Every April, the American Heart Association runs a campaign to encourage people to “move more.” While the message is important, putting it into practice at work can be hard. That’s because most workplaces are unintentionally designed for inactivity. With back-to-back meetings and long hours sitting at a desk, movement isn’t built in; it has to be squeezed in. That’s why Move More Month is an excellent opportunity to change how we think about movement at work. Below are some ideas to get started.
The Problem: Movement Competes with Work
Time poverty is a real challenge for employees. Many simply don’t have enough free time to focus on their health. When movement competes with work obligations, work almost always comes first.
According to the World Health Organization, one-third of adults don’t meet the recommended levels of physical activity, with sitting at work being a major factor. And the effects aren’t just physical. Long periods of sitting are linked to increased fatigue, reduced focus, and a higher risk of musculoskeletal (MSK) discomfort, all of which can affect employees’ performance during the day.
Make Movement the Default, Not the Exception
If the issue is a lack of time, the answer isn’t to ask employees to make more time. Instead, the workday should be redesigned so that activity is built in rather than added on.
Many workplaces treat movement as a break from work, something employees are expected to do before or after hours. However, organizations can change that expectation by designing workflows that make movement a normal part of the day.
Here are some practical ways to build more movement into the workday:
- Set 5–10-minute breaks between meetings as a standard, so employees have time to reset with simple equipment-free exercises like wall pushups, chair squats, lunges, or mobility exercises.
- Add movement reminders to tools like Slack or Teams to encourage standing, stretching, or walking after long meetings.
- Encourage standing or walking during calls to integrate movement more naturally into everyday business conversations.
- When possible, replace emails with quick walk-and-talk meetings or in-person check-ins.
Redesign Meetings to Include Movement
Most people don’t want to be told to exercise at work, but employees are more likely to move if it feels natural and the environment encourages it.
Even small changes can make a difference. Research shows that replacing sitting with just a few minutes of movement can improve energy, circulation, and focus. The goal isn’t to turn meetings into workouts, but to avoid planning them around sitting still.
Here are some strategies to subtly incorporate movement into meetings:
- Set walking appointments on a regular basis, like “Walking Wednesday” meetings.
- Start longer meetings with a few minutes of simple stretches or mobility exercises.
- When it makes sense, let employees keep their cameras off during video meetings so they can stand, stretch, or walk without feeling self-conscious.
- Encourage managers to set the example by giving permission, such as saying, “Feel free to walk during this meeting.”
Turn Managers into Role Models for Movement
A culture of movement doesn’t come from policies alone. It’s shaped by what leaders model every day. Leadership behaviors at all levels, from frontline supervisors to executives, have an outsized impact on employee well-being.
When leaders make movement normal, like taking walking meetings, stepping away for short breaks, or letting employees move during calls or meetings, it sends a clear message that movement isn’t a break from work. It’s how good work gets done.
From Ergonomics to Movement Health
Many employers have invested in ergonomic solutions like better chairs, standing desks, and improved keyboard setups. This helps, but it overlooks the bigger issue: employees still spend most of their day sitting. That’s where problems can start.
Musculoskeletal (MSK) conditions are a major driver of healthcare costs and lost productivity, but they usually don’t start suddenly. More often, they begin with everyday discomfort like tight hips, stiff backs, or sore shoulders that slowly wear down focus, energy, and performance.
That’s where the idea of movement health comes in. Instead of just focusing on posture or equipment, it looks at how employees move throughout the day, helping build mobility, reduce strain, and prevent issues before they escalate.
Aaptiv: Making Movement Part of How Work Gets Done
When movement becomes part of the workday instead of something employees have to squeeze in after hours, people don’t just move more. They feel better, function better, and show up better. With personalized, on-demand workouts, mobility sessions, and guided micro-breaks, Aaptiv helps employees incorporate movement into the flow of their day, not just before or after work.
Learn more about Aaptiv employee fitness and wellness solutions.
