PROM OTI NG

PHYS ICAL ACTI VI T Y

AT WO R K
 2

CONTE NT S

1. W H AT IS P HYSI CAL ACTI VI T Y ?

2. HOW M U C H PH YSI CAL ACTI VI T Y IS RIGHT ?

3. W H Y IS P HYSI CAL ACT I VI T Y AT WORK IMPORTA NT ?

4. PH YS ICAL ACTI VI T Y I N TH E UK

5. T H E L IN K B E T W E E N PH YSI CAL ACTIV IT Y A ND HE A LTH

6. T H E L IN K B E T W E E N G O O D H E ALTH A ND WORKPL AC E PRODU CTIV IT Y

7. HOW CA N O RG ANI SAT I ON S PROMOTE PHYSICA L ACTIV IT Y AT WORK?

8. W H AT AR E LE AD I NG ORG AN I SATIONS DOING?

9. L H WA F R A M E WO RK

10 . F U RT H E R RE SOURCE S
 3

1. W HAT IS PHYSICAL

ACTIVIT Y?
‘Physical activity’ can be defined as any voluntary However, as a general rule of thumb:
bodily movement produced by skeletal muscles
• m oderate intensity can be defined as requiring
that requires energy expenditure. Physical
a moderate amount of effort and noticeably
activity encompasses all activities, at any intensity,
increasing the heart rate. It can include brisk
performed at any time. It includes exercise and
walking, gardening, carrying loads <20kg.
incidental activity integrated into daily life.
Energy consumption is 3 – 6 times higher than
Experts use the terms ‘moderate intensity’ and sitting quietly.
‘vigorous intensity’ to refer to different levels
• 
v igorous intensity can be defined as requiring
of physical activity or how hard a person works
a high amount of effort - increasing the
to do the activity. Definitions of intensity will
heart rate substantially and resulting in rapid
vary between people depending on the person’s
breathing. It can include hill walking, running,
previous exercise experience and level of fitness.
competitive sports, carrying loads >20kg.
Energy consumption is 6+ times higher than
sitting quietly.
 4

2. H
 OW MUCH PHYSICAL
ACTIVIT Y IS RIGHT ?
The World Health Organisation recommends And every time we are active for 10 minutes or
adults aged 18-64 should do at least 150 minutes more, it counts! The British Heart Foundation
of moderate-intensity activity or 75 minutes of suggests doing a few 10-minute bursts of activity
vigorous-intensity spread throughout the week, or regularly, to add up to at least 20-30 minutes a day.
an equivalent combination of these.
 5

3. W
 HY IS PHYSICAL ACTIVIT Y
AT WORK IMPORTANT ?
Adults spend a significant part of their waking
Legal obligations for employers
hours at work. Developing health promotion
initiatives for the working population has therefore There is no specific legislation which requires
long been a key global strategy to improve health in employers to provide encouragement or
working adults (World Health Organisation, 1994). support around physical activity at work.

Providing encouragement and support for However, organisations do have an implied

increasing physical activity is just one way that contractual duty of care to all workers – a
organisations can help their people in improve their legal and ethical duty to prevent physical and
health and wellbeing, which is beneficial for both psychological harm to employees in the course
the individual and the organisation. of their work (Management of Health and
Safety Regulations at Work, 1999). Employers
should therefore consider carefully whether
their workplace environments may damage
their workers’ health in any way, e.g. does
the environment discourage physical activity
or encourage workers to make less healthy
choices?

Additionally, the Working Time Regulations

(1998) outline the legal minimum requirement
around taking breaks at work. This is important
because taking regular breaks, particularly from
sedentary work (e.g. desk-based work) is one of
the key ways to increase movement during the
working day.
 6

4. P
 HYSICAL ACTIVIT Y
IN THE UK
The research evidence around physical activity, or Studies also show that a lack of physical activity
lack of it, in the UK currently is very concerning. impacts weight gain and obesity, and worryingly,
these figures are on the rise - one in four people
One in four women and one in five men in England
in the UK were classed as obese in 2016, up from
are defined as ‘inactive’, doing less than 30
one in six in 1993 (National Institute for Clinical
minutes of moderate physical activity each week
Excellence, 2008).
(Gov.uk, 2019) and about one third of adults in
England are damaging their health through a lack Globally, there is a similar picture: 1 in 4 adults
of physical activity (NHS Digital, 2016). do not meet the global recommended levels of
physical activity (World Health Organisation, 2020).
 7

5. T
 HE LINK BET WEEN PHYSICAL
ACTIVIT Y AND HEALTH
Physical activity is essential for good health. There The British Heart Foundation estimates that
is increasing recognition of the need to encourage we can reduce our risk of heart and circulatory
healthier lifestyles and the government has set diseases by 35% by being more physically active,
specific targets to increase physical activity levels in as well as improving our concentration, memory,
the UK (National Institute for Clinical Excellence, 2008). feelings of relaxation and sleep quality (British
Heart Foundation, 2018). Physical activity can
According to Public Health England, physical
also support good mental health, helping people
inactivity is as deadly as smoking, with one in
manage stress and anxiety, improve mood and self-
six deaths caused by a sedentary (i.e. inactive)
esteem, and increase energy levels (Mind, 2019).
lifestyle. Also, it is estimated to cost £7.4 billion
annually (including nearly £1 billion to the NHS Globally, there is an equally compelling case
alone (Gov.uk, 2019). to take action. The World Health Organisation
estimates that up to 5 million deaths a year could
There is a wealth of academic evidence showing
be averted if the global population was more
that high levels of sedentary behaviour are
active. People who are insufficiently active have a
associated with increased risk of Type 2 diabetes
20% to 30% increased risk of death compared to
(Biswas, et al., 2015), some cancers (Biswas, et al.,
people who are sufficiently active (World Health
2015), cardiovascular disease (Wilmot, et al., 2012),
Organisation, 2020).
high blood pressure (British Heart Foundation, 2018)
and high cholesterol (British Heart Foundation,
2018) and depression (Zhai, Zhang, & Zhang, 2015).

What are the Health Benefits of Physical Activity?

Dementia by All-cause
up to 30% mortality by
30%

Cardiovascular
disease by up
to 35%

Regular
Hip fractures by
physical activity Type-2 Diabetes
up to 68% reduces your risk by up to 40%
of

Colon cancer by
30%

Depression Breast cancer

by up to 30% by 20%

Figure 1: The Health Benefits of Physical Activity - Reference: (Gov.uk, 2019)

 8

6. T
 HE LINK BE T WE E N GOOD
HE ALTH AND WORKPL ACE
PRODUCTIVIT Y

Not only are there moral reasons to invest in and • greater customer loyalty and satisfaction
promote employee health and wellbeing, there are (Harter, Schmidt, & Hayes, 2002)
also sound commercial and business imperatives.
• higher worker engagement and staff retention
In a major 2011 research project which analysed (World Economic Forum and Right Managment,
111 different studies on the topic, clear links 2010) and
were found between health measures and
• lower levels of sickness absence (Black, 2008)
work productivity – the better the individual’s
psychological and physical health scores, the More specifically, physically active employees are
better their workplace performance (Ford, Cerasoli, less likely to suffer from major health problems,
Higgins, & Decesare, 2011). less likely to take sickness leave and less likely to
have an accident at work (Dishman, Oldenburg,
Investment in employee health and wellness has
& O’Neal, 1998). Mental health problems and
also been linked to:
musculoskeletal disorders account for the majority
• higher levels of organisational creativity and of working days lost due to ill health (Health and
innovation (World Economic Forum and Right Safety Executive, 2019), both of which can be
Managment, 2010), reduced by physical activity (National Institute for
Clinical Excellence, 2008)
• a return on investment of £5 for every £1 spent
(Deloitte, 2020)
 9

7. H
 OW CAN ORGANISATIONS
PROMOTE PHYSICAL
ACTIVIT Y AT WORK?
Organisations are well placed to make a range 2. MOV E ME NT AT WORK
of positive changes through work, that can help
• Consider implementing an
employees make healthier choices and develop
‘active workplace’ design which
small, incremental changes in their activity levels
encourages less sitting and more
that, when added together over time, can improve
movement.
health and wellbeing.
• Provide standing meeting spaces as well as
Many of the following recommendations focus
traditional tables and chairs.
on the workplace and will therefore apply to
organisations when people are in the workplace. • Encourage people to use the stairs instead of
An additional section is also provided for home- taking the lifts via signs which ‘nudge’ people
working. towards healthy choices.

1. Active travel • Consider providing sit-stand desks so people

can vary their position throughout the day.
2. Movement at work
• Take part in ‘On Your Feet Britain Day’
3. Recreational activities
http://onyourfeetday.com/britain
4. Home-working
• Run step or stair-climb competitions at work
5. Driving change to promote regular movement and motivate
people to join in.
1 . ACT I VE T R AVE L
• Organise lunchtime walking groups and provide
• Develop an Active Travel Policy information on local walking / cycling routes.
for your workplace – encouraging
• Promote standing and walking meetings
staff to build in physical activity
wherever possible.
during their commute to work.
For more detail and useful evidence-based
• Provide showers, lockers and changing
resources visit the Stand More At Work (SMArT)
facilities.
Work website http://www.standmoreatwork.co.uk
• Offer secure bike racks / bike lockers.

• Run a bike loan scheme through your payroll,

to support employees in purchasing a bike in a
tax-efficient way.

For more detail and useful resources visit Living

Streets (a UK charity which promotes everyday
walking and walking to work) and the Cycle to Work
Day websites:
https://www.livingstreets.org.uk/workplaces
https://www.cycletoworkday.org/employers
 10

7. H
 OW CAN ORGANISATIONS
PROMOTE PHYSICAL
ACTIVIT Y AT WORK?
3. R
 E CRE ATI ON AL AND • Avoid too many video meetings. Encourage
SPO RT S ACTI VI T I E S phone calls and walking meetings wherever
possible.
• Support and promote
organisational sports clubs e.g. • Encourage workers to replace their usual
football, netball. commute with a daily bout of walking or other
exercise, and / or to take exercise during their
• Provide regular on-site classes during the
lunch break.
working day e.g. yoga, fitness.
• Promote team-building activities that
• Signpost local amenities e.g. via Get Active
encourage people to leave their desks e.g.
London (a website that allows you to search
walking challenges or photography.
on activities in your local area) and organise
discounts / other promotional arrangements. • Provide information and guidance on simple
everyday desk exercises / stretches e.g leaflet
• Provide subsidised gym membership.
from the Chartered Society of Physiotherapy.
• Organise and /or sponsor team challenges e.g
• Offer a range of online fitness classes for
The Thames Path Challenge
workers e.g. yoga, pilates, HiiT workouts etc
• Signpost fitness apps e.g. ‘Couch to 5k’
beginners running app; NHS Active 10

4 . HOM E -WORK I N G
• Provide additional information
on the importance of taking
regular breaks and correct
workstation set up e.g. via the
IOSH HomeWorking factsheet

• Encourage people to set reminders to stand

up and stretch after every 30 minutes of desk
based work.

• Show employees how they can move between

different sitting and standing postures in
the home e.g. via the Chartered Institute of
Ergonomics & Human Factors infographic

• Schedule online video meetings for 45

minutes, allowing 15 minutes between calls for
movement and stretching breaks.
 11

7. H
 OW CAN ORGANISATIONS
PROMOTE PHYSICAL
ACTIVIT Y AT WORK?

5 . DRI VI NG CH ANG E • Design health and wellbeing initiatives in

partnership with employees.
It can be challenging to drive
and sustain change in workers’ • Encourage leaders and other key influencers
behaviours and to establish new in the workplace to share personal stories
healthy habits around physical activity. and role-model healthy behaviours (e.g. taking
regular breaks, using stairs, promoting standing
Research has shown that health behaviours are
or walking meetings).
influenced less by individual knowledge and more
by the environments in which individuals live or • Develop systems to reward positive changes in
work (Schilling, Giles-Corti, & Sallis, 2009). Social, health behaviours.
cultural and physical environmental factors will
• Ensure management practices support and
therefore all play a critical role in establishing
encourage people to engage with physical
healthy workplaces and improving wellbeing
activity at work e.g. through reasonable
outcomes. Organisations can support change
workloads and deadlines, high levels of trust,
through the following actions:
explicit ‘permissions’, flexibility, and role-
• Communicate the benefits of physical activity modelling.
and related health outcomes clearly and
• Continually monitor and evaluate the success
regularly
of services and initiatives. Consider how to
• Provide mechanisms for workers to improve interest and uptake, reaching out to
communicate their needs, ideas and concerns underrepresented groups where necessary.
e.g. via forums, surveys or action groups
 12

8. W
 HAT ARE LE ADING
ORGANISATIONS DOING?
M&C Saatchi Lloyd’s of London

M&C Saatchi, founded in 1995, is an independent Lloyd’s of London was founded in 1686 by
communications group with more than 2,400 Edward Lloyd. It is a corporate body acting as
members of staff and has major hubs spanning an insurance and reinsurance market employing
across 23 countries. They are a creative company around 800 people. The majority of business
that connects specialist expertise, fuels growth written at Lloyd’s is placed through brokers who
through data and technology to deliver meaningful facilitate the risk-transfer process between their
change for their clients. M&C Saatchi’s overall clients and underwriters. Through their unique
purpose is to create a significant business impact capital structure, known as the ‘Chain of Security’,
and lead a positive change for their clients. Lloyd’s provides excellent financial security to
policyholders and capital efficiency for members.
M&C Saatchi has secured corporate rates for
several gyms within the local area and gives strong Lloyd’s of London provides a Cycle to Work
encouragement to all workers to remain active scheme via their flexible benefits offering, together
outside of work. They regularly promote free and with cycle safety training sessions. In addition,
subsidised gym classes during the working day. smoothie bikes featured in the coffee shop during
a recent Health and Wellbeing week!
The organisation also runs a Cycle to Work scheme
so employees can purchase bikes in a tax-efficient The organisation also runs a Healthy Discounts Fair
way, and bike storage is provided on site. A where employees can meet local retailers offering
number of social sport clubs are offered, including discounts to employees. GymFlex discounted gym
netball and 5-a-side football teams. The Employee membership is offered via their flexible benefits
Handbook promotes these social sport clubs. programme, and free trial offers were enjoyed by
staff at several local gyms.
Team meetings are arranged to encourage
employees to move around the office regularly, There is also a running club which holds ‘meet and
and lifts have been closed to promote stair use greet’ events to encourage more people to sign up.
and increased daily steps. M&C Saatchi won the Regular lunchtime walks are also organised for the
‘Fittest Advertising Agency’ in London 2018 during workforce.
the Witness the Fitness challenge in 2018, in
Furthermore, a company-wide ‘Climb Everest’
collaboration with ActionAid.
challenge was completed using StepJockey
facilities available in the Lloyd’s building – with a
joint total of 592,120 steps logged and 57,176
calories burned!

H E A LT H Y
W O R K P L AC E
M&C Saatchi UK achieved
F O U N DAT I O N
the LHWA Foundations Award
2021
in 2019.
H E A LT H Y
WO R K P L AC E
Lloyd’s of London achieved
E XC E L L E N C E
the LHWA Excellence Award in
2021
October 2015.
 13

9. L HWA FR AME WORK

H E A LT H Y H E A LT H Y H E A LT H Y H E A LT H Y
WO R K P L AC E WO R K P L AC E W O R K P L AC E W O R K P L AC E

MICRO F O U N DAT I O N AC H I E V E M E N T E XC E L L E N C E
2021 2021 2021 2021

The London Healthy Workplace Award (LHWA) is an

accreditation scheme led by the Mayor of London
and supported by Public Health England. It acts
as a template for good practice and recognises
London employers who invest in their employee’s
health and wellbeing. There are three main awards
for SMEs and larger organisations: Foundation,
Achievement and Excellence. There is also a Micro To find out more about the LHWA, email
Award (for business with < 10 employees) and a the Greater London Authority Health Team at:
Communal Workspace Award. [email protected]

At the Micro and Foundation level, all applicant To sign-up to the award – and say “yes, I’m
organisations must ensure that appropriate and interested” – click here
accessible information about the benefits of
physical activity is provided and actively promoted. MICRO COMMUNAL
SMEs & LARGE
In addition, all employees should be encouraged to ORGANISATIONS WORKSPACE
ORGANISATIONS
10 workers or fewer PROVIDERS
take regular breaks, adhering at the very least to
the minimum legal requirements under the Working
Time Regulations.

At Achievement level, organisations must show H E A LT H Y

WO R K P L AC E
H E A LT H Y
WO R K P L AC E
H E A LT H Y
WO R K P L AC E
that physical activity in the workplace is actively MICRO F O U N DAT I O N COMMUNAL
2021 2021 W O R K S PAC E
encouraged (including active commuting) and 2021

supported by the physical environment. Physical

activity opportunities in the local area must also be
actively promoted to the workforce and supported
H E A LT H Y
by the organisation. WO R K P L AC E

AC H I E V E M E N T
At Excellence level, opportunities for physical 2021

activity linked to the workplace must be

investigated and implemented and participation
rates should be monitored. Such activities must
be shown to be sustainable and well embedded in H E A LT H Y
WO R K P L AC E
the organisational culture. Organisations must also
E XC E L L E N C E

show that they have a travel plan that promotes 2021

physically active ways of getting to and from work

and travelling between meetings. In addition,
access to physiotherapy must be provided for all
workers.
 14

10. F URTHE R RE SOURCE S

WHO – ACTIVE: a technical package for increasing Public Health England ‘ONE YOU’ resources:
physical activity Health promotion resources that are generic and
applicable for all, regardless of work situation.
Web: https://apps.who.int/iris/bitstream/ha
Useful for signposting to workers.
ndle/10665/275415/9789241514804-eng.
pdf?sequence=1&isAllowed=y Web: https://www.nhs.uk/better-health/get-active/

Web: https://www.nhs.uk/oneyou/apps/

Business In The Community toolkit for physical

activity (includes healthy eating): Provides lots of Tax-free cycle scheme providers:
practical guidance and information.
Cycle Scheme
Web: https://www.bitc.org.uk/wp-content/
uploads/2019/10/bitc-wellbeing-toolkit-physicalac Web: https://www.cyclescheme.co.uk
tivityhealthyeatinghealthierweight-may2018-1.pdf

NICE guidelines on physical activity at work

Web: https://www.nice.org.uk/guidance/ph13
Bike2Work Scheme

Web: https://www.bike2workscheme.co.uk

British Heart Foundation – provides a wide range

of free resources, booklets, posters and online
workout sessions

Web: https://www.bhf.org.uk/how-you-can-help/
health-at-work/resources
 15

10. F URTHE R RE SOURCE S

BI BL IO G R A P H Y Harter, J., Schmidt, F., & Hayes, T. (2002). Business-

unit level relationship between employee
Biswas, A., Oh, P., Faulkner, G., Bajaj, R., Silver, M.,
satisfaction, employee engagement, and business
Mitchell, M., & Alter, D. (2015). Sedentary time and
outcomes: a meta-analysis. Journal of Applied
its association with risk for disease incidence,
Psychology , 87(2), 268.
mortality and hospitalisation in adults: a systematic
review and meta analysis. Annals of internal Health and Safety Executive. (2019). Health and
medicine , 123-132. Safety at Work: Summary Statistics for Great
Britain , 2019. Retrieved from https://www.hse.
Black, C. (2008). Working for a Healthier Tomorrow .
gov.uk: https://www.hse.gov.uk/statistics/overall/
London: TSO.
hssh1819.pdf
British Heart Foundation. (2018). Understanding
Mind. (2019). Physical Activity and Your Mental
Physical Activity . Retrieved from https://www.bhf. Health . Retrieved from https://www.mind.org.uk:
org.uk: https://www.bhf.org.uk/informationsupport/
https://www.mind.org.uk/information-support/tips-
publications/being-active/understanding-physical-
for-everyday-living/physical-activity-and-your-
activity
mental-health/about-physical-activity/
Deloitte. (2020). Mental Health and employers:
National Institute for Clinical Excellence. (2008).
Refreshing the case for investment . Physical Activity in the Workplace - Public Health
Dishman, R., Oldenburg, B., & O’Neal, H. (1998). Guideline (PH13) . Retrieved from https://www.nice.
Workplace Physical Activity Interventions. org.uk: https://www.nice.org.uk/guidance/ph13
American Journal of Preventative Medicine , 15, NHS Digital. (2016). Health Survey for England .
344-61.
Retrieved from NHS Digital : https://digital.nhs.
Ford, M. T., Cerasoli, C., Higgins, J., & Decesare, uk/data-and-information/publications/statistical/
A. (2011). Relationships between psychological, health-survey-for-england/health-survey-for-
physical, and behavioural health and work england-2016
performance: A review and meta-analysis. Work &
Wilmot, E., Edwardson, C., Achana, F., Davies,
Stress , 25(3), 185-204. M., Gorely, T., & Gray, L. B. (2012). Sedentary
Gov.uk. (2019, October 16). Physical Activity - time in adults and the association with diabetes,
Applying All Our Health . Retrieved from https:// cardiovascular disease and death; systematic
www.gov.uk: https://www.gov.uk/government/ review and meta-analysis. Diabetologia , 2895-
publications/physical-activity-applying-all-our- 2905.
health/physical-activity-applying-all-our-health
 16

10. F URTHE R RE SOURCE S

World Economic Forum and Right Managment.

(2010). The Wellness Imperative: Creating More
Effective Organisations . Retrieved from https://
www.right.com: https://www.right.com/wps/
wcm/connect/a2bd7426-4b2a-4af9-81ac-
5211e83c72bb/the-wellness-imperative-creating-
more-effective-organizations-world-economic-
forum-in-partnership-with-right-management.
pdf?MOD=AJPERES

World Health Organisation. (1994). Global strategy

on occupational health for all: The way to health at
work. Recommendation of the second meeting of
the WHO Collaborating Centres in Occupational
Health . Beijing, China.

World Health Organisation. (2020, November 26).

Physical Activity . Retrieved from https://www.who.
int: https://www.who.int/news-room/fact-sheets/
detail/physical-activity

Zhai, L., Zhang, Y., & Zhang, D. (2015). Sedentary

behaviour and the risk of depression: a meta-
analysis. British Journal of Sports Medicine ., 705-
709.