Anxiety, depression, and stress have become common in everyday modern life, impacting relationships, families, communities, and even the workplace. In fact, mental health problems have an impact on employers and businesses directly through increased absenteeism and a negative impact on productivity and profits. According to Mental Health America (MHA), managing stress and balancing professional and personal demands continue to be a prominent issue for employees.

In 2021, some 80% of employees agreed that the stress from work aff­ects their relationships with friends, family, and co-workers. A further 71% of employees say that they find it difficult to concentrate at work -up by 6% from 2020. Very often anxiety manifests itself in the form of increased heart rate, rapid breathing, restlessness, trouble concentrating, insomnia, and others.

If you’re experiencing any of these symptoms, it may be beneficial to consult a trained mental health professional. In the meantime, you might want to explore some mental health apps that can help alleviate your anxiety.s to help relieve your anxiety.

What is an Anxiety App?

Anxiety apps are tools that help users focus on improving different aspects of their mental health and well-being. They employ a variety of behavioral exercises and relaxation techniques to help you break free from anxious thoughts and feelings. These may include meditation sessions, calming tracks, breathing exercises, mood monitors, sleep therapy, goal setting, courses, and more. With anxiety apps, all you need is your mobile device and a few minutes to focus. Anxiety apps not only help you overcome panic attacks but also help you receive therapy in the comfort of your own home. They make it easier for people to reach out for help and are easily accessible for anyone trying to cope with mental health problems.

Why You Should Download an Anxiety App

Anxiety apps can help you find the right mental health services that suit your needs. They also can help ease any apprehensions when it comes to seeking to address a mental health issue in person. There are many potential benefits of using anxiety apps for alleviating depression and anxiety, including:

• Affordability: Unlike therapy with a mental health professional, anxiety apps come at a relatively low price. However, they may not be the best substitute for treatment if you are dealing with anxiety at work or serious mental health issues.
• Supplement existing therapy: Anxiety apps can supplement treatment as they help to offer compliance to routine treatment through worksheets and tools.
• Convenience: Anxiety apps come in the palm of your hands making it easy for you to access some tools to help you cope with depression, anxiety, and insomnia. They also offer convenient ways of practicing strategies learned in face-to-face therapies and include reminders that can be set to increase treatment and continuation of therapy.
• Gathering data and trends: Some anxiety apps can generate data through graphs or tables showing improvements or areas that need improvement. This can help therapists determine which interventions are working best and which ones should be changed.

Read More: Relaxing Games

Choosing an Anxiety App: Our Methodology

When it comes to selecting an anxiety app, it’s crucial to consider various factors that cater to their specific needs and well-being. Here are the key criteria we take into account, with each rated on a scale from one to five, with five representing the most crucial elements:

1. Effectiveness (Importance: 5/5):
   • The primary criterion is the app’s ability to effectively help manage and reduce anxiety. Its track record in aiding anxiety relief is paramount.
2. User-Friendly Interface (Importance: 4/5):
   • A simple and intuitive user interface ensures that users can easily navigate the app and access anxiety relief tools when needed.
3. Accessibility (Importance: 4/5):
   • The app should be readily available on both iOS and Android platforms, making it accessible to a wide range of users.
4. Evidence-Based Techniques (Importance: 5/5):
   • The app’s anxiety management techniques should be grounded in evidence-based practices, such as cognitive-behavioral therapy (CBT) or mindfulness.
5. Customization (Importance: 3/5):
   • The ability to customize anxiety-relief exercises and strategies allows users to tailor their experience to their unique needs.
6. Offline Access (Importance: 3/5):
   • The app should offer offline access to anxiety relief tools, ensuring users can use them even without an internet connection.
7. Privacy and Data Security (Importance: 4/5):
   • Ensuring user data privacy and security is essential, especially when dealing with sensitive mental health information.
8. Community and Support (Importance: 3/5):
   • Features that facilitate connecting with a supportive community or accessing professional support can be beneficial.
9. Cost (Importance: 2/5):
   • The app’s pricing structure should be reasonable and align with the user’s budget, with free or affordable options available.
10. Reviews and Ratings (Importance: 4/5):
    • Checking user reviews and ratings can provide insights into the app’s effectiveness and user satisfaction.

Best Free Apps for Anxiety

If you need help coping with anxiety, depression, or insomnia, try one of the free anxiety apps below:

Mindshift

MindShift CBT helps users manage their anxiety and stress using effective, evidence-based anxiety management strategies based on Cognitive Behavioral Therapy (CBT). This free self-help anxiety relief app helps to reduce stress, learn more about anxiety, develop more effective ways of thinking, be mindful, and relax. It comes with a user-friendly intuitive design, tools based on Cognitive Behavioral Therapy (CBT) designed for anxiety relief and self-management; daily check-in to keep track of your anxiety levels and mood tracking; facts and tips to overcome general worry, social anxiety, perfectionism, panic attack, and phobias; goal setting tools to keep users accountable; coping cards and statements to help users deal with anxiety; guided relaxation and mindfulness meditations; tips and tricks for incorporating healthy habits into your life and minimizing anxiety naturally; the ability to share data to streamline sessions with your counselor, therapist, or psychologist; and more.

 Available on iOS and Android.

Smiling Mind

Smiling Mind is a free app for meditation and mindfulness developed by psychologists and educators to help bring balance to users’ lives. The user-friendly interface is designed to assist people in dealing with the pressure, stress, and challenges of daily life. It has dedicated sleep programs for adults, teens, and even kids. The app offers guided meditations that help users wind down at night to assist with both getting to sleep and improving overall sleep quality. It also touts being able to help increase productivity and attention, help in anxiety reduction and stress management, offer clearer and more focused thinking, and increase positive emotion, life satisfaction, and self-esteem beyond the workplace.

Available on iOS and Android.

Dare: Panic & Anxiety Relief

Dare app offers users an interactive experience that helps users overcome anxiety, panic attacks, worry, and insomnia. It comes with evidence-based information on anxiety, panic attacks, and other topics. It has exercises to help users work through their anxieties and offers several meditations too. Users can also download the free audio guides to help them meditate and tackle insomnia. In addition to its free version, its robust paid subscription comes at a price tag of $9.99 a month.

Available on iOS and Android.

Stop Panic & Anxiety Self-Help

Stop Panic & Anxiety Self-Help app helps users monitor and manage symptoms of panic. The app includes articles about anxiety and cognitive behavioral therapy (CBT) and includes effective tools for relaxation, mindfulness, and teaching audios. With it, users have access to a mood log and analysis, cognitive diary, healthy goals, and more.

Available on: Android.

Bearable

Bearable is a simple, customizable health tracker that helps users track trends and patterns in relation to their moods and symptoms through the use of calendars and graphs. With it, users can understand the impact of different treatments and medications on health issues such as anxiety, depression, pain, fatigue, and mood disorders. Users can also use Bearable to identify triggers, find the cause of flare-ups, help with medical appointments, manage existing health conditions, and understand correlations between their habits and health. Users can customize reminders for diary entries, medication, and more while being able to sync their health data from Apple Health and Apple Health Kit. The free version comes with a basic version, while subscriptions start at $4.49/month,

 Available on iOS and Android.

Shine

The Shine app can help you start your mental wellness through daily meditation and Self-Care Courses. It helps users to log and track their mood, get support from a diverse community, and explore an audio library of over 800 meditations, bedtime stories, and calming sounds to help you shift your mindset or mood. Its free version offers daily meditations, a daily article and the ability to log your gratitude its more robust paid version comes with a $14.99 a month subscription.

 Available on iOS and Android.

Best Apps for Anxiety Disorders (Paid)

If you are looking for anxiety apps that offer robust features and enhanced tools, you might want to look towards paid apps where you pay upfront for the app or through subscriptions. Below are our picks of best-paid anxiety apps:

Calm App

Calm is an easy-to-use meditation app that helps to relieve anxiety. It achieves this by offering nature sounds and sleep stories to help users get into a relaxed sleep. The app is designed to cater to anyone, whether you’re new to meditation or a seasoned expert. It’s also for anyone who needs a mental break, a soothing sound, or a peaceful night’s rest. It comes with guided meditations that are available in lengths of three to 25 minutes. Additional features include sleep stories narrated by well-known voices like Matthew McConaughey, a music library with exclusive tracks from top artists like Keith Urban and Disney, short videos with mindful movement and gentle stretching for every body type, and Masterclasses taught by world-renowned experts in the field of mindfulness, soundscapes, and nature sounds to use during meditation or to help you sleep, breathing exercises to help you relax, and more.

Available on iOS and Android.

Pricing: Calm comes with a $6.99 a month subscription while with the free version, the app offers a limited number of guided exercises and meditative audio to help relieve stress.

Sanvello

Sanvello, formerly known as Pacifica, is a health and wellness app that focuses on stress, anxiety, and depression. Users’ journey with Sanvello journey is customizable, meaning the app checks in with how you’re feeling so you can track your emotions and progress over time. As patterns are identified, Sanvello will provide customized tools rooted in cognitive behavioral therapy to keep you on the path to feeling better. The app focuses on mindfulness and Cognitive Behavior Therapy (CBT) and comes with audio exercises that focus on meditation, deep breathing, and other activities. Users can also access tools that include a mood tracker, daily challenges, goal tracking, and a health tracker.

Available on iOS and Android.

Pricing: Sanvello comes with a $3.99 monthly subscription while offering a limited free version.

Insight Timer – Meditation App

Insight Timer app offers meditation solutions to calm the mind, reduce anxiety, manage stress, sleep deeply and improve happiness. It comes with free guided meditations for both beginners and experienced practitioners. It also offers short meditation sessions when you are on the go, helping you to build a daily habit in addition to thousands of music tracks and ambient sounds to calm the mind, focus, sleep better and relax. This app also offers statistics and milestones for tracking your progress.

Available on iOS and Android.

Pricing: Insight Premium Meditation comes with a $9.99 monthly subscription while offering a free version as well.

InnerHour

The InnerHour app is created by mental health professionals that offer a self-help tool, which provides users with a digital experience of therapy. The easy-to-use app has specific programs to help with worry, stress, sleeplessness, depression, and anger. It comes with self-help courses on depression, anxiety, sleeplessness, stress, anger, and happiness. Users can also access therapists through the app.

Available on iOS and Android.

Pricing: InnerHour comes with a $4.99 monthly subscription while offering a limited free version.

HeadSpace

The Headspace app helps users to meditate and sleep soundly. It offers guides on how to practice mindfulness in your everyday life. With it, you learn how to relax, manage stress, and focus your energy to become more centered and well-rested. Its features include daily meditations, sleep meditations, stress relief, coping meditations, and more. It offers over 40 effective meditation courses on topics that include stress and sleep.

Available on iOS and Android.

Pricing: Headspace comes with a $ 12.99-a-month subscription while offering a seven-day free trial.

BetterMe: Mental Health

BetterMe mediation app helps users by offering simple meditations and guided courses for mental well-being. The app is a product of a collaboration with mental health specialists to offer tools and coping strategies from Cognitive Behavioral Therapy (CBT) to help you tune in to the world surrounding you. The tools available include guided meditations, stress-relief practices, breathwork, and sleep meditations.

Available on iOS and Android.

Pricing: BetterMe comes with a $ 9.99-a-month subscription while offering a free version as well.

Take Steps to Improve Your Mental Health Today

Mental health issues are a very serious matter, as they affect how we think, feel, and behave in our daily lives. They also affect our ability to cope with stress, overcome challenges, build relationships, and deal with life’s setbacks. Strong mental health isn’t simply about the absence of mental health problems but also about being emotionally resilient.

Emotionally and mentally resilient people can cope with difficult situations and maintain a positive outlook. This helps them remain focused, flexible, and productive during both good and bad times. Mental health is not only about mental health issues such as generalized anxiety disorder or elevated anxiety levels but also about making continuous improvements in how we deal with issues and strive to be better versions of ourselves.

Speaking to a Mental Health Professional

If you regularly have anxious thoughts or experience anxiety symptoms, seeking the help of a mental health professional can help you better understand yourself and your feelings and generally make sense of everything going on in your life and how that makes you feel. They can also help you resolve complicated feelings or find ways to cope with them.

What is the best app for anxiety?

Calm is considered the best app for anxiety. It helps tackle insomnia that comes with feeling anxious. Through sleep, meditation, relaxation, and other tools, Calm helps you not only deal with anxiety but remain productive and emotionally resilient.

Is there an app for people with social anxiety?

Headspace can help people deal with social anxiety. It offers guides on how to practice mindfulness in your everyday life. With it, you learn how to relax, manage stress, and focus your energy to become more centered and well-rested.

Is there a free app to help with anxiety?

MindShift helps users manage anxiety and stress using evidence-based anxiety management strategies based on Cognitive Behavioral Therapy (CBT). This free self-help anxiety relief app helps to reduce stress, learn more about anxiety, develop more effective ways of thinking, be mindful, and relax.

What is a good game for anxiety?

SuperBetter is an app designed by Jane McGonigal and is inspired by her book SuperBetter. It helps to incorporate Role Playing Gaming (RPG) in real life to address challenges such as anxiety, depression insomnia, willpower, and others by offering activities to do to overcome them.

Image: Depositphotos

This article, "Best Anxiety Apps for Small Business Owners" was first published on Small Business Trends

Wellness Wednesday provides a perfect reminder to work toward a healthy lifestyle. Business owners often need an excuse to take breaks and focus on wellness. And sharing wellness tips with employees can make your entire workplace healthier. Here are some Wellness Wednesday ideas to pass along.

1. Practice Meditation

Meditation provides numerous proven advantages. It can help alleviate stress, enhance concentration, and boost creativity. Consider dedicating time daily to breath work or guided relaxation; even just a few minutes can be incredibly beneficial.

2. Plan a Workout Routine

Fitness isn’t just a way to lose weight. A solid exercise program can also lead to more energy, higher self-esteem, and improved moods. Encourage team members to find a method that they enjoy and work it into their daily routine.

3. Reduce Your Caffeine Intake

Excessive caffeine can increase anxiety. And enjoying a caffeine boost in the afternoon can potentially disrupt sleep. Switching to decaf, herbal tea, or water may support mental health and sleep function.

4. Exercise on Your Lunch Break

Physical activity doesn’t need to be time-consuming. Build healthy habits into the small pockets of time throughout your day. For example, take a walk or do a quick yoga session on your lunch break.

5. Eat Fresh Fruit and Veg

Small changes can significantly enhance your diet over time. Rather than eliminating foods, focus on incorporating more fresh produce into each meal. These nutrient-rich foods help you feel fuller, leaving less space for unhealthy options later on.

6. Practice Sleep Hygiene

Working to improve sleep can lower stress levels and improve brain function. Create a nightly routine, shut off screens, and keep your room dark and quiet at night.

7. Try Yoga

Yoga is a low-impact option that can build strength and improve mental health. Try a class or find a video workout online.

8. Cut Your Sugar Intake

Sugar is a huge part of most people’s diets. Cut back on sweets and sugary drinks to improve energy levels naturally instead.

9. Perfect Your Work-Life Balance

Spending time with family, friends, and community is important for mental health. No matter how focused you are on work, create times when you shut off devices and enjoy yourself or slow down and rest.

10. Unplug from Your Devices

Being constantly connected to social media and email can increase stress and overstimulation. To alleviate this, consider taking breaks over the weekend or during dinner and family time. You can do this by leaving your phone in another room or turning it off completely. Don’t forget to check out our wellness tips on Wednesday for more ways to manage your digital life!

11. Count Your Steps

A dedicated workout isn’t the only way to maintain a healthy weight and improve cardiovascular fitness. Movement in your daily life, like the short walk into your office, can also contribute to your wellness goals. Use a fitness tracker to count how many steps you take each day so you’re motivated to work in more movement.

12. Improve Dental Hygiene

Dental health plays a significant role in heart health and can decrease the risk of several conditions, including diabetes. To maintain good dental health, brush and floss daily and schedule appointments with your dentist twice a year. This routine will help minimize the risk of tooth decay and gum disease.

13. Practice Gratitude

Feeling grateful for what you have can improve your mood and lead to a happier world. Write down three things you’re grateful for each morning or evening to build this into your routine.

14. Track Your Water Intake

Do you drink enough water each day? Most people aren’t sure, so keep track on a note by your desk or on your smartphone. Then, increase hydration as needed.

15. Enjoy a Green Smoothie

Green smoothies can include tons of nutrition. Add fruits, veggies, seeds, nut butter, and protein for a well-balanced snack each day.

16. Stretch Throughout the Day

Sitting at a desk all day is bad for your spine and joints. Send employees reminders to get up and stretch or walk about once every hour.

17. Learn a New Skill

Just like with physical fitness, your brain needs exercise to improve strength and resilience. There are tons of ways to do this — learn an instrument, practice a new language, or complete challenging puzzles.

18. Build Breaks into Your Schedule

Don’t wait until the weekend or a long vacation to rest. Block off parts of your calendar to sit and eat quietly, enjoy nature, or just lounge around the house.

19. Start a New Hobby

Engage in enjoyable activities to boost your happiness and reduce stress. Consider trying painting, joining a club, or exploring secondhand stores for unique collectibles.

20. Try Therapy

Talking through stress can improve your mood, relationships, and lifestyle. Some people are resistant to therapy. But there are plenty of options, including in-person, phone, video, and text sessions.

21. Meal Prep for the Week

Eating healthy can be challenging when you’re constantly on the go. Rather than relying on fast food restaurants or vending machines, consider planning your meals ahead of time. Dedicate some time each Sunday to prepare your food, ensuring you’re well-equipped for the week. This proactive approach can help you stay on track with your wellness Wednesday tips.

22. Spend Time in Nature

Spending time outdoors can improve your mood and increase your vitamin D. Try working outside for an afternoon, reading on your patio, or switching out the treadmill for an actual walk.

23. Take Deep Breaths

Breathing facilitates the delivery of more oxygen to your organs and tissues. While your body naturally performs this function, there are times when you need to pause, slow down, and truly rejuvenate both your body and mind.

How to Use These Wellness Tips to Promote Healthy Habits to Employees

The Wellness Wednesday tips above can help both you and your employees make healthier choices. To share them, think about how you normally communicate with your team and create a habit of sharing health related content there regularly.

Wellness Wednesday Tip of the Week

Sometimes, it helps to have a weekly habit of sharing tips. Turn it into a tradition that employees look forward to each Wednesday.

Share Tips at the End of Meetings

One approach is to incorporate wellness tips into your weekly staff meetings. You can either share a thought at the beginning or end of the meeting or encourage team members to share their own experiences and insights, allowing everyone to learn from one another.

Create a Thread in Your Team’s Communication App

If you have a remote team or usually communicate virtually, start a thread for tips and other articles related to well being so everyone can share together.

Image: Depositphotos

This article, "23 Wellness Wednesday Tips to Share with Employees" was first published on Small Business Trends

What Exactly is Wellness Wednesday?

Wellness Wednesday is not an officially regulated activity. Rather, many businesses and organizations use the term independently to promote a healthy lifestyle in their own way.

The term gained popularity in the early days of social media, as brands shared tips and tricks under the #WellnessWednesday hashtag. But today, many workplaces use it to promote well being among employees.

Potential Topics for Wellness Wednesday:

• Physical activity ideas
• Nutrition tips and healthy recipes
• Sleep hygiene practices
• Mindfulness and meditation exercises
• Mental health resources and coping mechanisms

Why is Wellness Wednesday Important?

Promoting physical and mental health makes workers and society as a whole happier and more productive. The following section outlines some specific ways Wellness Wednesdays can teach people how to stay healthy in the workplace.

10 Benefits of Getting Your Business Involved in Wellness Wednesday

Wellness Wednesdays involve sharing suggestions and inspirational ideas that promote physical activity, nutrition, quality sleep, mindfulness, and mental health. Here are some benefits businesses can realize by participating.

• Better physical and mental health
• Promotion of a sustainable healthy lifestyle
• Stress reduction and coping mechanisms
• Enhanced focus and energy levels
• Boost in morale and happiness
• Achievement of a better work-life balance
• Increased engagement and teamwork
• Decreased absences due to illness
• Lowered healthcare-related expenses
• Reduced turnover rates

1. Better Physical and Mental Health

Promoting holistic health is a central tenet of successful teams. When employees receive actionable advice about nutrition, exercise, and mental well-being, they can proactively address potential health issues.

A holistic approach not only reduces physical ailments but also enhances mental clarity. When you share such tips, it sends a powerful message: the company’s interest in their well-being goes beyond their professional output.

Such an initiative can foster a sense of belonging, boosting morale and job satisfaction.

2. Healthy Lifestyle

Wellness Wednesday stands as a beacon for lasting change, not just ephemeral health trends. By fostering a comprehensive understanding of well-being, it equips employees with the knowledge to make informed choices daily.

Encouraging a holistic view, where physical health intertwines with mental and emotional well-being, promotes continuity in health practices. It emphasizes that wellness isn’t a one-time event but an ongoing journey, seamlessly blending into everyday routines.

3. Lower Stress Levels

In today’s fast-paced world, stress is a constant companion for many. By offering resources like meditation techniques or even simple relaxation exercises, employees get a valuable arsenal to combat daily stressors.

Moreover, when the organization actively promotes stress-reducing activities, it creates an environment that acknowledges the challenges employees face, both in and out of the office.

This proactive approach not only enhances productivity but also underscores the company’s commitment to their holistic well-being.

4. Increased Focus

Concentration often takes a hit when an individual’s health is compromised. Even minor health issues can be a significant distraction, leading to decreased efficiency. By advocating self-care practices and innovative wellness strategies, employees can rejuvenate their mental faculties.

Better sleep, better nutrition, and reduced stress culminate in a sharper mind. In this enhanced state, innovation flourishes, and tasks that once seemed challenging become more manageable.

5. Improved Morale

A positive work environment is symbiotically linked with employee well-being. Regular exercise, a balanced diet, and effective stress management techniques not only enhance physical health but also elevate mood.

When employees feel good, it shows, leading to more vibrant interactions and a more cohesive team dynamic. Such a harmonious atmosphere significantly reduces workplace conflicts and fosters an environment of mutual respect and cooperation

6. Better Work Life Balance

A well-rounded life is about more than just work. Employees who are physically and mentally healthy often find it easier to juggle their professional and personal commitments. This equilibrium ensures they can give their best at work while still having enough energy for personal passions and family time.

Creating an atmosphere where health is prioritized means employees feel more equipped to delineate their work and personal lives, resulting in a richer, more fulfilling experience in both spheres.

7. Increased Engagement

Community-building is an essential aspect of a thriving workplace. Wellness Wednesday doesn’t just provide individual benefits; it serves as a platform for collective activities.

Whether it’s group fitness challenges, shared recipes, or outdoor lunchtime walks, these shared experiences cultivate a sense of camaraderie.

When team members bond over health and wellness activities, it deepens their connection, leading to enhanced teamwork and an overall more harmonious work environment.

8. Fewer Sick Days

A robust immune system is a natural outcome of a healthy lifestyle. When employees actively engage in the wellness practices you suggest, they build up their defenses against common ailments.

This proactive health management means fewer unscheduled absences, ensuring smoother team operations. Moreover, when they do need to take time off, it’s for rejuvenating breaks rather than recuperating from illness, ensuring they return to work refreshed and ready to contribute effectively.

9. Reduced Healthcare Costs

An ounce of prevention is worth a pound of cure. Encouraging your team to adopt preventive health practices means fewer visits to the doctor and a reduced need for medical interventions.

Regular exercise, mindful eating, and mental wellness practices can stave off chronic conditions and mitigate the need for extensive medical care.

In the long run, this not only benefits individual employees but also significantly reduces the company’s healthcare expenditure, representing a win-win for everyone.

10. Lower Turnover

Employee retention is a clear indicator of a company’s internal health. By creating an environment where employees feel cared for and valued, you enhance their loyalty to the company.

When workers are physically fit, mentally agile, and emotionally supported, they perceive the workplace as a nurturing environment, reducing the allure of seeking opportunities elsewhere.

By fostering such a holistic workspace, you lay the foundation for long-term employee commitment, ensuring continuity, and sustained growth for the company.

Comparison: Traditional Work Environment vs. Wellness Wednesday Work Environment

Incorporating the principles of Wellness Wednesday can bring about significant positive changes to your workplace. The following table provides a comparison between a traditional work environment and one that has integrated Wellness Wednesday principles:

Get Involved This Wellness Wednesday

Wellness Wednesday isn’t just a trending topic on social media. Businesses can use this concept to create a real community among employees, helping them stay active, eat better, and enjoy a happier lifestyle.

Encouraging Physical Activity: Beyond the Desk

Incorporating physical activity into the workday can significantly enhance employees’ health and productivity. Consider organizing short group exercises during breaks, such as stretching sessions, quick walks, or even stand-up meetings.

These activities not only invigorate the body but also stimulate the mind, preparing it for more focused work sessions. Promoting a culture where movement is integrated into the daily routine can counteract the sedentary nature of office jobs and foster a more energetic workplace environment.

Nutrition Tips and Healthy Eating Habits

Nutrition plays a crucial role in overall wellness. Use Wellness Wednesday to share nutritional tips, healthy eating habits, and even simple, nutritious recipes that employees can try at home.

Consider partnering with a nutritionist for a monthly health talk or setting up a healthy snack station in the office. Encouraging employees to make better food choices can lead to improved energy levels, better health outcomes, and a more positive workplace atmosphere.

Prioritizing Sleep Hygiene for Better Rest

The importance of quality sleep cannot be overstated. Educate employees on the benefits of good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a restful environment, and disconnecting from screens before bedtime.

Sharing strategies for improving sleep can help employees feel more rested and alert, reducing fatigue and enhancing overall performance at work.

Mindfulness and Meditation for Stress Management

Introduce mindfulness and meditation practices as tools for managing stress and enhancing mental clarity. Organize short guided meditation sessions or provide resources for employees to explore mindfulness on their own.

These practices can help employees develop a more focused and calm approach to their work and personal lives, improving their ability to handle stress and challenges.

Providing Mental Health Resources and Support

Mental health is an essential component of overall wellness. Provide employees with resources and support for mental health, such as access to counseling services, mental health days, and workshops on coping mechanisms.

Creating an open and supportive environment where mental health is prioritized can contribute to a healthier, more resilient workforce.

Creating a Wellness Wednesday Community Board

Foster a sense of community and shared learning by creating a Wellness Wednesday community board—either physically in the office or digitally on the company intranet. Employees can share their wellness tips, success stories, and healthy recipes.

This collaborative space encourages employees to engage with each other, share their wellness journeys, and support their colleagues in achieving their health goals.

Organizing Wellness Challenges and Incentives

Motivate employees to participate in wellness activities by organizing challenges and offering incentives. Whether it’s a step challenge, a healthy eating week, or a mindfulness challenge, these activities can be fun and engaging ways to promote wellness.

Incentives such as extra time off, gift cards, or wellness-related prizes can further encourage participation and make Wellness Wednesday something employees look forward to.

Encouraging Regular Health Check-ups

Remind employees of the importance of regular health check-ups and screenings. Encourage them to stay on top of their health by scheduling annual physicals and taking advantage of any health screenings offered by the company’s health plan.

Providing information on the types of screenings recommended for different age groups can help employees take proactive steps toward their health.

Offering Flexibility for Work-Life Balance

Recognize the importance of work-life balance in overall wellness. Offer flexible working arrangements, such as telecommuting options or flexible hours, to help employees manage their personal and professional responsibilities more effectively.

This flexibility can lead to a more balanced and satisfied workforce, reducing stress and enhancing productivity.

Evaluating and Improving Wellness Wednesday Initiatives

Finally, continuously evaluate and improve your Wellness Wednesday initiatives based on employee feedback and participation rates. Regularly soliciting feedback can help you understand what’s working and what could be improved, ensuring that your wellness initiatives remain relevant, engaging, and beneficial to your employees.

This ongoing commitment to wellness can help foster a culture of health and well-being within your organization, contributing to happier, healthier employees and a more positive work environment.

By and continuously focusing on the well-being of employees, businesses can create a more vibrant, healthy, and productive workplace. Wellness Wednesday serves as a weekly reminder to prioritize health and well-being, not just for the benefit of individual employees but for the overall success of the organization.

Whether you share simple tips or host events or activities, focusing on wellness can be a major benefit to all types of workplaces.

Image: Depositphotos

This article, "What is Wellness Wednesday?" was first published on Small Business Trends

If you’re willing to shell out some extra cash, there are many running apps that can help you reach your fitness goals while offering some extra features. (Many of the apps on the list do come with a no-cost version in case you wish to try before you buy.

Criteria for Choosing a Running App: Our Methodology

When it comes to selecting the right running app, it’s crucial to consider various factors that align with their specific needs and goals. Here are the key criteria we take into account, with each rated on a scale of 1 (least important) to 5 (most important):

1. User-Friendly Interface (Importance: 5/5):
   • Intuitive navigation and user-friendly design make it easier to access essential features without a steep learning curve.
2. Compatibility (Importance: 4/5):
   • Ensure the app is compatible with the user’s device, whether it’s iOS, Android, or wearable technology like Apple Watch or Fitbit.
3. Tracking Accuracy (Importance: 5/5):
   • Accurate GPS tracking and real-time data updates are crucial for measuring performance and setting goals.
4. Training Plans (Importance: 4/5):
   • The availability of customizable training plans can help users reach their fitness goals, whether it’s running a 5K or a marathon.
5. Performance Metrics (Importance: 4/5):
   • Detailed performance metrics such as pace, distance, heart rate, and elevation gain provide valuable insights for improvement.
6. Integration with Wearables (Importance: 3/5):
   • Compatibility with fitness wearables like smartwatches can enhance the user’s tracking experience.
7. Community and Social Features (Importance: 3/5):
   • Social sharing, challenges, and connecting with a running community can boost motivation and provide a sense of camaraderie.
8. Cost (Importance: 2/5):
   • The app’s pricing structure, including free vs. premium features, should align with the user’s budget.
9. Audio Coaching and Feedback (Importance: 4/5):
   • Real-time audio cues, coaching, and feedback can keep users motivated and informed during their runs.
10. Offline Mode (Importance: 3/5):
    • The ability to use the app in offline mode can be essential for runners who prefer to disconnect from the internet during workouts.
11. Safety Features (Importance: 5/5):
    • Features like live tracking, emergency alerts, and route sharing can enhance user safety during solo runs.
12. Reviews and Ratings (Importance: 4/5):
    • Checking user reviews and ratings can provide insights into the app’s reliability and user satisfaction.

Best Apps for Running

1. MapMyRun from Under Armor

While there’s a version of this app that’s free, the paid version — MapMyRun MVP — includes a host of additional features, such as unlimited maps, heart rate analysis, and mobile coaching. The accuracy, user-friendly interface, and advanced features make this a top pick.

Available on: iOs and Android

Pricing: $5.99/month or $29.99/year

2. Runkeeper

Again, you can get this app– by Asics — for free, but Runkeeper Go includes live tracking of your progress along running routes, the ability to compare yourself to others, and weekly training plans. It’s customizable and includes tons of advanced features.

Available on: iOs and Android

Pricing: $39.99/year

3. Apple Fitness Plus

Apple Fitness+ is the premium subscription version of the regular Apple health app, featuring 11 workout types, including HIIT and strength, guided meditations and new workouts each week. Thanks to its compatibility with wearable devices, it offers Apple watch users recommendations for the Woke and Mindfulness apps.

Available on: iOs

Pricing: $9.99/month or $79.99/year

Unlocking Your Full Potential: Advanced Features in Running Apps

In our quest for fitness and improved health, running apps have become our trusted companions, offering a plethora of features to help us achieve our goals. While free versions of these apps provide a solid foundation, there’s a world of advanced features waiting to be unlocked by those willing to invest a little more. In this section, we explore the advanced features that can take your running experience to the next level and help you reach your fitness aspirations.

1. Personalized Training Plans

Many premium running apps offer personalized training plans that cater to your specific fitness objectives. Whether you’re aiming to run your first 5K or preparing for a marathon, these plans can be tailored to suit your needs. These plans often consider factors like your current fitness level, goals, and the time you have available for training.

For instance, if your goal is to improve your endurance, the app might create a training plan that gradually increases the duration and intensity of your runs over several weeks. On the other hand, if you’re looking to boost your speed, the plan might incorporate interval training sessions.

These personalized plans provide structure and direction to your training, ensuring that you progress steadily while minimizing the risk of overtraining or injury. By following a plan that’s designed specifically for you, you can maximize your potential and see better results in your running journey.

2. Performance Metrics and Analysis

Advanced running apps offer an array of performance metrics and in-depth analysis tools that allow you to gain a deeper understanding of your running performance. While basic apps may track your distance, pace, and time, premium versions often provide more granular data.

Some of the advanced metrics you might encounter include:

• Cadence: This refers to the number of steps you take per minute. Maintaining an optimal cadence can help improve running efficiency and reduce the risk of injury.
• Ground Contact Time: This measures the time your foot spends on the ground with each step. Shorter ground contact times are generally associated with more efficient running form.
• Vertical Oscillation: It indicates how much you bounce while running. Reducing vertical oscillation can enhance running economy.
• Stride Length: This metric evaluates the length of your steps. Finding the right stride length can influence your running speed and efficiency.

With access to these metrics, you can identify areas where you can make improvements in your running form and technique. Some apps even provide real-time feedback on these metrics during your runs, helping you make on-the-fly adjustments for better performance.

3. Heart Rate Monitoring

Monitoring your heart rate during your runs can provide valuable insights into your cardiovascular fitness and training intensity. Many advanced running apps integrate with heart rate monitors, including chest straps and wrist-based sensors, to give you a more accurate picture of your effort level.

By tracking your heart rate, you can:

• Determine the appropriate intensity for different types of runs, such as easy, moderate, or high-intensity sessions.
• Gauge your fitness progress over time. An improving heart rate profile can be a sign of increased cardiovascular fitness.
• Prevent overtraining by ensuring that you stay within your target heart rate zones for specific workouts.
• Analyze how external factors, such as weather and terrain, affect your heart rate response during runs.

Some premium apps even offer heart rate analysis features that provide detailed graphs and summaries of your heart rate data, helping you make informed decisions about your training.

4. Audio Coaching and Feedback

Motivation and guidance are crucial elements of a successful running journey. Premium running apps often include audio coaching features that offer real-time feedback and encouragement during your runs.

Audio cues can include:

• Mileage updates: Hearing your progress can be motivating and help you pace yourself.
• Pace alerts: The app can notify you if you’re running too fast or too slow to reach your target pace.
• Form and technique tips: Some apps provide guidance on maintaining proper running form to prevent injury.

These audio cues can help you stay focused, motivated, and on track with your training plan. They can make solo runs feel like you have a virtual coach by your side, guiding you every step of the way.

5. Social and Community Integration

Running apps are not just about tracking your individual progress; they can also connect you with a global community of runners who share your passion. Many premium running apps offer social features that allow you to connect with friends, join challenges, and share your achievements.

Community integration can:

• Provide a support network: Running with others, even virtually, can boost motivation and accountability.
• Offer friendly competition: Participating in challenges and leaderboards can encourage you to push your limits.
• Facilitate knowledge sharing: You can learn from experienced runners and exchange tips and advice.

Whether you’re looking for camaraderie, competition, or inspiration, the social aspects of running apps can add a whole new dimension to your running experience.

Tips for Choosing the Best Running Apps

• Determine Your Goals: Before selecting a running app, clarify your fitness goals. Are you training for a marathon, trying to lose weight, or simply looking to stay active? Different apps cater to different needs.
• Check Compatibility: Ensure the app is compatible with your smartphone and any wearable devices you use, like a Fitbit or Apple Watch.
• Evaluate Tracking Features: Look for apps that offer accurate GPS tracking, distance, pace, and calorie counting. If you’re training for a race, find an app that tracks elevation gain and split times.
• Consider Training Plans: If you need structured training, opt for apps that offer personalized training plans, interval training, or tailored workouts.
• Review Social Features: If community support motivates you, choose an app with strong social features like sharing runs, joining challenges, or competing with friends.
• Assess the Subscription Model: Many apps offer free basic versions with premium features available at a cost. Decide if the additional features are worth the subscription fee for your needs.
• Prioritize Safety: For those who often run alone, consider apps with safety features like live tracking or emergency contacts.
• Look for Additional Tools: Some apps offer extra tools like audio coaching, music integration, or virtual races, which can enhance your running experience.
• Read User Reviews: Check the app store reviews to understand the user experience and any potential issues with the app.
• Test Multiple Apps: Don’t hesitate to try out a few apps before settling on one. Many offer free trials, which can be a great way to determine if an app suits your needs.

What is the best running app overall?

Much of the online consensus points to one of the most popular running apps, Runkeeper, for its real-time audio-guided workouts, regular supply of routes, and features like Gear Tracker, which notifies you to know when you need new running shoes.

What is the best running app with a free version?

Again, Runkeeper — which has free and paid versions — seems to (pardon the pun) run away with this category.

What is the best running app for beginners?

Definitely, C25K, which is designed with beginners in mind.

What is the safest running app?

There are a number of apps designed with runner safety in mind, among them ROAD iD, whose safety feature lets five of your chosen friends or relatives track your route via text or email.

Image: Depositphotos

This article, "The Best Apps for Running" was first published on Small Business Trends

Keeping everyone in your company healthy has a positive impact on your business. By cultivating healthy lifestyle habits you can help increase productivity and boost performance in the workplace. Weight loss apps can help you do these as they offer users an easy and quick way to track their lifestyle habits, such as calorie intake and exercise routines. In addition, users can benefit from using their social and community features to get social support and information on positive lifestyle choices. In this article, we offer our top picks of weight loss apps that can not only help you shed pounds but get on the road to a healthy lifestyle.

Do Weight Loss Apps Actually Work?

Wealth loss and fitness apps come with features that help us to keep motivated towards our weight loss goals and maintain healthy lifestyles.  They are not only easy to use but many of their solutions are supported by scientific evidence and offer tracking tools, courses, calorie counters, and more.

Why You Should Download a Weight Loss App

Besides being available on your smartphones weight loss apps help keep us motivated towards our weight loss goals and maintain healthy lifestyles, additional perks include:

Offer personalized weight loss support: Weight loss apps come with interfaces that are friendly and easy to use. Allowing you to easily count calories and track your weight loss.

Offer effective diet planning: weight loss apps come with planning and scheduling features making it easier for you to monitor progress, and see how far it is to reach your goal.

Keep you accountable: weight loss can be a challenge but apps can help ease the burden by keeping you on the right track. They can help track your caloric intake and exercise levels to know how active you are every day. By providing you with the information and tools you need to live a healthier lifestyle you can keep an eye on what type of calories and nutrients your body needs to maintain its optimal weight.

Plenty of tools, education, and resources: Besides offering you tools to track your progress some great weight loss apps offer weight loss tips, courses, knowledge, and interact with other users through the community where you can get support on the best lifestyle approach.

Go at your own pace: whether you want to work out at the gym or at home weight loss apps offer support from those highly committed lifestyle aficionados to novices.

Types of Weight Loss App

Weight loss apps come in three broad categories fitness apps, health apps and calorie counter apps.

Fitness apps: Fitness apps for businesses provide the users with instructions on exercise routines, physical activity, nutritional programs, or some other fitness topic.

Health apps: health apps are designed to help users make healthier choices in their everyday life by offering advice about fitness or nutrition. Others help doctors and patients communicate from afar, like apps for diabetics that automatically sent glucose readings to their primary care physicians.

Calorie counting or nutrition apps: Calorie counting apps act like food tracking apps that allow users to log and track their daily calorie intake, recommend brain snacks, offer calorie information from food databases, meal planning, food tracking, or upload photos of scanned food labels.

Choosing the Best Weight Loss App for Entrepreneurs- Our Methodology

Embarking on a weight loss journey as an entrepreneur can be a demanding task. At Small Business Trends, we recognize that entrepreneurs often lead busy lives, making it challenging to focus on personal health and weight loss. To help our entrepreneurial readers find the most effective weight loss apps, we’ve established specific criteria for evaluation. Each criterion is ranked on a scale from 1 to 5, where 1 indicates lesser importance and 5 the highest importance in our assessment:

1. Ease of Use and Accessibility
   • Importance: 4
   • Considering the busy schedules of entrepreneurs, we prioritize apps that are user-friendly and easily accessible. Quick setup and intuitive navigation are key.
2. Customization to Individual Needs
   • Importance: 5
   • Every entrepreneur’s weight loss journey is unique. We value apps that offer personalized plans, taking into account individual goals, dietary preferences, and activity levels.
3. Integration with Fitness Devices and Apps
   • Importance: 4
   • Compatibility with wearable fitness trackers or other health apps is important for streamlined tracking of physical activities and health metrics.
4. Nutritional Information and Diet Tracking
   • Importance: 5
   • Accurate tracking of dietary intake and access to nutritional information are crucial for effective weight management. We look for apps providing comprehensive food databases and meal tracking functionalities.
5. Motivational Tools and Community Support
   • Importance: 3
   • Features like goal setting, progress tracking, and community forums can be motivational, especially for entrepreneurs who thrive on networking and peer support.
6. Data Privacy and Security
   • Importance: 5
   • With sensitive personal health data involved, stringent security and privacy measures are non-negotiable. We recommend apps that demonstrate a strong commitment to data protection.
7. Cost-Effectiveness
   • Importance: 3
   • While affordability is a consideration, we believe in the value of investing in health. We assess the balance between cost and the features offered.
8. Scientifically Backed Approaches
   • Importance: 4
   • We give preference to apps that base their recommendations on scientific research and evidence-based practices for weight loss and health improvement.

Our evaluation is tailored to ensure that the weight loss apps we recommend are not only effective in helping entrepreneurs manage their weight but also align with their unique lifestyles and professional demands.

12 Best Free Weight Loss Apps

A good weight loss app will motivate you by either motivating you to get in more activity towards losing weight or by offering you insights into your calorie intake, daily activity, and more. Some come with app purchases, ads and more below are some of our top picks of free weight loss apps:

1. MyFitnessPal: Calorie Counter

The MyFitnessPal app helps users to lose weight and build healthy habits. It comes with a food database that touts of having over 14 million foods to help you accurately log everything you eat. The app lets you log meals, set goals, track progress and even connect with the 200 million-plus community. Its free app’s features include a barcode scanner, body measurements, track calories, exercise log, food diary, goal setting, in-app challenges, track food intake, progress charts, healthy recipes, reminders, water intake tracker, weight log, and more. So you can truly customize the experience to your individual needs and goals. In addition to the free plan, MyFitnessPal Premium version plan comes with a $9.99 monthly subscription offering additional features.

Available on: iOS and Android.

2. MyNetDiary – Calorie Counter

MyNetDiary app lets you count calories, log your food intake, and track macros. This app offers a sleek, smart, simple weight-loss, diet, and nutrition assistant in one easy-to-use interface. Its free version comes with a robust foods mega-database validated and updated daily with restaurants, grocery stores, special diets, and ethnic foods; fast food entry with barcode scanner and instant search capabilities; exercise routine tracking; daily coaching messages and tips; fully customizable dashboard; and more. MyNetDiary comes with an $8.99 a month subscription while the free version is also available.

Available on: iOS and Android.

3. Lose It!

Lose It! is a calorie tracking app that educates users on their nutrition needs and calorie intake. To get started users will just input their profile details with their goal weight and it will calculate the daily calorie budget that best suits them. Users can also use it to track their food intake, weight, and activity. Through the macro tracking, you also have the option to set personalized macronutrient goals to ensure you’re getting enough protein, carbs, and more. Lose It! basic features are free while its Premium features start at a $29.99 monthly subscription.

Available on: iOS and Android.

4. Fitbit

Fitbit’s weight loss app lets you track your stats, and stay motivated on your journey to healthy living. It features tools for choosing workouts, nutrition programs, meditation tracks, sleep tools, and more. Users can also connect with friends, start challenges and join community support to set goals, earn achievement badges and celebrate milestones. It also offers the Fitbit smartwatch to help you further track your activity, workouts, sleep, nutrition, stress, and more. Available for free its premium package comes with a $9.99 monthly subscription and offers habit-forming programs, audio & video workouts, and advanced insights.

5. Cronometer

The Cronometer app offers a calorie and nutrition counter. It comes with a ton of nutrient tracking information which you can access with a free account. In addition to telling you how many calories you consumed, the app monitors macronutrient goals and provides a nutrient summary including vitamins, minerals, carbohydrates, lipids, and protein, all backed by scientific data. It helps you develop healthy habits by encouraging you to not just focus on counting calories but on your nutrition as a whole through tracking exercise, biometrics, and health data. Though available for free its paid versions come with a $10.99 monthly subscription offering Ad-free, recipe Importer, timestamps on diary entries, fasting timer, custom charts & biometrics, and more.

Available on: iOS and Android.

6. Fooducate: Nutrition Coach

Fooducate app lets you build healthy eating habits, lose weight, and get motivated through its community. It also offers foods, recipes, and nutrition tips just while letting you log your food intake and exercise; see the quality of calories; count your macros that include protein, fats, and carbs intake; analyze your sugar intake; track your sleep, mood, and hunger levels; seamlessly integrated with Apple Health and more. Fooducate comes free, to buy its robust Pro version comes with a monthly subscription of $1.99.

Available on: iOS and Android.

7. Nike Training Club 

Nike Training Club workout app offers workout sessions to strengthen muscles and your mindset with free guidance from trainers, athletes, and wellness experts. Available workouts include yoga, core and strength, home workouts, quick fitness, and even exercises for athletes. When it comes to wellness and nutrition the Nike training club app offers guidance on mindset, movement, nutrition, recovery, and sleep. So you can customize the experience with features that suit your needs.

Available on: iOS and Android.

8. Aaptiv

Aaptiv app comes with audio-only classes for all workouts complemented with music, and a huge library of classes to make the most hardcore exercises enjoyable. With it, users access over 2,500 trainer-led workouts with new classes added every week; and include fitness classes for every level ranging from running, cycling, and elliptical to stretching, yoga, and strength training. If you do not have access to the internet or Wi-Fi you have the option to download classes to listen offline. The app is free but also offers unlimited on-demand classes starting with a monthly subscription of $. 9.99.

Available on: iOS and Android.

Best Weight Loss Apps (Paid)

While free weight loss apps can help you with your weight loss journey but most only offer basic features. If you are looking for a comprehensive weight loss solution you might want to look towards these paid apps:

9. Lifesum: Healthy Eating

Lifesum lets you create personalized diets and meal plans and also track your food and routine. While a lot of its features are reserved for premium members, its free comes with a barcode scanner, body measurements, calorie counter, exercise log, food diary, goal setting, progress charts, water tracker, weight log, and more.

Available on: iOS and Android.

Pricing: Lifesum is available with a $39.99 monthly subscription a limited free version is also available.

10. WeightWatchers (WW app)

WeightWatchers uses nutrition and behavior change, science-backed practices to help users with weight loss and healthy living. It offers users a personalized weight-loss plan to guide them toward a nutritious pattern of eating and help them understand patterns to create healthy habits. The Weight Watchers app features weekly check-in, food log, progress reports, weight loss tracker, sleep tracker, activity tracker, barcode scanner, recipes, and more.

Available on: iOS and Android.

Pricing: WeightWatchers comes with a $23.99 monthly subscription while offering a limited free version.

11. Noom: Healthy Weight Loss

Noom’s app offers a personalized, psychology-based weight loss program for users. It comes with mini-courses that cover specific themes which provide knowledge, tools, and skills users need to change their habits, lose weight, and make progress. Some features on offer include water tracking; interactive lessons on goal setting, stress relief, gratitude, joyful movement, breathing exercises, self-care, triggers, types of hunger; one million food items in its food database; scannable barcodes; and more.

Available on: iOS and Android.

Pricing: Noom comes with a $44.99 a month subscription while offering a free version as well.

12. BetterMe: Health Coaching

BetterMe offers personalized workout and nutrition plans supported by real human coaches, incorporating comprehensive progress tracking, and cognitive therapy practice-based tips. With it, users can customize their weight loss approach; supports at-home or at-the-gym workout sessions for both pros and beginners; get easy-to-follow meal plans, and more.

Available on: iOS and Android.

Pricing: BetterMe’s plan comes with a $ 9.99 monthly subscription while a free version is also available.

What is the best app to lose weight?

MyFitnessPal is considered the best weight loss app as it comes with a huge food database, recipe importer, and a barcode scanner making tracking of food fast and easy. It also lets users log their exercises and steps to monitor physical activity.

What is the best free app for weight loss?

Lose It! weight loss app is considered the best free weight loss app that combines a calorie counting app with a weight tracking app. It lets you set your goals; track your food intake including macros; and more.

What is the best app for losing belly fat?

Fooducate app lets you build healthy eating habits, lose weight, and get motivated through its community. It also offers foods, recipes, and nutrition tips just while letting you log your food intake and exercise; see the quality of calories; count your macros that include protein, fats, and carbs intake; track your sleep, mood, and hunger levels; seamlessly integrated with Apple Health and more.

Image: Depositphotos

This article, "12 Best Weight Loss Apps for Entrepreneurs" was first published on Small Business Trends

What is a Fitness App?

Many fitness apps are available to serve as virtual personal trainers and help people meet their wellness goals. What is a fitness app? A fitness app is a software application that can be downloaded to a mobile device, and it features content designed to help people improve healthy behaviors like exercising regularly and boosting nutrition.

Many fitness apps are used in conjunction with wearable devices, as they track users’ activity while they exercise or perform daily activities. Some even analyze the fitness data.

Why Get a Fitness App

In today’s fast-paced world, maintaining a healthy balance between work and wellness is vital, especially for small business owners. Fitness apps serve as digital companions in this quest, offering a convenient and efficient way to stay on top of health goals.

Here are five compelling reasons why a small business owner should consider using a fitness app:

• Structured Workouts: Fitness apps provide structured workout plans that fit into any schedule, eliminating guesswork and the need for a personal trainer. They tailor exercises to your goals, whether it’s weight loss, muscle gain, or improved endurance.
• Time Efficiency: With customizable workout durations, a fitness app can adapt to your busy lifestyle, ensuring you can fit in a workout whether you have 15 minutes or an hour, thus maximizing your time.
• Progress Tracking: These apps track your progress over time, offering insights into your performance and improvements. This data can motivate and guide you to adjust your workouts as needed.
• Nutritional Guidance: Beyond workouts, many fitness apps also provide nutritional guidance, helping you balance your diet with your physical activity for optimal health and performance.
• Flexibility and Convenience: The flexibility to work out anywhere, anytime, is a huge plus. Whether you’re at home, in the office, or on the road, a fitness app ensures your fitness routine never takes a backseat.

Integrating a fitness app into your daily routine can lead to better health outcomes, increased productivity, and could even set a positive example for employees, fostering a culture of wellness within your business.

Our Methodology: The Best Fitness Apps

In guiding small business owners toward fitness apps that offer flexibility, effectiveness, and value, we use the following criteria, rated on a scale from 1 to 10, where 10 indicates the highest level of importance and 1 the lowest.

1. Customization and Personalization
   • Importance Scale: 9/10
   • Rationale: The ability to customize workouts and goals is key, as small business owners need flexibility to fit exercise into varied schedules.
2. Time Efficiency
   • Importance Scale: 8/10
   • Rationale: Apps offering short, effective workouts are preferred, as they cater to the time constraints typical for business owners.
3. Variety of Workouts
   • Importance Scale: 7/10
   • Rationale: A wide range of workout types (strength, cardio, yoga, etc.) keeps fitness routines engaging and adaptable to different fitness levels and interests.
4. Ease of Use
   • Importance Scale: 8/10
   • Rationale: User-friendly interfaces and easy navigation are essential for a hassle-free experience, especially for those with limited time.
5. Cost and Subscription Model
   • Importance Scale: 7/10
   • Rationale: Affordable pricing and flexible subscription options are important to accommodate varying business budgets.
6. Integration with Other Devices and Apps
   • Importance Scale: 6/10
   • Rationale: The ability to sync with other fitness devices or apps (like wearables or health monitoring apps) enhances the overall fitness tracking and management.
7. Progress Tracking and Reporting
   • Importance Scale: 7/10
   • Rationale: Features that track progress and provide reports help in maintaining motivation and tracking fitness goals.
8. Community and Social Features
   • Importance Scale: 5/10
   • Rationale: Community features such as challenges, leaderboards, or social sharing can provide additional motivation and support.
9. Accessibility and Mobility
   • Importance Scale: 7/10
   • Rationale: Apps that are accessible on various devices and do not require special equipment are preferable for on-the-go usage.
10. Expertise and Credibility
    • Importance Scale: 8/10
    • Rationale: Workouts designed by credible fitness experts ensure the routines are safe and effective.

By applying these criteria, we aim to provide small business owners with a selection of fitness apps that not only fit into their busy lifestyles but also offer personalized, efficient, and enjoyable workout experiences.

15 Top Fitness Apps for Small Business Owners

Whether you’re hoping for custom workout programs, an exercise library, fitness analysis or Apple Watch integration, there are multiple fitness apps to suit the needs of any small business owner.

The following are 15 of the best workout apps, nutrition apps and other fitness apps available to download on iOS and Android mobile devices:

1. Nike Training Club

Available on: iOS and Android

While the app previously offered a free version and a paid membership, Nike offered free unlimited access to its fitness app during the global pandemic and has yet to return to premium pricing.

With the Nike Training Club app, users can access a wide variety of challenging on-demand workouts, recommended based on personal information. Workouts offered on the app range from 30 to 60 minutes and feature exercise demonstrations from a workout trainer, as well as additional verbal instruction.

Pricing: Free

2. 8fit Workouts and Meal Planner

Available on: iOS and Android

Hoping to establish a custom workout and diet plan to help meet your weight loss goals? The 8fit fitness app offers a guided program that helps users get healthy, not only eating better but losing weight while they get fit in the process.

The free app features personalized meal plans, as well as exhilarating workouts and educational content explaining how they all benefit you.

Pricing: Free basic access, in-app premium upgrades starting at $60 per year

3. JEFIT

Available on: iOS and Android

Designed with strength training in mind, the JEFIT workout planner app features a variety of routines and training plans to try, or users can access banks of exercises they can combine into their own custom workouts, targeting specific muscles. JEFIT offers tools that help workout tracking, allowing users to log their repetitions and track their workouts.

The fitness app even features a calendar tool that helps users create a time-efficient training schedule, carefully planning their workouts and vital rest days.

Pricing: Free to download, in-app subscription starting at $4.99 per month

4. MyFitnessPal

Available on: iOS and Android

MyFitnessPal‘s customized workout plans make it simple for anyone to develop an effective exercise routine. Users can track calories, engage in fitness activities, log their food intake and exercise, take part in more than 350 workouts and even connect with friends using the workout app.

MyFitnessPal features a database with more than 11 million foods, and it can be integrated with other apps and devices for expanded use.

Pricing: Free to download, in-app subscription starting at $9.99 a month

5. Keelo

Available on: iOS and Android

Keelo offers high-intensity interval training on-demand so users can achieve and surpass their fitness goals. The workout app even lets users attach a heart-rate monitor during their sessions.

Keelo features customizable workouts, so users can swap out moves for one another based on their skill levels and available exercise equipment if they aren’t at a gym.

The app even includes functional workout maps that detail what parts of the body are being exercised.

Pricing: Free with in-app premium subscription starting at $12.99 per month

6. Glo

Available on: iOS and Android

There’s no need to seek out local classes to engage in regular yoga practice. The Glo app caters to yogis of all skill levels and offers daily classes in yoga, meditation and Pilates, led by a host of respected instructors.

It also features yoga routines for solo exercise, as well as plenty of tips to improve skills. The Glo app doesn’t require Wi-Fi to use it, and it even integrates with Apple smartwatches.

Pricing: Free to download, unlimited access for $18 a month after 15-day free trial

7. Fooducate

Available on: iOS and Android

One of the best nutrition apps available for mobile devices, Fooducate helps users monitor their food intake, and it provides tips for weight-management success.

Nutrition data can be entered scanning barcodes, and macronutrient ratios are displayed with easy-to-understand infographics. The app features a simple food grading system, as well as plenty of useful recipes including brain food snacks.

Pricing: Free with in-app purchases

8. Sworkit

Available on: iOS and Android

A great app for beginners of any fitness level, Sworkit offers customizable programs for stretching routines, cardio workouts, yoga and strength training. The fitness app is known for flexibility based around personalized goals, and it can be integrated with other apps and devices.

Sworkit is especially useful for busy small business owners, who can enter the amount of time they have free to exercise, and the app designs custom training sessions within that timeframe.

Sworkit also features one-on-one attention from a certified personal trainer… no gym membership required!

Pricing: Free to download, subscriptions start at $9.99 per month

9. Shred

Available on: iOS and Android

Shred claims to offer the best workout of your life, and it creates training programs that can be done with basic equipment. Users just enter their goals, whether they be weight loss, cardio health, building muscle or a combination.

Shred creates custom calendars, scheduling various exercise routines and suggested repetitions. Shred is a great app for those looking to maximize their muscular fitness levels.

Pricing: Free basic access; subscriptions start at $12.99 a month after a weeklong free trial

10. 7 Minute Workout Challenge

Available on: iOS and Android

A variety of apps offer some form of 7-minute daily workouts. The 7 Minute Workout Challenge is a perfect choice for small business owners since it was designed with busy lives in mind.

Backed by peer-reviewed scientific research, the app features 12 high-intensity workouts that can be completed in 7 minutes each, however each produces results similar to a typical 60-minute routine.

The 7 Minute Workout Challenge app includes guided workouts, led by certified trainers, as well as visual weight-loss tracking and calendar logging. It even offers users awards and achievements for meeting their fitness goals.

Pricing: $3.99 with in-app purchases

11. 10K Runner

Available on: iOS and Android

Small business owners who are training for a 10k, as well as those who want to improve their overall fitness by running, will benefit from the 10K Runner app.

The app promises users with no experience can prepare for a 5K in just 8 weeks, then upgrade to 10K readiness in an additional 6 weeks.

The app suggests alternating between walking and running intervals, and it features audio guidance from a virtual running coach.

Pricing: Free with in-app purchases

12. 30 Day Fitness at Home

Available on: iOS and Android

The 30 Day Fitness at Home app promises users can improve their emotional, intellectual and physical fitness in just 30 days.

The app syncs with the Apple Health app to track fitness progress and sends helpful motivating reminders to exercise. It includes instructional videos and monthly challenges for various regions like abs and glutes, as well as the entire body.

Pricing: Free with in-app purchases starting at $9.99 per month

13. Map My Fitness by Under Armour

Available on: iOS and Android

Rated PC Mag’s “best exercise-tracking app for people who are new to fitness,” Map My Fitness is designed for beginners who have a long fitness journey ahead of them.

The app features unique fitness tracking, in which users can log everyday tasks like walking the dog or vacuuming. Activities can be tracked in real-time, or they can be entered at a later point.

Fitness data also can be sent from an exercise tracking device like a Fitbit, Apple Watch or Android Wear.

Pricing: Free to download, in-app purchases starting at $5.99 per month

14. Onyx

Available on: iOS

For those who are looking for added accountability without hiring their own personal trainer, Onyx employs AI to monitor fitness routines. As users follow a set of straightforward, interval-style workouts and exercises, the iOS app watches their form and counts repetitions.

It then gives real-time feedback to be sure they’ve done the exercises correctly for instant improvement.

Pricing: Free to download; $14.99 per month to subscribe

15. OpenFit

Available on: iOS and Android

Openfit is perfect for small business owners looking for live exercise classes without the hefty price tag of Peloton or gym memberships.

The app features live and on-demand classes in a variety of disciplines, including Pilates, kickboxing, strength training, barre, circuit training, running, stretching workouts, yoga and more that can be streamed at any time.

Openfit users can enable their cameras so the instructors can see them during a live session, or they can just watch and follow along.

Pricing: Free to download, subscriptions starting at $10 a month following a 14-day free trial

Best Fitness Apps Summary

How to Choose the Best Workout Apps for the Perfect Work-Life Balance

With so many fitness apps for both iOS and Android mobile devices on the market, how does a small business owner choose the best one to achieve their perfect work-life balance?

This can also lead you to ask how to stay healthy in the workplace. Whether your goal is to lose weight, improve your diet or develop effective workout routines, there is a fitness app to meet your needs and lifestyle.

When determining the best fitness app to suit your business and lifestyle, consider the following factors:

• What are your fitness goals? There’s practically a fitness app for any type of health or wellness need. Do you want to monitor your caloric intake and lose weight? Are you looking for an app with workout instruction, or perhaps you seek an app that helps you optimize your daily activity? If you’re training for a 5k or hoping to boost your weight-training routine, there’s an app for that, too. Similarly, you should also take a look at ergonomic tips in your office or workspace to maintain proper posture while working.
• What functions and features are you seeking in a fitness app? Some fitness apps perform very specific functions, while others boast a variety of features. Are you looking for an app that offers healthy recipes, guided meditations, workout videos, exercise plans or mood-enhancing music? Are you looking for instructional content, a personalized workout or other features such as activity tracking and analytics?
• How much do you want to spend on a fitness app? Workout apps, nutrition apps and other fitness apps are available at a range of prices. Some are completely free, while others offer a free version with available upgrades purchased within the app. Other fitness apps are free to download, but the majority of their content is only available to paid subscribers. Memberships for fitness apps vary in price from a couple of dollars to $20 or more a month for a premium subscription.
• Research ratings and reviews of multiple fitness apps. Before choosing the best fitness app to fit your business and lifestyle, take a look at what other users have to say about their experiences. Sometimes you can learn more from recommendations than from reading product pages. Consider your own goals and desired features when reading ratings and reviews of various fitness apps.
• Try fitness apps before you buy them. Achieving your fitness goals requires commitment. Before you commit to a fitness app, try it out. Most fitness apps offer either a free version, a free demo or a free trial. Sample your top choices before deciding which fitness app best helps you along your journey toward the perfect work-life balance.

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This article, "Best Fitness Apps for Small Business Owners" was first published on Small Business Trends

Studies show that those who run small businesses and have sedentary desk-based work may be seriously jeopardizing their health. Long periods of inactivity and the bad posture resulting from slumping at a desk can wreak havoc with your health.

Michael Fredericson, sports medicine physiatrist at Stanford Health Care, says, “The issue that we’re really up against is that we’re not made to sit — certainly not for extended periods of time.”

Luckily, there are tons of health and fitness apps available to help entrepreneurs and professionals stay active. Here’s a guide to the options and their importance.

Benefits of Health and Fitness Apps for Entrepreneurs

Health and fitness apps offer a range of benefits specifically tailored to the needs of entrepreneurs, who often face unique challenges due to their busy and unpredictable schedules. These apps provide a convenient and efficient way to maintain health and wellness, which is crucial for sustaining the high levels of energy and focus required in entrepreneurship. By integrating seamlessly into their daily routines, these apps help entrepreneurs track and manage their health goals, ensuring they stay on top of their physical and mental well-being.

Key benefits include:

• Time Efficiency: Tailored workouts and health plans save time, a precious commodity for entrepreneurs.
• Stress Reduction: Features like guided meditation and mindfulness exercises help in managing stress levels.
• Improved Focus and Productivity: Regular exercise and health tracking can lead to enhanced cognitive function and productivity.
• Convenient Health Tracking: Easy monitoring of diet, exercise, and sleep patterns.
• Customization: Personalized health and fitness goals based on individual needs and schedules.
• Motivation and Accountability: Regular reminders and progress tracking boost motivation and accountability.
• Accessibility: The ability to access fitness and health advice anytime, anywhere, aligns well with the often unpredictable schedule of entrepreneurs.
• Community and Networking: Some apps offer community features, allowing entrepreneurs to connect with like-minded individuals for support and advice.

Methodology for Choosing the Best Health and Fitness Apps

Health and fitness apps are essential tools for entrepreneurs and small business owners who need to manage their well-being while juggling their professional responsibilities. We evaluated the top options using an objective methodology that includes the following factors. Each one is included below and rated by importance on a scale of one to ten, with ten being the most essential. Here’s how we evaluate these apps:

1. User Experience (UX) and Interface

• Importance Scale: 9/10
• Why It Matters: A user-friendly interface is crucial. We look for apps that offer an intuitive, easy-to-navigate design, ensuring users can find features quickly.

2. Customization and Personalization

• Importance Scale: 8/10
• Why It Matters: Everyone’s health journey is unique. Apps that offer personalized workout plans, nutrition advice, and goals based on user data score higher.

3. Range of Features

• Importance Scale: 7/10
• Why It Matters: We prefer apps that offer a comprehensive suite of features such as workout tracking, nutrition planning, wellness tips, and progress monitoring.

4. Scientifically Backed Methods

• Importance Scale: 8/10
• Why It Matters: Credible apps use scientifically proven methods. We assess if the app’s fitness and nutrition advice align with current health standards.

5. Cost-Effectiveness

• Importance Scale: 7/10
• Why It Matters: For small business owners, budget is key. We consider the cost relative to the features and benefits offered.

6. Privacy and Data Security

• Importance Scale: 10/10
• Why It Matters: Health data is sensitive. We evaluate the security measures the app has in place to protect user data.

7. Compatibility and Integration

• Importance Scale: 6/10
• Why It Matters: The app should seamlessly integrate with other devices and apps (like smartwatches and fitness trackers) for a holistic health view.

8. Customer Support and Community

• Importance Scale: 5/10
• Why It Matters: Good customer support and an active user community can enhance the app experience, providing motivation and assistance.

9. Regular Updates and Improvements

• Importance Scale: 6/10
• Why It Matters: We look for apps that are regularly updated with new features, bug fixes, and improved functionalities.

10. Real User Reviews and Feedback

• Importance Scale: 7/10
• Why It Matters: User reviews offer insights into the app’s performance and reliability in real-world scenarios.

This methodology helps us objectively assess health and fitness apps, ensuring that we recommend the best tools for our audience of entrepreneurs and small business owners.

Best Health and Fitness Apps

If you run a small business that demands sitting at a desk all day, you can counter the negative repercussions such lifestyles can have on your health. Take a look at the following 19 best health and fitness apps to use when running a small business.

Sleep Cycle

Getting adequate sleep is imperative to running a business successfully. Sleep Cycle lets your phone analyze your sleep and wakes you up during the lightest phase, making you feel more rested and ready to tackle the day! Sleep Cycle costs $0.99 on Android devices.

Sworkit

Yoga, Pilates and other stretch-based exercise are all ways for busy entrepreneurs to unwind and switch off. The Sworkit app provides you with yoga, Pilates and other strength workouts, without the need for any equipment.

ShopWell

Scan products to get personalized food scores with the ShopWell app. This nutritional expert in your pocket is free to download onto iOS and Android devices.

MyFitnessPal

MyFitnessPal is a calorie counter and exercise tracker. For those with inactive jobs, the app can help you eat better throughout the day by counting your calories, making you more aware of what you eat, and helping you reach weight loss goals. MyFitnessPal is free to download on iOS and Android.

Charity Miles

Charity Miles is free to download on both iOS and Android devices. The app measures the distance you walk, run or cycle, and raises 10 cents per mile for charity.

Forks Over Knives

Forks Over Knives allows busy entrepreneurs to discover hundreds of delicious, healthy meals with just a couple of swipes. Download recipes on the app and start eating healthier today. The app is free with paid subscription options.

FitBit

Finding motivation to get active isn’t always easy when you’re running a business. This is when FitBit can step in. This fitness app tracks your everyday activities and goals, from wanting to have more sleep to aspiring to be more active. It provides insights on your performance and gives you motivation to achieve your goals.

Rise

Get better sleep by tracking your current patterns with the Rise app. The tracker can help you identify patterns that may be draining your energy, so you can make positive changes going forward.

HeadSpace

HeadSpace is a free meditation app, designed to help people with busy, stressful lives focus more and stress less. The app teaches life-changing meditation and mindfulness skills in just a few minutes a day.

Fooducate

When you’re busy running a business, analyzing the nutritional content in the food you consume isn’t a top priority. Download the free Fooducate app, simply scan the barcode on the packaging and the app will give you a healthiness score from A to D.

Aaptiv

Aaptiv offers on demand audio fitness training through your mobile device, providing busy entrepreneurs with personal coaching while on the go. This motivational fitness app costs $9.99 a month.

Daily Yoga

Practicing yoga each day can help promote health and well being. Use the Daily Yoga app and practice yoga even while on the move. You could use the Daily Yoga app on your lunch break, for example!

Healthy Living

Healthy Living is a ratings-based app which provides descriptions of which ingredients are in over 120,000 foods and personal care products. This informative, health-enhancing app is free on iOS and Android devices.

DietBet

DietBet is a free weight loss challenge app that puts you on the road to reaching weight loss goals. The app tracks your weight-loss progress and allows you to join groups designed to encourage you to reach your goals.

FIT Radio

Working at a desk all day can be lonely and uninspiring. Give yourself some inspiration to get active by downloading the FIT Radio app. There is a free version of the app, that provides you with music to stream that’s the perfect accompaniment to workouts.

Keelo

Keelo is an exercise app that focuses on high-intensity interval training that you can complete in around 7 – 10 minutes, either at home or in the gym. Keelo is free with a paid premium plan.

Weight Watchers Mobile App

For entrepreneurs looking to lose weight, the Weight Watchers Mobile app can be an invaluable tool. The app provides you with a chart enabling you to track and check the status of your weight-loss programme. It also has a barcode scanner that provides information of the nutritional value of meals.

Waterlogged

Do you drink enough water through your working day? Drinking sufficient amounts of water is crucial for the health and can help you remain productive all-day long. The Waterlogged app provides customized personal reminders of when to drink more water.

SideChef

SideChef is a free app for iOS and Android that provides you with voice-activated prompts of cooking instructions for healthy meals. Now you’ve no excuse not to make a healthy dinner when you get home from the office!

Have we missed any? If you know of any great fitness apps for busy small business owners, please let us know!

Fitness App Photo via Shutterstock

This article, "19 Top Health and Fitness Apps to Keep Small Business Owners Active" was first published on Small Business Trends

We live among a sleep-deprived population. According to the Centers for Disease Control and Prevention, one out of every three adults doesn’t get the recommended hours of sleep each night. Consistently getting too little sleep can lead to a host of physical and mental health problems, and the cost of sleep deprivation can be great, but achieving the optimal quality and quantity of sleep remains a challenge in many busy lives. Fortunately, a host of sleep apps have been developed to help promote a restful night.

What is a Sleep App?

The use of sleep apps is a growing trend in the modern sleep-deprived society. What is a sleep app? The term applies to a variety of software tools available for mobile devices like smartphones and tablets. While they serve multiple functions, sleep apps help improve sleep quality and promote restful sleep. Some sleep apps help users fall asleep, while others provide tools to achieve better sleep. Some sleep apps achieve these goals by introducing soothing sound effects and other tools to fall asleep, while others help users understand and conquer sleep issues by tracking nighttime data.

Do Apps for Sleep Work?

According to users, some sleep apps are very useful in promoting better sleep. Soothing sounds and white noise have been shown to help people fall asleep faster. Sleep tracking apps collect data points throughout the night to provide users with a better picture of their sleep cycle, although they don’t directly improve sleep. Because sleep apps are very convenient and affordable, there is little risk for users to try them out, and plenty to gain if they significantly improve sleep.

Benefits of Using a Sleep App

Before you lose sleep during another restless night, consider the following benefits of using sleep apps to achieve a better night’s rest:

• Fall asleep faster – Many sleep apps offer soothing sound effects, white noise and bedtime activities to help you fall asleep faster.
• Improve sleep cycle – Other sleep apps track data points while users sleep to help them better understand their sleep patterns. With that knowledge, users then can work toward better sleep.
• Develop healthy sleep habits – Some sleep apps provide educational resources to help users learn to improve their overall sleep habits.
• Boost health and wellness – Lack of sleep can carry a whole host of health problems, both physically and mentally. Better health and wellness, therefore, is just one of the positive benefits of a great night of sleep.

Things to Consider When Choosing a Sleeping App- Our Methodology

When it comes to selecting sleep apps, it’s essential to consider various factors that cater to the specific needs of small business owners and entrepreneurs who want to improve their sleep quality. Here are the key criteria we take into account:

1. Sleep Tracking Accuracy (Importance: 5/5):
   • The primary criterion is the app’s ability to accurately track and analyze sleep patterns. It should provide detailed insights into sleep duration, stages, and disturbances.
2. User-Friendly Interface (Importance: 4/5):
   • An intuitive and user-friendly interface ensures that users can easily navigate the app, view sleep data, and set preferences without a steep learning curve.
3. Compatibility (Importance: 4/5):
   • The app should be compatible with various platforms, including iOS and Android, to accommodate different users and devices.
4. Sleep Improvement Tools (Importance: 5/5):
   • The app should offer practical tools and features to help users improve their sleep, such as guided meditation, relaxation exercises, and sleep-inducing sounds.
5. Sleep Reports and Insights (Importance: 4/5):
   • Detailed sleep reports and insights, including trends and recommendations, provide valuable information for users to identify areas of improvement.
6. Integration with Wearables (Importance: 3/5):
   • Compatibility with fitness wearables like smartwatches can enhance the user’s sleep tracking experience and provide additional data.
7. Cost (Importance: 2/5):
   • The app’s pricing structure should be reasonable and within the budget of small business owners and entrepreneurs. Availability of free or trial versions is a plus.
8. Reliability and Data Security (Importance: 4/5):
   • Ensuring the reliability of sleep data and user data security is crucial, especially when dealing with sensitive health information.
9. Community and Support (Importance: 3/5):
   • Features that facilitate connecting with a supportive community or accessing professional sleep support can be beneficial.
10. Reviews and Ratings (Importance: 4/5):
    • Checking user reviews and ratings can provide insights into the app’s effectiveness and user satisfaction, helping users make informed decisions.

10 Best Sleep Apps for Small Business Owners

Need some help achieving a good night’s sleep? Consider the following 10 best sleep apps for small business owners to fall asleep faster and achieve restful deep sleep that improves health and well-being.

1. Sleep Cycle

The free app tracks and analyzes sleep patterns for both Apple and Android users. It features a smart alarm clock that will gently wake the user during their lightest sleep phase, ensuring they awaken rested and refreshed. The Sleep Cycle app monitors sleep patterns using a device’s microphone, then the software analyzes both vibrations and sounds. The app also educates users on their sleep quality with dashboards and daily sleep graphs that illustrate sleep statistics and trends.

2. White Noise Lite App

With the White Noise Lite app, users can block distractions and get a better night’s sleep. The popular program plays a variety of sounds to drown out external and internal noises keeping users awake. Both Apple and Android users can employ the White Noise Lite app to play soothing sounds like ocean waves, thunderstorms, traditional white noise and even vacuum cleaners, helping ease their minds into slumber. The 50 sounds even can be used as a gentle alarm clock.

3. SleepWatch

Called the best in sleep tracking, the SleepWatch app focuses on health by using AI to automatically track sleep using an Apple Watch or another iOS device. Simply activate the smartwatch or mobile device, then wake up to a personalized sleep score and a report with insight on how to improve sleep. The Sleepwatch app even features personalized tips and digital coaching to future boost restful sleep without the use of artificial sleep aids.

4. Sleep Time

Another free app for both Android and iOS devices, Sleep Time employs a complex, state-of-the-art algorithm to analyze sleep patterns. First, the app monitors movements over the course of a night, then it generates user-friendly reports reflecting the user’s sleep data with charts and graphs. The app also features a smart alarm clock feature to gently rouse users during their lightest sleep phases. Sleep time helps hasten sleep with soundscapes that simulate natural sounds like thunderstorms and gentle ocean waves.

5. Pillow

The advanced sleep tracking app monitors sleep cycles with a cutting-edge algorithm based on sleep cycle theory, then reports sleep data back to the user with an intuitive gesture-based interface. With a comprehensive sleep stage diagram, the Pillow app plots times of wakeness, REM sleep, light sleep and deep sleep before supplying sleep session statistics. Pillow also integrates its sleep tracker with Apple Health to extend sleep knowledge.

6. Relax & Sleep Well

The free sleep app for Apple and Android devices will help its users fall asleep faster with soothing sounds. Created by a renowned professional hypnotherapist, Relax & Sleep Well is designed to hasten sleep by overcoming anxiety and improving sleep habits. In addition to several free stress-relieving hypnotherapy recordings, Relax & Sleep Well offers for purchase 80 acclaimed recordings focusing on topics like insomnia, anxiety, mindfulness and even weight loss. The hypnosis tracks include background sound effects each selected for its specific key and frequency that guide listeners into deep relaxation.

7. Bettersleep

Formerly known as Relax Melodies, the BetterSleep app gently lulls users to sleep with soothing nature sounds. Relax into a restful slumber with a sleep-inducing melody made up of nature sounds and a soothing musical tune. A selection of mindfulness meditations even can be added to the musical mix for ultimate relaxation. Users can discover new and better sound creations from within the BetterSleep community while they use the app to learn more about sleep science and how it impacts their lives.

8. Digipill

Want a free app that helps users relax, beat insomnia, reduce stress and even lose weight? With the power of a digital pill, the Digipill app features a combination of psychoacoustics to unlock the subconscious and change perception. Just download a specific pill, relax and listen for about 30 minutes as the scientifically-structured sounds work to alter your behavior. Additional pills for various purposes can be purchased from the Digipill pharmacy.

9. Good Morning Alarm Clock

The Good Morning Alarm Clock app helps users wake up feeling refreshed, rested and alert thanks to its built-in smart alarm. Everyone has a natural waking phase, and the Good Morning Alarm Clock wakes users during this key phase of the sleep cycle. The app also provides straightforward yet detailed sleep statistics from the previous night using engaging infographics. Every week, the app aggregates those sleep statistics to better track sleep dept and quality. To encourage quicker sleep, the app features soothing sounds to help users nod off faster.

10. Headspace

Meditation can help improve sleep, and the Headspace app guides users through this beneficial mindful meditation. The app teaches users how to practice mindfulness in everyday life, using it to reduce stress and get help falling asleep. In addition to sleep meditation, the app features guided meditation and breathing exercises to help users learn mindfulness skills. From short, 3-minute sessions to longer meditations, Headspace offers mindfulness exercises for every schedule.

What is the best sleep app?

The best sleep app is the SleepWatch app. It can be integrated with an Apple Watch to better track and monitor sleep patters, or it can be used from another mobile device. The app develops a personal sleep score to help users better understand and improve their natural sleep patterns. The SleepWatch digital coaching feature helps users learn about sleep medicine and how to enhance their sleep on a regular basis.

What is the best free sleep app?

Many sleep apps offer a free trial or a free version with in-app purchases. One of the best sleep apps that is also free is Pillow. The Pillow app features an advanced sleep timer and an analysis alarm clock that monitors sleep and rouses users at the perfect time for rested yet alert wakefulness. The app even integrates with Apple Health to improve sleep education and overall wellness.

What is the best app to help fall asleep?

Sometimes you just need some help falling asleep. The best sleep app to help fall asleep is BetterSleep, which has helped more than 35 million users fall asleep and stay asleep. With relaxing sounds, sleep-inducing melodies and mindful meditations, BetterSleep users can’t help but overcome insomnia. They even can consult the BetterSleep community to sample others’ sleep sounds and audio mixes.

Which is the best app to learn your sleep patterns?

The best app to learn sleep patterns and track your sleep is the Sleep Cycle app. The app tracks and analyzes sleep patterns, helping to awaken users during their phase of lightest sleep. It generates understandable infographics to illustrate the sleep patterns, helping any user to gain a better understanding of their sleep cycle.

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This article, "10 Sleep Apps for a Restful Night" was first published on Small Business Trends

Companies that support employee wellness tend to have happier, more engaged teams. Wellness Wednesday is a weekly reminder to help your workers live a healthier lifestyle. There are a variety of ways to keep your team engaged with healthy activities; here are a few Wellness Wednesday ideas.

1. Plan a Walking Meeting

Physical activity builds strength, cardiovascular endurance, and can help some get their creative juices flowing. Instead of staying cooped up in your conference room, head a local park to host walking meetings in the fresh air.

2. Buy Some Fresh Healthy Food for the Communal Fridge

Fresh foods help people maintain healthy blood pressure, support energy, and provide the nutrition needed to live a long life. Healthy office snack ideas include cucumbers, red bell peppers, yogurt, and nuts.

3. Reward Your Staff Gift Cards to Create Healthy Habits

Get your office involved in healthy habits by providing gift cards to your local gym, healthy restaurants, or fitness centers. For example, you could offer a month’s free gym membership for the employee of the month or provide gift cards after a major project is finished successfully.

4. Hire a Yoga Instructor

Looking for a Wellness Wednesday idea that can improve your whole team’s wellness at once? Host a yoga class at your office.

5. Participate in the 8-Hours of Sleep Challenge

Encourage employees to get more sleep by creating a challenge. Have team members log their sleep each night and aim for at least eight hours.

6. Buy a Massage Chair

For those who work from home, indulge in self care by adding a massage chair to your workstation. If you have a team office, offer chair massage stations for people to use during breaks.

7. Offer Work-Life Balance Training to Improve Mental Health

A solid balance between work and personal life is important for lowering stress and maintaining mental health. Encourage employees to spend more time with family and hobbies by hosting a work-life balance training.

8. Maximize Natural Light

Office worker wellness and mood can be improved by regular access to natural light. Remove bulky window treatments and consider adding skylights or removing barriers to make the space feel more open and happy.

9. Send Stretch Reminders Throughout the Day

Staying sedentary all day contributes to obesity and disease. Encourage employees to get up and stretch or walk periodically, and send out reminders via email or Slack.

10. Host a Company Cooking Challenge

Learn more about healthy food options by letting your team make their favorite recipes for everyone. Turn it into a contest to add some fun.

11. Participate in Online Workouts

For remote teams, find an online video workout you can all do together.

12. Turn Your Meeting Room into a Meditation Space

When you’re not hosting in-person meetings, set the room aside for those who want a quiet place to meditate.

13. Host a Virtual Race

Running is great for overall health. Have everyone train for a race on their own; then time yourselves and compare on race day.

14. Increase Paid Sick Days

If you’re able to, offering paid time off can reduce the spread of illness in your office. Use Wellness Wednesday to announce the change.

15. Dedicate Special Mental Health Days

You can also offer mental health days periodically to help your team reduce stress levels and improve work life balance.

16. Introduce Healthy Vending Machines

Vending machines don’t have to just include chips and candy. There are some healthier models available, so look into that offer more nutritional value and brain food snacks.

17. Filter the Air in Your Office

All buildings include some pollution. Add air purifying plants and filters to help the whole office breathe easier.

18. Offer Therapy as an Employee Perk

Therapy can lead to reduced stress and improved overall wellness. But many avoid seeking support due to stigma or embarrassment. Avoid forcing it on employees, but offer it as an option for those who want it.

19. Track Daily Steps

Start a challenge where your team competes for the most steps. Use a fitness tracker to gauge where everyone ends up.

20. Set Up Workstations with Treadmills or Stationary Bikes

Instead of sitting all day, employees can move while working thanks to desk stands in front of treadmills or stationary bikes.

21. Bring in Therapy Animals

Dogs and cats can improve mood and mental health. Hire an agency that offers therapy animals — as long as no one on your team is allergic.

22. Host Work Outside Days

Get more fresh air and sunshine by moving your office outside for the day. Do this for the whole day or for specific meetings.

23. Partner with Healthy Food Vendors

When you host lunch meetings or provide dinner for employees, contact local restaurants and food vendors in your area that offer healthy options for everyone to try.

24. Purchase Wellness Apps for Employees

There are so many wellness apps that can help employees, whether they’re working remotely or in your office. Offer to purchase step counters, sleep trackers, or meditation apps as a perk.

25. Upgrade Your Coffee Station

A stocked coffee station is a must for maintaining focus and energy levels around the office. But it’s not always the healthiest. To give your caffeine boost an upgrade, offer natural sweeteners, plant based milk, and herbal tea as an alternative.

26. Offer a Large Water Filter

Staying hydrated is an essential part of wellness. Filtered water is more eco-friendly and healthier than tap or bottled water. So provide a large filter in your kitchen or common area.

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This article, "26 Wellness Wednesday Ideas and Activities" was first published on Small Business Trends