Exercise at work: benefits for employee health and wellbeing

Regular exercise is one of the most effective ways to support physical and mental wellbeing. However, staying active can be a challenge for many employees. While some spend much of the day sitting at a desk, others have physically demanding roles that can leave little time or energy for structured exercise outside work.

Encouraging physical activity in the workplace doesn't mean turning the office into a gym. Instead, it's about creating opportunities for employees to move safely, recover well and build healthy habits into their day, whether they work at a desk, on the road, in healthcare, in retail or on a construction site.

For employers, supporting exercise and movement can improve wellbeing, boost morale and contribute to a healthier, more engaged workforce.

Why is exercise important in the workplace?

Physical activity plays a vital role in maintaining good physical and mental health. According to the NHS, adults should aim for at least 150 minutes of moderate-intensity activity each week, along with muscle-strengthening activities on two or more days.

Regular exercise can help reduce the risk of serious health conditions, including heart disease, stroke, type 2 diabetes and some cancers, while also supporting mental wellbeing.

Every role places different demands on the body. Employees who spend much of the day sitting may benefit from regular movement breaks, while those in physically demanding roles may benefit from stretching, mobility exercises and time to recover. Encouraging healthy movement throughout the working day can benefit employees across a wide range of industries.

The benefits of exercise for employees

Better physical health

Regular physical activity helps support cardiovascular health, maintain a healthy weight and strengthen muscles and bones.

Whether it's breaking up long periods of sitting or improving flexibility after repetitive physical tasks, regular movement can help employees feel healthier and more comfortable at work.

Improved mental wellbeing

Exercise is well recognised for its positive impact on mental health. Physical activity can help reduce stress and anxiety while improving mood and overall wellbeing.

According to the mental health charity Mind, being physically active can also improve sleep, boost self-esteem and help people cope with everyday pressures.

Increased energy and concentration

Energy and focus naturally fluctuate during the working day. Taking time to move, whether that's a short walk, stretching or simply changing position, can help employees return to their work feeling more alert and productive.

The benefits for employers

Supporting exercise at work isn't just beneficial for employees. It can also have a positive impact on organisations.

Encouraging healthy habits can contribute to:

• Improved employee wellbeing.
• Higher engagement and morale.
• Greater productivity.
• A more positive workplace culture.
• Increased employee satisfaction.

When leaders actively support wellbeing initiatives and make time for movement during the working day, employees are often more likely to participate.

Practical ways to encourage exercise at work

Employers don't need expensive wellbeing programmes to encourage physical activity. Small, consistent changes can make movement a natural part of the working day.

Encourage regular movement breaks

Encourage employees to take regular movement breaks throughout the day. This might mean stepping away from a desk, stretching after repetitive tasks or taking a short walk, depending on the nature of their role.

Make meetings more active

Where appropriate, consider walking meetings instead of sitting in a meeting room. For remote employees, encourage standing or walking during phone calls where practical.

Support active travel

Supporting walking, cycling or other forms of active travel can help employees build exercise into their daily routine. Where possible, facilities such as secure bike storage, showers or changing rooms can encourage participation.

Organise workplace activity challenges

Friendly initiatives such as step challenges or team activity goals can encourage employees to move more while building team spirit.

The focus should be on participation rather than competition, ensuring activities are inclusive for employees of different ages, abilities and fitness levels.

Lead by example

Managers and senior leaders play an important role in shaping workplace culture. Taking regular breaks, encouraging movement and prioritising wellbeing helps demonstrate that staying active is valued across the organisation.

Understanding health beyond physical activity

Exercise is one of the foundations of good health, but it's only one part of the picture.

Regular health assessments can help employees gain a better understanding of their health alongside healthy habits such as staying active, eating a balanced diet and getting enough sleep.

Bluecrest corporate health assessments provide clinically analysed health insights, helping employees understand what's happening inside their bodies and identify areas they may wish to discuss with a healthcare professional.

Building a healthier workplace

Encouraging exercise at work doesn't require major investment. Simple, practical changes can help employees build healthy habits that support both their physical and mental wellbeing.

By promoting regular movement alongside wider wellbeing initiatives, employers can create healthier, more engaged and more resilient teams.