How much exercise per day?

In today’s rapidly changing work environment, the significance of employee well-being is more prominent than ever. Human Resource professionals are increasingly recognising the role that physical fitness plays in enhancing productivity and maintaining a healthy workplace culture. One of the foundational aspects of a healthy lifestyle is regular exercise. However, the question that often arises among HR practitioners is, “How much exercise should employees engage in daily to reap optimal health benefits?” This blog post will delve into current recommendations, the key benefits of exercise, and practical advice for integrating physical activity into the workplace, all while considering the varying needs of employees.

Understanding Exercise Recommendations

The amount of exercise recommended per day varies based on numerous factors, including age, fitness level, and individual health objectives. The NHS guidelines suggest that adults should aim for a minimum of 150 minutes of moderate-intensity aerobic activity weekly, or 75 minutes of vigorous-intensity activity, alongside strength training exercises targeting all major muscle groups at least twice a week. This structured approach delivers noteworthy health advantages.

Current Exercise Trends

Current trends in physical fitness emphasise a balanced approach, combining both aerobic and strength training activities. There is a growing awareness of the need to incorporate varied types of exercise into daily routines, not just for physical health but for mental well-being as well.

Key Benefits of Regular Exercise

Engaging in regular physical activity offers a plethora of health benefits that impact both individuals and organisations. Understanding these benefits can motivate HR professionals to encourage exercise among employees:

• Improved Cardiovascular Health: Activities like running, swimming, and cycling strengthen the heart, improving blood circulation and reducing risks associated with heart disease and stroke.
• Increased Muscular Strength and Endurance: Strength training builds muscle mass and enhances overall endurance through exercises like weightlifting and bodyweight workouts.
• Weight Management: Regular exercise coupled with a balanced diet supports healthy weight maintenance by burning calories and boosting metabolism.
• Enhanced Mental Well-being: Physical activity triggers the release of endorphins, which improve mood and alleviate feelings of anxiety and depression.
• Improved Bone Density: Engaging in weight-bearing exercises helps strengthen bones, thereby reducing the risk of osteoporosis.
• Reduction in Chronic Condition Risks: Consistent physical activity lowers the risk of chronic diseases, including obesity, diabetes, and certain cancers.

Recommendations for Daily Exercise

To make the most of these benefits, it’s crucial to follow the recommended exercise guidelines:

Moderate-Intensity Activities

For adults aged 19-64, the NHS suggests engaging in at least 30 minutes of moderate-intensity aerobic activity daily, equating to a total of 150 minutes weekly.

Vigorous-Intensity Activities

Alternatively, employees may choose to participate in vigorous-intensity activities, such as jogging or swimming, for 25 minutes per day on three days of the week, totalling 75 minutes overall.

Strength Training

Adopting strength training exercises targeting major muscle groups at least twice a week is also essential for comprehensive fitness. This may include using weights, resistance bands, or even bodyweight movements.

Practical Advice for Integrating Exercise

As HR professionals, encouraging an active lifestyle among employees can be a challenge, particularly with demanding job schedules. Therefore, practicality is key. Here are a few effective strategies to integrate physical activity into the workday:

• Flexible Work Hours: Offering flexible hours can allow employees to integrate exercise into their daily routine, whether it be a morning jog or a lunchtime gym session.
• Wellness Challenges: Organising fitness challenges or group activities can foster a sense of camaraderie while encouraging participation.
• Active Breaks: Encourage employees to take short and regular breaks to stretch or take brisk walks, which can help recharge their energy and enhance productivity.
• Collaborations with Fitness Experts: Consider partnering with local fitness trainers or facilities to provide workshops or discounted memberships for your employees.
• HIIT Sessions: High-Intensity Interval Training (HIIT) can be an effective way to fit in a comprehensive workout in a short timeframe, often as brief as 30-45 minutes.

Addressing Barriers to Exercise

While the health benefits of exercise are evident, various barriers may prevent employees from engaging in physical activity. Addressing these challenges is vital:

• Lack of Time: Promoting short, effective workouts or lunchtime fitness classes can help employees manage their time better.
• Lack of Motivation: Incentivising participation through rewards or recognition for consistent exercise can provide that extra push.
• Access to Facilities: If on-site facilities are limited, consider partnerships with local gyms or promote outdoor activities that require minimal equipment.

Conclusion

In conclusion, as HR professionals, fostering a culture of health and wellness in the workplace is essential. Regular exercise is a fundamental element of a healthy lifestyle, supporting physical and mental well-being. By adhering to recommended guidelines, encouraging participation, and addressing potential barriers, HR departments can significantly contribute to improving employee health outcomes. This, in turn, can lead to enhanced productivity, reduced absenteeism, and a more engaged workforce overall. It is crucial to embed exercise into the fabric of your organisational culture, ensuring that employees understand its importance as part of their overall health and well-being strategy.

For further information that supports these insights, please refer to the following sources:

• VS Hospitals: Top 10 Benefits of Regular Exercise
• GQ Magazine: How much exercise to do per day, based on your fitness goals
• Reddit (Fitness): What kind of cardio and how much of it is the best for your heart
• Fitness Blender: How much exercise per day?
• myTribe Insurance: How much exercise should I do each day?

By making exercise a consistent part of workplace life, organisations can cultivate a more vibrant and productive workforce, ultimately benefiting both employees and the organisation as a whole.