From the Guidelines
A comprehensive workplace wellness physical activity program should include aerobic exercise, strength training, flexibility components, and opportunities for both structured and unstructured activity, as recommended by the World Health Organization 2020 guidelines on physical activity and sedentary behaviour 1. The program should offer a mix of organized group activities, individual exercise options, and integration of movement throughout the workday through active meetings, stair use promotion, and standing desks. Effective programs typically provide 150 minutes of moderate-intensity activity per week, with sessions lasting 10-60 minutes. These physical activity components significantly impact employee health by reducing chronic disease risk, improving cardiovascular health, enhancing musculoskeletal function, boosting mental health, and reducing stress. Additionally, workplace physical activity programs decrease absenteeism, lower healthcare costs, improve productivity, and enhance workplace morale. The physiological benefits occur because regular exercise improves insulin sensitivity, strengthens the cardiovascular system, releases endorphins, and builds muscle mass that supports metabolic health. For optimal results, programs should be accessible to all fitness levels, offer variety to maintain engagement, and include both short-term goals and long-term health improvement objectives.
Some key components of a physical activity program in the workplace include:
- Aerobic physical activity, such as walking, cycling, or group fitness classes
- Strength training, using resistance bands, weights, or bodyweight exercises
- Flexibility components, such as stretching or yoga
- Opportunities for both structured and unstructured activity
- Integration of movement throughout the workday, such as active meetings, stair use promotion, and standing desks
The impact of a physical activity program on employee health is significant, with benefits including:
- Reduced chronic disease risk
- Improved cardiovascular health
- Enhanced musculoskeletal function
- Boosted mental health
- Reduced stress
- Decreased absenteeism
- Lower healthcare costs
- Improved productivity
- Enhanced workplace morale
As noted in the American Heart Association's policy statement on worksite wellness programs for cardiovascular disease prevention 1, regular physical activity is recommended to promote and maintain health and to prevent the development of cardiovascular risk factors and related chronic diseases. Similarly, the World Health Organization 2020 guidelines on physical activity and sedentary behaviour 1 emphasize the importance of regular physical activity for overall health and well-being. By incorporating physical activity into the workplace, employers can promote a healthy and productive workforce, while also reducing healthcare costs and improving overall well-being.
It is also important to consider the fitness level of the US workforce, which is relatively low and has declined over the past 50 years, as noted in the Annual Review of Public Health article on the fitness of the US workforce 1. Employers should promote fitness at the workplace, and supportive policy and regulations at both the state and federal levels should be leveraged to make this happen. As stated in the Circulation article on worksite wellness programs for cardiovascular disease prevention 1, successful worksite wellness programs engage employees in activities that maximize their potential for health and well-being, grow rapidly in response to their perceived value, and prove sustainable as they establish the business case for their existence.
Overall, a comprehensive workplace wellness physical activity program can have a significant impact on employee health and well-being, and can be an important component of a overall worksite wellness program. By incorporating physical activity into the workplace, employers can promote a healthy and productive workforce, while also reducing healthcare costs and improving overall well-being. As recommended by the World Health Organization 2020 guidelines on physical activity and sedentary behaviour 1, adults should aim to do at least 150-300 minutes of moderate-intensity aerobic physical activity, or 75-150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both, per week. Additionally, adults should also do muscle-strengthening activities at least two days per week, and aim to limit sedentary behaviour, such as sitting or reclining, to less than 4 hours per day.
From the Research
Components of a Physical Activity Program
A physical activity program as part of a workplace wellness program should include several key components, such as:
- Physical activity interventions that are simple, rewarding, and relevant in the context of a social-ecological model 2
- A comprehensive, multicomponent approach that generates significant improvements in health, reduces absenteeism and sick leave, and can generate a positive financial return 2
- Interventions that focus on predisposing, enabling, reinforcing, environment, and policy domains of focus, such as information delivery, self-motivation, program training, instrument resources, health service facilities, incentive, and social support 3
- Modules focused on nutrition, physical activity, stress reduction, and related topics, implemented by registered dietitians or other qualified professionals 4
Impact of a Physical Activity Program
The impact of a physical activity program on employee health can be significant, with benefits including:
- Improved self-reported health and behaviors, such as engaging in regular exercise and actively managing weight 4
- Reduced risk of various diseases, compared to those with sedentary lifestyles 3
- Potential for a positive financial return, although this may not be realized in the short term 2, 4
- Increased participation in health-promoting activities, such as physical activity and healthy eating 5
- Improved overall well-being and quality of life, although this may not be directly measured by all studies 6
Considerations for Implementation
When implementing a physical activity program, considerations should include:
- The need for a comprehensive, multicomponent approach that addresses the unique needs and challenges of the workplace setting 2, 3
- The importance of providing supports and resources, such as seed funding, technical assistance, and community linkages, to help employers implement and sustain health promotion initiatives 5
- The potential for challenges with implementation, such as fidelity to the program and completion of planned activities, and the need for ongoing evaluation and refinement of the program 6