Prolonged sitting is now being compared to smoking in terms of health risk—linked to increased rates of cardiovascular disease and all-cause mortality. In fact, research shows that the more time spent sitting, the greater the risk. With the average adult sitting 8 to 12 hours a day—and nearly 80% of jobs classified as sedentary—it’s clear that change is needed. A simple solution to help your team? Think of movement as medicine.
You’ll likely see increased productivity, reduced absenteeism and burnout, improved retention, enhanced employee engagement and collaboration, and improved job satisfaction, to name a few. It doesn’t have to be time-consuming or expensive. There are simple ways to promote movement in the workplace, even if the majority of your team's workday is spent at the office.
Just 20 minutes of physical activity each day can significantly reduce the risk of chronic diseases like heart disease, diabetes, and even depression. The best part? Encouraging movement in the workplace is an easy fix—and HR leaders have a crucial role to play.
Here’s how you can integrate movement into your workplace culture—today.
Related: 5 Wellness Trends HR Leaders Can’t Ignore in 2025
Why Movement Breaks are So Important in The Workplace
When talking about movement in the workplace, planning a daily team workout or mid-day walking meeting is great. But don’t call it quits on movement for the rest of the work day! Unfortunately, daily exercise doesn’t negate the effects of too much sitting. It will, of course, contribute to employee health, but moving (regularly) throughout the workday is extremely important. According to research, even a mere 2 minutes of movement per hour can decrease this risk for chronic disease by 33%.
To put it simply, the body is designed to move. Aside from reducing your risk of illness, employees will be more energized, focused and productive. And it doesn’t take much to get the benefits — it can be as simple as stretching or standing up.
So, let’s keep your team active with these simple, seamless movement hacks.
How Employees Can Add More Movement to Their Workday
1. Embrace Hybrid Work Models with Movement in Mind
With hybrid and remote work becoming the norm, it’s critical to rethink how movement happens in these environments. Encourage employees to take regular breaks and step away from their desks. According to research, active work breaks can actually increase employee productivity and performance while simultaneously reducing stress and preventing burnoutWhether working from home or in the office, the message is clear: Movement should be as normal as checking email.
Tip: Offer a "movement break" in virtual meetings—encourage employees to stand up, stretch, or walk around during long sessions.
Related: What Is Burnout? How Employers Can Recognize and Prevent It
2. Offer Movement-Friendly Break Spaces
While some companies have moved to flexible work hours, the importance of creating physical spaces for employees to move hasn’t diminished. Create designated movement zones—whether it’s an area for stretching, yoga mats, or even walking paths.
Tip: Consider installing a “Walking Desk” area or providing employees with access to wellness apps for guided stretches and mobility exercises.
3. Incorporate Active Commutes
As more employees return to the office, consider promoting active commuting options like walking or cycling. Companies can incentivize these habits by offering secure bike storage, shower facilities, and even stipends for public transportation.
Tip: Launch a “Walk to Work” campaign or challenge employees to log steps on their way to the office.
4. Support Mental and Physical Well-Being Together
In 2025, mental health and physical wellness go hand-in-hand. Encourage activities that support both—like yoga, stretching, or meditation sessions. Offering hybrid wellness programs that include both virtual and in-person options helps all employees participate, regardless of their location.
Tip: Provide a wellness app for employees that combines movement with mindfulness, offering daily stretches and stress-reduction practices.
5. Host Walking Meetings and Collaborative Spaces
Instead of defaulting to traditional sit-down meetings, implement walking meetings for smaller groups. This doesn’t just promote movement—it encourages creativity and collaboration in a relaxed setting.
Tip: Make your office more movement-friendly by adding standing desks, collaborative spaces, or even walking trails around the building.
Related: How to Create a Culture of Wellness in the Workplace
6. Provide Movement-Friendly Incentives
It’s one thing to encourage movement—it’s another to make it rewarding. Offer incentives for employees who meet certain movement goals, like walking a set number of steps or attending a fitness class. Supply employees with desk-friendly exercise equipment like resistance bands. It’s a great way to encourage employees to take those stretch breaks after sitting at their desks for hours at a time
Tip: Introduce wellness challenges with fun, achievable goals and offer prizes for meeting them, such as a day off or wellness-related rewards (fitness classes, equipment, etc.).
7. Integrate Fitness into the Workday Schedule
Creating a culture of movement involves making physical activity part of the routine. Whether it's offering quick workout sessions during the day, promoting lunchtime fitness challenges, or providing wellness resources, it's important to give employees the time and opportunity to move.
Tip: Implement company-sponsored fitness programs that employees can join during work hours, such as group fitness classes, stretching sessions, or meditation breaks.
Related: The Impact Of Endorphins and Exercise on Employee Well-Being
Make Your Workplace Movement-Friendly
The science is clear — sitting all day comes with health risks, but short and frequent movement breaks can make a big difference. Plus, research suggests that frequent breaks throughout the day may actually increase productivity, so it’s a no-brainer for fostering a healthy working environment for the entire team.
Movement isn’t just about physical health—it impacts employee focus, mood, and productivity. HR leaders have an opportunity—and a responsibility—to build movement into the daily workflow. Whether it’s through hybrid-friendly initiatives, fitness incentives, or movement-friendly spaces, creating a culture of wellness is a win for both employees and employers.
Discover how FitOn Health can help your team move more, feel better, and stay engaged—whether they’re in the office, at home, or on the go.
