Incorporating Movement into the Workday: Simple Strategies for HR

Many people now live sedentary lifestyles, which can lead to several health issues. As Human Resources (HR) professionals, it’s important to understand how prolonged inactivity can affect employee wellbeing and productivity.

The following article can help you incorporate movement into the workday. Simple yet effective strategies, such as creating a movement-friendly environment, implementing structured wellbeing programs, and offering incentives, can make a substantial difference.

Understanding the Importance of Movement

Health Benefits

Regular exercise strengthens the heart muscle, improves blood circulation, and helps maintain healthy blood pressure levels. It reduces the risk of heart disease and stroke by lowering bad cholesterol (LDL) and raising good cholesterol (HDL).

Physical activity helps regulate blood sugar levels by increasing insulin sensitivity. This is particularly important in preventing type 2 diabetes and managing it for those already diagnosed. Regular movement can help maintain a healthy weight, a significant factor in diabetes prevention.

Regular physical activity helps burn calories and build muscle. Maintaining a healthy weight is crucial in reducing the risk of obesity-related chronic conditions.

Weight-bearing exercises strengthen bones and joints, reducing the risk of osteoporosis and arthritis. Regular movement helps maintain bone density and joint flexibility, which is essential for long-term mobility and independence.

Studies have shown that regular physical activity can lower the risk of certain cancers. Exercise helps regulate hormones and boost the immune system, which is important in cancer prevention.

Exercise enhances the circulation of immune cells, making the body more efficient at detecting and fighting infections. A stronger immune system is less susceptible to chronic inflammation, a common underlying factor in many chronic diseases.

Engaging in physical activities promotes the release of endorphins, which enhance mood and provide a natural boost to emotional wellbeing. This physiological response helps mitigate feelings of stress and anxiety, offering a calming effect on the mind.

Relaxed muscles lead to a more relaxed mind, helping to diminish stress levels. Regular movement can lower cortisol levels, which are associated with various negative health outcomes, including anxiety and depression.

Engaging in physical activity provides a distraction from everyday worries and anxiety-inducing thoughts. Regular exercise improves sleep quality, improves overall mental health, and reduces the likelihood of anxiety disorders. Achieving fitness goals, no matter how small, can boost self-confidence and self-esteem.

Physical activity improves blood flow to the brain, enhancing cognitive functions such as memory, attention, and problem-solving skills. Many forms of exercise, such as team sports or group fitness classes, provide opportunities for social interaction. Incorporating regular movement into the daily routine provides a sense of structure and purpose.

Workplace Productivity

Regular exercise increases blood flow to the brain, enhancing concentration and focus. This allows employees to tackle tasks with greater efficiency and effectiveness. Physical activity stimulates the growth of new brain cells and improves synaptic plasticity, which is crucial for memory retention and learning new skills. Exercise boosts creative thinking and problem-solving abilities, which helps employees develop innovative solutions to workplace challenges.

Physical activity improves cardiovascular health and increases energy levels. Physically active employees are more likely to maintain high energy throughout the workday, leading to sustained productivity. Regular movement helps prevent burnout by providing a physical outlet for stress and tension.

As mentioned earlier, exercise reduces stress and anxiety by releasing endorphins, which improve overall mood. Happier employees are generally more motivated and engaged in their work. Employees who feel good physically and mentally are more likely to have higher job satisfaction.

Regular exercise strengthens the immune system, leading to fewer sick days. A healthier workforce means less disruption and more consistent productivity, which allows more resources to be allocated toward productivity-enhancing initiatives.

Group physical activities, such as team sports or fitness challenges, foster employee teamwork and camaraderie. Stronger relationships and better team communication lead to more efficient collaboration and higher productivity. Participating in physical activities can help employees develop leadership skills, such as perseverance, goal-setting, and strategic thinking.

Encouraging short, regular breaks for physical activity, such as stretching or walking, can help prevent fatigue and maintain high concentration levels and productivity throughout the day. Incorporating standing, treadmill, or balance ball chairs can promote continuous, low-intensity movement, keeping employees physically active without disrupting their workflow.

The correlation between physical activity and increased productivity is well-established. Implementing strategies encouraging physical activity can leverage these benefits, ultimately driving organizational success and employee wellbeing.

Research and findings

According to a study by the University of Bristol (2008), employees who exercised during their workday reported a 21% increase in concentration and a 41% improvement in motivation. The study found that workers who were allowed to exercise during the workday reported feeling more productive, finishing tasks more efficiently, and having better time management skills compared to days they did not exercise.

A study by the Journal of Occupational and Environmental Medicine (2015) found that employees who engaged in regular physical activity had 27% fewer sick days than their less active counterparts.

A global study published in The Lancet Global Health (2016) found that insufficient physical activity is responsible for over 5 million deaths annually, highlighting the critical importance of regular exercise for overall health. The study emphasized that increasing physical activity levels can lead to substantial health benefits.

A study published in the Journal of Workplace Health Management (2010) found that employees who exercised regularly experienced a 25% reduction in job stress, contributing to better mental health and lower absenteeism. The article highlighted that reduced stress levels from regular physical activity lead to better mental health and fewer days off work due to stress-related illnesses.

Identifying Barriers to Movement

Common Workplace Barriers

Many job roles, especially in office settings, require prolonged sitting, limiting movement opportunities. Additionally, reliance on computers and digital devices for most tasks reduces the necessity for physical activity.

Another common workplace barrier is the lack of facilities. Limited office space may not accommodate areas for physical activity or exercise equipment. The absence of on-site fitness centers, showers, or changing rooms can deter employees from incorporating exercise into their workday.

Time constraints are also a common workplace barrier. High workloads and tight deadlines leave employees with little time to take breaks for physical activity. Employees may fear supervisors or peers seeing them as unproductive if they take time away from their desks.

Mindset and culture are significant barriers to workplace movement. A culture that prioritizes constant work and views breaks negatively can discourage employees from taking time for physical activity. Employees may not be aware of regular movement’s health and productivity benefits, leading to low motivation to change sedentary habits.

Employees might worry that colleagues will perceive them as less dedicated if they take breaks. There can be concerns that supervisors might view time spent on physical activity as time wasted rather than a productivity booster.

Personal health and fitness levels can also be barriers to workplace movement. Some employees may have health conditions or physical limitations that make certain exercises difficult, and employees not accustomed to regular exercise might feel self-conscious about starting an activity routine.

Employee Attitudes

Employees may not fully understand the benefits of regular physical activity in terms of health and productivity. Without this knowledge, they are less likely to prioritize movement throughout their workday. Additionally, some employees may perceive physical activity as requiring too much effort or time, especially if they are not accustomed to regular exercise.

Employees not in shape or self-conscious about their physical abilities may avoid exercise due to fear of embarrassment or judgment from peers. Concerns about being sweaty or disheveled during physical activity can also deter employees, especially in professional or formal office settings.

Employees may resist change and prefer sticking to their established sedentary routines. Breaking these habits requires a significant mental shift. Additionally, without strong internal motivation or visible incentives, employees might not feel compelled to incorporate physical activity into their day.

If management does not actively support or participate in physical activity, employees are less likely to feel comfortable engaging in it themselves. Managers who view breaks for physical activity as time-wasting or non-essential can create an environment where employees feel discouraged from moving during the day.

A physical workspace that does not accommodate or encourage movement can hinder physical activity. For example, offices with limited space, no standing desks, or lack of common areas for walking or stretching contribute to a sedentary culture.

Fear of Appearing Unproductive

In high-pressure work environments, there is often a strong emphasis on productivity and output. Employees may feel that taking time for physical activity could be seen as prioritizing personal needs over work responsibilities. Workplaces where staying late and working overtime are normalized can create an unspoken rule that breaks for any reason, including exercise, are frowned upon.

Employees may believe their commitment to their jobs is measured by their physical presence at their desks. This perception is especially strong in workplaces where management values long hours over actual productivity. If managers do not actively support and encourage physical activity, employees may fear that exercising during work hours will be viewed negatively.

Employees might worry about how their colleagues perceive them if they take time away from their desks. There is often a desire to conform to the norms of a sedentary work culture to avoid standing out. Seeing peers who do not take breaks and work continuously can create pressure to do the same.

Employees with a strong internalized work ethic may feel guilty or lazy for taking breaks for physical activity. They might view continuous work without breaks as the gold standard for productivity. Concerns about not meeting deadlines or falling behind on tasks can prevent employees from taking time for exercise, even if it would ultimately enhance their productivity.

Strategies to Promote Movement

Encouraging Walking Meetings and Outdoor Breaks

Walking meetings and outdoor breaks encourage physical activity, which helps to reduce the risk of chronic diseases and improve cardiovascular health. Regular movement also helps alleviate the negative effects of prolonged sitting, such as poor posture and back pain.

Exposure to natural light and fresh air during outdoor breaks can reduce stress and improve mood. Walking has been shown to boost creativity and problem-solving skills by changing scenery and stimulating different brain parts.

Short breaks and walking meetings can help refresh the mind, improving focus and concentration when returning to tasks. Walking meetings promote a more relaxed atmosphere, encouraging open communication and collaboration.

Tips for implementing walking meetings
Select routes that are safe, accessible, and free from heavy traffic. Consider parks, trails, or quiet streets near the workplace. Aim for meetings that last between 20 to 30 minutes. This duration covers key points while allowing for a brisk walk.

Limit the group size to ensure everyone can hear and participate. Smaller groups are more manageable and effective. Use mobile devices or voice recorders to capture important points during the walk. Follow up with detailed notes after the meeting.

Encourage all employees to participate in walking meetings, regardless of their fitness level. Have leaders and managers initiate and participate in walking meetings to set a positive example.

Tips for Encouraging Outdoor Breaks
Provide designated outdoor spaces such as patios, gardens, or seating areas where employees can take breaks. Equip these areas with comfortable seating, shade, and tables to create an inviting environment.

Encourage employees to take short outdoor breaks at regular intervals throughout the day. Implement reminders or schedule notifications to prompt these breaks. Allow flexible breaks so employees can step outside when they need a break rather than being restricted to specific times.

Organize group walks or nature trails during lunch breaks or after work. This promotes camaraderie and regular outdoor activity. Include outdoor activities in corporate wellbeing programs, such as yoga sessions, meditation, or fitness classes held in outdoor spaces.

Run awareness campaigns highlighting the benefits of outdoor breaks for physical and mental health. Share success stories and testimonials from employees who have benefited from taking regular outdoor breaks.

Implementing Structured Programs

Physical activity and wellbeing programs help lower stress and anxiety levels by releasing endorphins and relaxation techniques. Regular exercise and wellbeing activities can boost overall mood, reduce symptoms of depression, and enhance mental wellbeing.

Regular physical activity and wellbeing programs help improve cognitive function, leading to better focus and concentration at work. Physically active employees tend to have more energy and stamina throughout the day, reducing fatigue and enhancing productivity.

Fitness challenges create a sense of competition and achievement, boosting employee motivation and engagement. Participating in wellbeing programs and fitness challenges fosters camaraderie and teamwork among employees.

Wellbeing programs contribute to a positive workplace culture where employees feel valued and supported. Employees with access to wellbeing programs and fitness challenges are likelier to report higher job satisfaction.

Companies with robust wellbeing programs are more attractive to potential hires, helping to draw top talent. Employees are more likely to stay with a company that demonstrates a commitment to their health and wellbeing.

Wellbeing programs promote a healthier work-life balance by encouraging employees to take time for their health and wellbeing.

Offering Incentives

Offer gift cards to sports equipment stores, fitness apparel brands, or health food stores. Provide vouchers for popular retail stores or online platforms as a versatile reward.

Offer additional paid time off or wellbeing days to reward consistent participation in physical activities. Grant extra vacation days for employees who meet or exceed fitness goals over a specific period.

Reward employees with fitness equipment like yoga mats, resistance bands, or dumbbells. Provide fitness trackers or smartwatches to help employees monitor their physical activity.

Offer free or subsidized gym memberships. Provide passes to local fitness classes, such as yoga, Pilates, or spinning.

Create an “Employee of the Month” award specifically for those who engage in regular physical activity. Give certificates or badges for milestones such as completing a fitness challenge or reaching a personal goal.

Organize team-based fitness challenges and reward the winning team with a group outing or team-building activity. Create individual challenges with tiered rewards based on the level of achievement, such as completing a 5K run or attending a certain number of fitness classes.

Allow flexible working hours or remote work options as a reward for consistent engagement in physical activity. Offer compressed workweeks, enabling employees to have longer weekends.

Integrating Movement Goals into Performance Reviews

Integrating movement goals into performance reviews can be a powerful strategy for promoting an organization’s health and wellbeing culture. By linking physical activity to employee evaluations, you can encourage a healthier lifestyle, improve overall wellbeing, and enhance productivity.

Setting movement goals incentivizes employees to incorporate regular physical activity into daily routines. Increased physical activity can lead to reduced risks of chronic diseases, lower absenteeism, and overall improved health.

Integrating movement goals signals that the company values employee wellbeing, which can boost morale and engagement. Employees may feel more motivated to stay active when their efforts are recognized and rewarded during performance reviews.

Encouraging team-based fitness challenges and group activities can strengthen team dynamics and improve collaboration. Working towards common fitness goals can create a sense of camaraderie and mutual support among employees.

Recognize that each employee has different fitness levels and preferences. Customize movement goals to fit individual capabilities and interests. Allow flexibility in how employees achieve their movement goals.

Approach movement goals with sensitivity, avoiding any judgment or pressure. Focus on encouraging healthy habits rather than penalizing those who struggle. Ensure that movement goals are inclusive and considerate of employees with physical limitations or disabilities. Provide alternative options to accommodate everyone.

Incorporate regular check-ins on movement goals as part of the performance review process. This helps employees stay accountable and motivated. Utilize fitness trackers, apps, or wellbeing platforms to help employees track their activity and progress toward their goals.

Start with a pilot program to gather feedback and assess the effectiveness of integrating movement goals into performance reviews. Use insights from the pilot program to make necessary adjustments before a full-scale rollout.

Encourage leaders and managers to participate in setting and achieving movement goals, demonstrating the company’s commitment to wellbeing. Recognize and reward employees and leaders who actively engage in and promote physical activity.

Establish a continuous feedback loop based on employee experiences and outcomes to improve the program. Allow movement goals to evolve to remain challenging and engaging for employees.

Conclusion

You play a pivotal role in shaping the workplace environment and fostering a culture of health and wellbeing. Implementing strategies to incorporate movement into the workday can significantly enhance employee health, morale, and productivity.

You have the unique opportunity to drive meaningful change within your organization by promoting a culture of movement and wellbeing. The benefits of incorporating regular physical activity into the workday are undeniable.

Start taking the first steps towards a healthier, more active workplace today. Your efforts can significantly improve employee wellbeing, productivity, and organizational success. By championing these movement strategies, you can create an environment where employees thrive and feel empowered to take charge of their health.