At THNco. we believe that wellness should be practical, accessible, and sustainable; this applies even in the busiest of workplaces. This message came to life when Ms. Ṣaléwá AJILA was a guest speaker at the Value Drivers Staff Retreat, held at BWC Hotel, Victoria Island, on the 5th of December 2024.
The presentation, titled “Healthy Habits for the Sedentary Professional,” explored a timely challenge many modern employees face, how to stay healthy, energized, and productive in a world built around sitting.
Understanding the Sedentary Lifestyle
The session began with a relatable truth “many professionals spend most of their day seated, whether behind a desk, in traffic, or at meetings”. Ṣaléwá unpacked what it truly means to live a sedentary lifestyle and why it’s become a growing concern in today’s corporate world.
She explained that while technology and convenience have made work more efficient, they’ve also reduced daily movement thereby increasing risks of fatigue, muscle stiffness, poor posture, weight gain, and burnout.
Her message was clear: we can’t always change how much time work requires us to sit, but we can change how we move, eat, and rest within that time.
Smart Nutrition for Busy Days
One highlight of the session was practical nutrition, how to eat well without complicated recipes or expensive ingredients.
Ṣaléwá shared simple, nourishing meal ideas designed for busy professionals, including:
- Protein-rich smoothies with spinach, banana, yoghurt, and groundnuts for sustained energy.
- Avocado and egg sandwiches on whole wheat bread for a balance of healthy fats, protein, and fiber.
- Snack swaps like nuts, fruits, and yoghurt instead of processed, high-sugar treats.
She reminded participants that good nutrition fuels focus, mood, and productivity, while poor food choices can lead to mid-day crashes and sluggishness.
Hydration and Energy
Another key topic was the link between hydration and energy levels. Most people underestimate how much water they need daily, a simple yet powerful factor in reducing fatigue and improving concentration.
Participants learned practical tips for staying hydrated, such as keeping a refillable water bottle nearby and adding slices of fruits or herbs for natural flavor.
Movement, Mindfulness, and Ergonomics
True to THNCo’s holistic approach, Ṣaléwá guided attendees through desk-friendly exercises and simple stretches that can be done anywhere, even during Zoom calls. Movements like seated leg raises, neck rolls, and spinal twists help relieve tension and improve circulation.
She also emphasized mindfulness and posture awareness, sharing techniques like deep breathing and short meditation breaks to combat stress and mental fatigue.
Participants were encouraged to create an ergonomic workspace by adjusting chair height, screen position, and desk layout to support comfort and productivity throughout the day.
The Role of Sleep in Workplace Wellness
As the session drew to a close, Ṣaléwá discussed one of the most overlooked elements of wellbeing, sleep. She highlighted that for sedentary workers, getting 7–9 hours of quality rest each night is not a luxury but a necessity.
Quality sleep enhances mental clarity, emotional balance, and physical recovery, helping professionals show up as their best selves at work and beyond.
A Thoughtful, Engaging Experience
The Value Drivers Staff Retreat was more than a corporate event; it was a day filled with laughter, learning, and reflection. Participants shared their personal challenges, swapped ideas on healthier routines, and left inspired to make small but powerful changes in their daily lives.
For us at The Nutree Health Co., it was a reminder of our mission: to make wellness relatable and realistic, one workplace, one habit, and one mindful moment at a time.
We are grateful to Value Drivers for the invitation and also, to everyone who joined the conversation. Together, we’re redefining what workplace wellness looks like in Nigeria’s fast-paced professional world.
Interested in bringing The Nutree Health Co. to your next workplace event or wellness retreat?
Reach out via our website or follow @thenutreehealthco for practical tips on nutrition, movement, and mindfulness.
Let’s make health a habit.