manageable steps.
Provide reminders and prompts to keep them accountable for their health actions.
Encourage trial programs or starter challenges that ease clients into new behaviors, allowing them to gain small wins early on.

Stage 4: Action – Sustaining Engagement

Your client is now actively making changes, and your focus should be on maintaining engagement, especially through the hurdles of daily life.

Digital Coaching Tips:

Utilize gamification to make the process more engaging, such as rewards for streaks or challenges.
Provide personalized progress reports through apps, emails, or dashboards that give clients real-time feedback on their improvements.
Offer virtual group sessions or support forums where clients can connect with peers, fostering community engagement.

Stage 5: Maintenance – Preventing Relapse

Clients who reach the maintenance stage have made significant progress, but the challenge now is to prevent relapse. Coaches should focus on reinforcing habits and offering continuous support.

Digital Coaching Tips:

Schedule regular check-ins (monthly or quarterly) through calls or video sessions to review their progress and adjust strategies.
Offer advanced goal-setting or new challenges to keep the momentum going.
Provide peer support or invite them to act as a mentor to new clients, fostering a sense of responsibility and achievement.

Leveraging Digital Tools for TTM-Based Coaching

As a health coach, your digital toolkit is key to applying the TTM effectively. Consider using these strategies:

Behavioral Triggers: Use push notifications or email prompts to align with the client’s stage of change.
Cognitive Training Tools: Incorporate mental training exercises that help reinforce healthy habits, such as mindfulness practices or stress management modules.
Data Integration: Connect your coaching platform with wearables to provide clients with real-time data that empowers them to make better health decisions.

Why This Matters for Health Coaches

Understanding the Transtheoretical Model allows you to tailor your coaching strategies to each client’s unique journey. Digital engagement isn’t just about sending reminders or tracking progress—it’s about creating a personalized experience that meets the client where they are. By implementing TTM-based strategies in your coaching practice, you can significantly enhance client engagement, drive better health outcomes, and build stronger, longer-lasting relationships.

Final Thoughts

For health coaches, the shift to digital platforms presents both a challenge and an opportunity. By understanding your clients’ readiness to change and using the Transtheoretical Model, you can create a more personalized, engaging experience that meets them exactly where they are on their journey to better health. Whether they’re at the very start or maintaining progress, you’ll have the tools and insights needed to guide them effectively.

Interested in taking your health coaching practice to the next level?
Download our comprehensive literature review on how to drive digital engagement and behavior change using the Transtheoretical Model. This in-depth guide offers research-backed strategies for improving client retention, using cognitive training tools, and ensuring long-term success.

About Avidon Health

Avidon Health provides innovative health coaching solutions to personalize engagement and create behavior change at scale. We are a team of behavior change experts who empower people to make positive life changes by focusing on the individual, not just the condition. Avidon’s core product, Engagement Rx, is a digital health coaching platform used to improve adherence and outcomes for diverse populations, and includes an interactive eLearning portal, coach CRM, and Content Design Studio. This turnkey-but-customizable solution can serve as a standalone portal or embed within existing platforms to deliver personalized learning using proven behavior change frameworks.

Download here.

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