Supporting Employee Well-Being Through Physical Activity

For many, physical activity is a well-known way to improve health and combat chronic disease. With February being Heart Health Month, it serves as a reminder to prioritize regular physical activity—not just during the month of February, but as a consistent part of daily life. While most know they should be more active, barriers (such as time, energy, skills, knowledge, and resources) often get in the way. However, with support and small changes, employees can gradually make physical activity a priority without feeling overwhelmed, ultimately benefiting both their personal health and the organization.

Physical Activity Recommendations

The American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC) recommend 150 minutes of moderate-intensity physical activity per week (30 minutes, five days a week) or 75 minutes of vigorous-intensity activity per week (20 minutes, three days a week). Additionally, they advise incorporating two days of muscular strength and endurance training each week. It’s important to note that these minutes do not need to be completed all at once—benefits can still be gained by breaking them up into smaller sessions throughout the day and week. Currently, only one in four U.S. adults meet these guidelines.

Benefits of Physical Activity

Physical activity offers many health benefits that can be felt immediately and noticed more over time with consistency. Immediate benefits of physical activity include a renewed sense of well-being, increased energy, reduced anxiety, improved mental clarity, and better sleep. With a regular focus on physical activity, long-term benefits can include the following:

• Support for weight management
• Reduced risk of heart disease and stroke
• Lowered risk of type 2 diabetes and metabolic syndrome
• Decreased risk of serious outcomes from infectious diseases (e.g., flu, pneumonia, COVID-19)
• Reduced risk of certain cancers (bladder, breast, colon, endometrial, esophageal, kidney, and stomach)
• Increased bone and muscle strength
• Greater longevity
• Better management of chronic conditions and disabilities
• Safer performance of daily activities and reduced fall risk.

Beyond improving physical and mental well-being, regular activity can also have a positive impact on employee well-being in the workplace. According to an editorial from the American Journal of Health Promotion, increased physical activity among employees improves productivity, efficiency, concentration, mood, energy, creativity, stress management, and mental health. Workplaces that promote physical activity can see increased productivity, reduced absenteeism, higher employee morale, and improved ability to attract and retain talent, according to the CDC.

How Workplaces Can Encourage Physical Activity

Being physically active for 150 minutes each week and incorporating strength training might seem like a lot for many employees. As mentioned earlier, common barriers to regular physical activity include lack of time, social support, energy, motivation, skills, fear of injury, high-cost facilities, and limited resources. Since employees spend a significant amount of time at work, the workplace can serve as an ideal place to help overcome some of these barriers.

• Offer employees resources such as community opportunities for physical activity, maps of local walking paths or bike trails, technology such as apps or activity trackers, and information for remote employees on ways to stay physically active.
• Provide education to help employees understand the benefits of physical activity and offer suggestions for how to make it part of their healthy habits. Misinformation can be challenging to identify, so providing employees with accurate information through newsletters, lunch and learns, signage or other internal communication methods ensures they receive safe and reliable information.
• Implement physical activity initiatives that support and encourage employees to be physically active, both during work hours and outside of the workplace. Consider options such as walking meetings, standing desks, physical activity breaks, onsite fitness facilities or classes, gym membership discounts, and policies on paid exercise time and flex time for physical activity.

When evaluating workplace strategies, also consider opportunities to support employees in physically demanding jobs, if applicable. Research shows that incorporating movement at work alone may not be sufficient to meet recommended guidelines or receive health benefits, even for jobs that involve repetitive tasks, heavy lifting, or hours of standing. Additionally, according to the CDC, physically demanding jobs can be harmful to the health of some, increasing stress and risk factors for heart disease. To address this, employers can offer rest breaks and encourage moderate-intensity physical activity—including aerobic activity, strength training, and stretching—outside of work to improve fitness levels and enhance work performance with less strain.

How to Identify Credible Physical Activity Information and Resources and Help Employees Navigate Them

The fitness industry is constantly evolving and often driven by trends, leading people to believe that engaging in the latest exercise craze or the most popular fitness class will guarantee success in reaching their health goals. Additionally, not everyone who shares physical activity information, offers advice, or teaches classes is equally experienced or credentialed—They might not even be credentialed at all. To help employees safely navigate physical activity, find reliable information, and ensure workplace wellness initiatives are safe, the American Council on Exercise (ACE) recommends the following tips.

• Check for bias. Consider if the information or claim is coming from a for-profit organization or individual.
• Identify credentials and citations. Verify if the information being shared is cited and confirm if it is coming from someone who is credentialed or qualified.
• Assess accuracy. Evaluate whether the information is focused on a fad or trend. Are there dramatic results or promises being shared?
• Search for scientific consensus from trusted sources. Investigate if the information is rooted in evidence-based practices and supported by respected organizations within the industry.

When employees receive education, resources, and support to incorporate physical activity they enjoy into their routines in a way that works for them, they are more likely to succeed in making it a lasting part of their lifestyle. Getting enough physical activity can enhance employee well-being, improve organizational health, and prevent one in 15 cases of heart disease and one in ten premature deaths. Making the effort to move more can lead to meaningful change!

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  Ashton DeMoss

  Wellness Content & Information Specialist

  IFEBP

  Ashton DeMoss currently serves as a Wellness Content and Information Specialist at the International Foundation of Employee Benefit Plans, WELCOA’s partner organization. With extensive experience in the worksite wellness industry, she is passionate about promoting health and well-being in the workplace. To prioritize her personal wellness, she enjoys group exercise classes and participating in a monthly book club.