Mental health and exercise: How moving more leads to achieving more

Research consistently shows regular physical activity reduces workplace stress and anxiety while improving cognitive function. When employees take time to exercise, they experience increased levels of endorphins and serotonin, natural mood enhancers. These neurochemical changes translate directly into improved focus, better decision making, and enhanced creative thinking—all crucial skills.?

Exercise isn't just about physical health—it's a powerful tool for enhancing mental wellbeing, boosting productivity, and maintaining a sustainable work-life balance.?

Exercise like a boss?

The productivity benefits of regular exercise are particularly compelling for organizations. Studies indicate that employees who engage in regular physical activity demonstrate higher energy levels throughout the workday, reduced fatigue, and improved memory function. Even a brief 20-minute workout can lead to up to three hours of enhanced concentration and mental clarity. This means that the time lost to exercise is more than compensated for by increased productivity and better quality work.?

A clear plan or scheduled exercise class creates a clear division between the workday and personal time, helping employees mentally disconnect from stressors. This mental reset can prevent burnout and sustain careers in the long term. Regular exercise also improves sleep quality, enabling better recovery and ensuring employees return to work refreshed and energised.?

Don’t overdo it?

The good news for busy people is that effective exercise doesn't require long gym sessions or expensive equipment.??

Here are several ways to incorporate movement into your day.?

• Walking meetings have gained popularity because they combine physical activity with work tasks. These meetings are ideal for one-to-ones and often lead to more creative discussions and better engagement while providing gentle exercise. For remote workers, incorporating a 15-minute walk at the beginning and end of the day can help to get the day off to a good start and a health end..??

• Desk exercises and stretching routines can be completed in short breaks throughout the day. Simple movements like desk push-ups, chair squats, or standing stretches help maintain muscle activity and reduce the negative impacts of prolonged sitting.??

• Lunch break workouts provide an ideal opportunity for more intensive exercise. Quick high-intensity interval training (HIIT) sessions, yoga flows, or brisk walks can be completed in 20-30 minutes, leaving time for lunch and recovery before returning to work.?

The evidence is clear: making time for exercise isn't just beneficial for your personal health—it's a strategic investment in workplace productivity and wellbeing. By encouraging regular physical activity, organisations can create a more energised, focused, and resilient workforce better equipped to meet the fast-changing challenges.??