What I learned by introducing workout breaks in my business

When you think of dangerous jobs, an office job that requires you to sit for hours probably doesn’t come to mind. And while many jobs are objectively riskier, a sedentary job can pose a serious risk to your health.

The average office worker spends 70% of their workday sitting down, according to data by workplace supplies firm Banner. Yet, research shows that sitting for prolonged periods without any physical activity significantly increases the risk of ill effects such as high blood pressure, numerous musculoskeletal issues, and potentially heart disease. All in all, a desk job increases your risk of mortality by 16%, according to a study published by JAMA.

Our main objective at Zing Coach is to help millions take up exercise and lead healthier lives. And as a fitness coaching company, we wanted to avoid falling into the classic corporate trap of working long hours and leading a sedentary lifestyle. We didn’t want to sacrifice our employees’ health in the pursuit of our goals.

We’re seeing more and more workplaces spotlight mental health, which is important. However, physical health is just as important. Not only does it have a huge impact on productivity and performance, but it’s also a huge component of mental well-being.

How we took the right steps towards success

Like most companies, we felt the pressure to optimize productivity through processes and technology. Yet, as productivity gradually plateaued, it was evident to me that the real issue was a lack of energy.

I knew that a huge part of this came from sedentary work. As a cofounder, I decided to implement a culture of wellness and vitality. This included practical steps like providing a small but welcoming in-house training space, so that employees can do short, flexible workout sessions during gaps in the workday. When employees feel their minds wandering or their backs aching, they can stand up, head to the training area, complete a workout, or even just walk and stretch a little.

Science supports this approach. Physical activity increases blood flow throughout your body, including to the brain, and particularly to the prefrontal cortex. This is the part in charge of planning, decision-making, problem-solving, working memory, and impulse control.

We suspected (and found) that this practice ended up boosting overall energy, which in turn sharpened focus, improved output, and reduced distractions. It was also a great way to build in more opportunities for interactions. Being a fitness company, these social workout sessions often led to innovative ideas.

Small moves, big returns: what I learned by introducing workout breaks

It doesn’t take long to see results

People are often put off improving their physical health by a perceived lack of progress. Sure, it takes time to see your hard work paying off substantially, if you’re solely focusing on the physical and visual aspects.

Encouraging employees to get up and move isn’t just a way to counteract the harms of prolonged sitting; it actively and instantly improves mental function and overall energy. Research shows exercise boosts brain function immediately, with effects lasting hours. Even 10 minutes of moderate activity has been found to increase cognitive performance by 14%, according to research published by Neuropsychologia.

We haven’t crunched the numbers, but the difference in focus during meetings and the higher energy levels throughout the day are obvious. And we’ve seen this across multiple teams.

Better health leads to better teamwork

Introducing workout breaks didn’t just boost individual performance. It improved the team collectively.

Exercise releases endorphins, the body’s natural mood elevators, which help us manage stress and deal with discomfort. It’s the same chemical behind the “runner’s high”—that euphoric feeling you get after a good workout. It also improves sleep quality. It helps the person get better nighttime rest, reducing the likelihood of low-energy afternoons that are otherwise the norm.

As it turns out, feeling good both mentally and physically makes it easier for colleagues to get along and work together. We also found that teams that are energetic and enthusiastic automatically become less irritable and conflictual, which fuels far stronger cross-team collaboration.

Time at the desk and productivity aren’t the same

One important lesson is how little time at a desk actually correlates with output. Sure, you’ll see more empty chairs throughout the day, but that doesn’t mean productivity will drop. Far from it.

Workers aren’t machines, and after 60 to 90 minutes, many lose focus and effectiveness. Short breaks in general can help refocus and recharge, and teams said that they experienced restorative effects after a physical break. They noticed improvement in all aspects of work performance and personal engagement with the next task after the active break.

When it comes to working out, there’s a saying that quality often beats quantity. Turns out this is also true in a corporate job.

Health is the best productivity tool

Ultimately, good health equals good performance. Sure, software and systems can go so far, but if you don’t take the steps to prioritize your employees’ health and well-being, you’ll never be able to get them to perform to their true potential.

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