Fit for Success: The Impact of Exercise on Work Performance and Mental Well-Being

In today’s fast-paced world, where people are increasingly spending long hours sitting in front of their computers and working physically demanding jobs, maintaining physical fitness has become more important than ever. Incorporating exercise and physical activity into our daily routine has many benefits, including improved physical and mental health, increased energy levels, reduced stress and anxiety, and increased productivity. Given the amount of time people spend at work, it is important to promote fitness in the workplace to encourage employees to lead healthier and more active lives. In this blog, we will explore the importance of fitness in the workplace and provide some tips on how to incorporate exercise and physical activity into your workday.

The benefits of exercise on work performance

Physical fitness is essential to lead a healthy and fulfilling life. However, many of us tend to neglect our health due to our busy schedules, especially in the workplace. We often end up sitting for prolonged periods, hunched over our desks, which can have a detrimental effect on our physical and mental health. The other side of the spectrum is the workers that have physically demanding jobs, while they think that fitness will not benefit them, this isn’t the case. Even if you have a physically active career, fitness outside of your job demands is still important.

desk yoga 1

Here are 5 benefits of increased physical fitness for all adults, no matter the type of job you do.

  1. Increased Energy Levels Physical activity releases endorphins in our bodies, which makes us feel more energetic and alert. When we exercise, our body produces more mitochondria, which are responsible for converting glucose into energy. Therefore, incorporating physical activity into your workday can help you stay energized throughout the day.
  2. Improved Physical Health Sedentary lifestyles are linked to various health problems such as obesity, heart disease, diabetes, and high blood pressure. Regular exercise and physical activity can help prevent these health issues and improve our overall physical health.
  3. Reduced Stress and Anxiety Stress and anxiety are common in the workplace, and they can affect our productivity and overall well-being. Exercise is a great way to relieve stress and anxiety, as it triggers the release of endorphins, which can improve our mood and reduce feelings of stress and anxiety.(1)
  4. Increased Productivity Physical fitness can also have a positive impact on our work performance. Exercise can improve our cognitive function, enhance our memory and creativity, and increase our focus and concentration. Regular exercise can also help us stay alert and prevent us from feeling tired and sluggish during the day. (2)
  5. Improved Mental Health Regular exercise and physical activity have been linked to improved mental health. Physical activity can help reduce the risk of depression, improve self-esteem, and boost our overall mood. (1)

As you can see, there are several benefits for employers to encourage their employees to engage in physical activity and exercise. Not only will it benefit the employees’ lives and well-being but they will also become better workers.

How to Incorporate Exercise into the Workday

Incorporating exercise into your workday doesn’t have to be a complicated or time-consuming process. Here are some simple and effective ways to stay active and fit in the workplace:

  1. Take the Stairs Instead of taking the elevator, take the stairs whenever possible. Climbing stairs is an effective way to get your heart rate up and burn calories.
  2. Stand and StretchSitting for prolonged periods can be harmful to your health. Take regular breaks to stand up, stretch your legs, and move around. This can help improve your circulation and reduce the risk of health problems associated with sitting for long periods.
  3. Go for a WalkGoing for a walk during your lunch break is a great way to get some exercise and fresh air. Walking is a low-impact exercise that can help improve your cardiovascular health and boost your energy levels.
  4. Use a Standing Desk Standing desks have become increasingly popular in recent years, and for a good reason. Using a standing desk can help improve your posture, reduce the risk of health problems associated with sitting, and burn more calories than sitting.
  5. Do Desk ExercisesThere are many exercises you can do at your desk to stay active and fit, such as leg raises, desk push-ups and shoulder shrugs. These exercises can help improve your strength, flexibility, and overall fitness level.
  6. Join a Lunchtime Fitness ClassMany workplaces offer lunchtime fitness classes such as yoga, Pilates, or aerobics. Joining a fitness class can help you stay active and fit, meet new people, and reduce stress and anxiety.

Incorporating exercise into your workday is essential for your physical and mental well-being. By making small changes to your routine, such as taking the stairs or doing desk exercises, you can improve your fitness level, boost your energy, and reduce stress and anxiety.

desk yoga


In conclusion, it is clear that exercise has a significant impact on our work performance and mental well-being. By incorporating physical activity into our daily routines, we can improve our physical health, reduce stress and anxiety, increase energy levels, and boost our productivity at work. Additionally, regular exercise has been linked to improved mental health, including reduced risk of depression, improved self-esteem, and a boost in overall mood. Therefore, it is essential to prioritize physical activity and make time for exercise, even during busy work schedules.

By making small changes to our daily routines, such as taking short breaks to stretch or going for a walk during lunchtime, we can improve our overall health and well-being and achieve greater success in both our personal and professional lives. Remember, being fit is not just about physical appearance but also about mental and emotional well-being, and it’s never too late to start prioritizing our health and fitness goals.

Contact WorkSafe to find out how we can help your company today!

Working to keep you safe, healthy, and productive,

worksafe logo no tagline


  1. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.
  2. Sjøgaard G, Christensen JR, Justesen JB, Murray M, Dalager T, Fredslund GH, Søgaard K. Exercise is more than medicine: The working age population’s well-being and productivity. J Sport Health Sci. 2016 Jun;5(2):159-165. doi: 10.1016/j.jshs.2016.04.004. Epub 2016 Apr 7. PMID: 30356522; PMCID: PMC6188718.

Are you enjoying our posts?

Join our mailing list and receive an email when new blog content is being added to our site.

We respect your privacy. Unsubscribe at any time.