Keeping employees active isn’t just a nice to have; it’s a must for building thriving, productive teams. Movement and wellness habits have proven benefits, from enhancing focus and reducing stress to fostering a more loyal and motivated workforce. 

For employees, staying active isn’t just about physical health; it’s also about boosting mental clarity, energy levels, and overall satisfaction. By encouraging a culture of wellness, companies and employees can create a virtuous cycle of productivity, engagement, and innovation. 

Applying Theory to Real Life

At Deloitte, introducing a comprehensive well-being initiative addressing physical and mental health led to a 33% increase in productivity and a 94% employee engagement rate, transforming the company’s high turnover and low morale. Similarly, Salesforce’s “Ohana Culture,” which emphasizes mental health resources, flexible work, and paid volunteer time, resulted in a 28% rise in employee satisfaction. (1)

There are many ways to foster well-being, both as employees and employers. It’s important to recognize that wellness looks different for everyone and spans multiple dimensions—from physical activity to mental health, sleep, and more.

A Brain-Body Connection

Modern workplaces have started paying close attention to physical activity’s role in enhancing cognitive function, energy levels, and overall performance. Research was conducted to understand the connection between productivity and physical and mental health, evidencing how regular movement and meditation can lead to higher efficiency and job satisfaction. 

Why? – When we exercise, our body releases endorphins—chemicals that reduce stress and increase feelings of happiness. Physical activity also boosts blood flow to the brain, improving cognitive function, focus, and memory. 

The Data:

• A study published in Harvard Business Review found that employees who exercise regularly reported higher levels of productivity and satisfaction than their less-active peers.
• Regular movement also combats fatigue, a common barrier to productivity. According to the Journal of Occupational Health Psychology, short bursts of physical activity during work hours can reduce burnout and improve energy levels, even for employees in high-pressure roles. 

A Holistic Approach to Productivity 

physical activity isn’t enough. Today, wellness is approached more comprehensively, with the understanding that physical, mental, emotional, and spiritual health are interconnected. In recent years, the workplace has also evolved to prioritize holistic wellness as more studies prove that employees experiencing positive emotions, such as happiness and optimism, are more likely to engage in creative problem-solving and can better regulate stress and stay focused during challenging tasks. (2) 

According to the World Health Organization (WHO), mental health issues are among the leading causes of absenteeism (missing work) and presenteeism (working while unwell). More precisely, the World Economic Forum estimates that poor mental health costs the global economy $1 trillion annually in lost productivity, as employers suffering from mental health challenges such as depression and/or anxiety tend to display poorer executive functions, including memory, decision-making, and attention to detail. (3)

Work, but on Your Sleep

Physical activity, particularly aerobic exercise, helps regulate sleep patterns. Sleep quantity and quality are essential for work performance. A good night’s sleep guaranessential cognitive functions, emotional regulation, and physical health—all of which contribute directly to higher productivity.

During sleep, especially deep sleep and REM (rapid eye movement) stages, the brain processes and consolidates memories, helping you retain information and make better decisions the following day. On the contrary, lack of sleep, or inadequate sleep, impairs attention span, leading to difficulties in staying on task and making mistakes more likely.

Chronic sleep deprivation can lead to long-term cognitive decline, diminished productivity, and burnout.

Easy Tip: Naps are recommended, especially for sleep-deprived people. Studies indicate that taking short naps (10-20 minutes) can improve alertness, memory, and performance without leaving you feeling groggy.

Final Thoughts

Research has shown that regular physical activity and wellness practices are fundamental to workplace success, extending far beyond personal health benefits. Employees who integrate movement and mindfulness into their daily schedules, whether through lunchtime walks, desk stretches, or meditation breaks, experience measurable improvements in cognitive function and emotional resilience. These practices sharpen mental acuity and problem-solving abilities and manage workplace stress, reducing sick days and sustaining productivity. 

For organizations, investing in employee wellness isn’t just about providing gym memberships or organizing fitness challenges — it’s about fostering a comprehensive culture of well-being. Companies that prioritize wellness through flexible schedules, dedicated spaces for exercise or relaxation, and leadership that models healthy behaviors see significant returns in employee engagement and retention. When workers feel their holistic health is valued, they develop stronger connections to their workplace, resulting in increased innovation, better team collaboration, and ultimately, improved business outcomes. 

Resources:

1. https://psico-smart.com/en/blogs/blog-employee-wellbeing-programs-impact-on-motivation-and-performance-164551
2. Journal of Positive Psychology
3. World Health Organization (WHO)

Bibliography:

• https://www.marketwatch.com/story/why-gen-z-is-willing-to-trade-lower-pay-for-a-better-work-life-balance-33df8829?utm_source=chatgpt.com
• Mednick, S. C., Nakayama, K., & Stickgold, R. (2008). Sleep-dependent learning: A nap is as good as a night. Nature Neuroscience, 11(9), 1132-1133.
• Horne, J. A. (2012). Sleepfaring: A Journey Through the Science of Sleep. Oxford University Press.
• https://www.apa.org/monitor/2019/01/break?utm_source=chatgpt.com

Sofia Palumbo
Sofia, Product Owner at Amalgama. Over six years of professional experience in strategic Project Management and Innovation roles in Australia. Part-time writer, runner, and an eager tennis and paddle competitor.