For the average working person, health and wellness often take a backseat due to the demands of the job. Deskbound workers, for example, not only sit for hours but also often consume unhealthy food and drink, or eat irregularly.

Staying healthy and fit at work is important for your long-term wellbeing. If you are a business owner, in a position of authority, or are a natural leader, here are six ways you can be a health and wellness advocate at your workplace, and how you can inspire others towards a healthier lifestyle.

1. Start with mental health

Mental health is just as important as your physical health, and in fact, they are directly correlated.

When it comes to wellness in the workplace, start with the basics. Lend an ear to someone who needs to talk about their issues; create a petition for mental health days; and do what you can to reduce stress among your colleagues.

You might not realise how little acts of kindness can brighten someone’s day and help them through the week. Be there for each other and ensure your work environment is free from discrimination, harassment, and negativity.

2. Reduce junk food

Most offices have vending machines stocked with junk food. While it’s nice to know the workspace offers employees such facilities, it would be wiser to provide healthy options instead.

Fruits, vegetables, and bottled water are the way to go here. Sure, some might call these boring, but they go a long way towards extending your life by several years.

Also, fruits and veggies are considerably cheaper than junk food and juice, so you’re getting healthier while keeping your wallet happy.

If changing the contents of a vending machine is too much hassle, consider easier options such as adding a fruit basket, and providing free-for-all healthier alternatives in the pantry.

3. Gym work = teamwork

If there is a gym close to your workplace, pay them a visit and work out a deal with them. Convince them your colleagues will come in if they offer a company discount.

In terms of staff morale, everyone working out together will create a sense of cohesion among employees, building bonds that help nurture teamwork and a better work environment.

If your company has the resources, an even better option would be to set up a health and fitness area in your office where employees could work out during their down time.

This would, of course, be dependent on the size and scale of your organisation, and the financial and spatial resources at its disposal.

4. Ditch your chairs

No, this isn’t about forcing employees to stand while working. Rather, desk treadmills are a terrific option for getting some exercise in while you’re at your desk, though these can be rather pricey.

For a cheaper alternative, try exercise balls instead of regular chairs. They might be challenging for some at first, but exercise balls are a great way to passively work your legs, core, and spine erectors while sitting at your desk.

The benefits of a ball outweigh those of traditional chairs, and you won’t be as sore at the end of the day.

5. Change things up

Advocate for company trips, dinners, and other such events every so often, because coming into the office but not having to actually work has a charm of its own.

It’s a great way to encourage time together, boosting morale and improving mental health. If you’re going to spend eight hours a day with your work family, the least you can do is try to build a relationship with them.

6. Lead by example

One of the best ways to be an advocate is to lead by example. No one will take you seriously if you don’t practise what you preach.

Office leaders are the best people to start wellness movements and inspire others to follow. Eating a healthy meal, hitting the gym after work, and being there for others can encourage others to do the same.

Dennis Relojo-Howell is the founder of Psychreg. Connect with him on Twitter @dennisr_howell.