Workplace Health Strategies
Physical Activity
Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level. Individuals with a chronic disease or a disability benefit from regular physical activity, as do women who are pregnant. (Physical Activity Guidelines for Americans, 2nd Edition, 2018)
Encouraging physical activity in the workplace, as well as creating environments and establishing policies which support these behaviors, is critical to reducing the burden of a number of chronic diseases, including South Dakota’s number one killer, cardiovascular disease. A workplace that supports opportunities for physical activity, and creates a cultural norm for physical activity is a healthier workplace—and it all begins with you, the employer!
How Much Physical Activity is Recommended
- 150 minutes (2 ½ hours) or more of moderate-intensity aerobic activity per week
- 75 minutes (1 ¼ hours) of vigorous-intensity aerobic activity per week
- Or, an equivalent combination of both moderate and vigorous intensity aerobic activity
- For additional health benefits, 300 minutes of moderate-intensity aerobic activity per week
- Muscle-strengthening exercises at least two or more days per week that work all major muscle groups, preferably two sets of eight to 12 reps each session
The great news is that it all adds up, and a little physical activity is better than none. Spread your minutes out during the week. And, anything that gets your heart pumping counts—yard work, taking the stairs, dancing, walking to work, playing with your kids—it all adds up!
Benefits of Physical Activity
- Maintain a healthy weight
- Reduce the risk of cardiovascular disease, stroke, high blood pressure
- Reduce the risk for Type 2 diabetes and metabolic syndrome
- Reduce the risk of some cancers
- Strengthen bones and muscles
- Improve mental health and mood
- Improve the ability to perform activities of daily living and prevent falls
- Increase the chances of living longer with improved quality of life
Strategies to Increase Physical Activity
- Support and promote physical activity breaks during the workday, such as stretching or walking
- Implementincentive-based programs to encourage physical activity, such as pedometer walking challenges
- Post motivational signs at elevators and escalators to encourage stair usage
- Offer flexible work hours to allow for physical activity during the day
- Support recreation leagues and other physical activity events (on-site or in the community)
- Offer on-site fitness opportunities, such as group classes or personal training
- Provide incentives for participation in physical activity and/or weight management/maintenance activities
- Explore discounted memberships at local health clubs, recreation centers, or YMCAs
- Provide articles in employee newsletters that promote physical activity and current opportunities for participation
- Establish on-site fitness rooms or exercise facilities and offer opportunities, such as group classes or personal training
- Provide quality/safe sidewalks, trails, and safe pedestrian and bicycle access to your worksite and encourage employees to walk or bike to work regularly
- Display key messages on signs or display boards to encourage physical activity
- Post notices of upcoming events in the community, school, or faith-based organizations on bulletin boards or email lists
- Participate in online challenges hosted on the HealthySD.gov website
- Incorporate physical activity into meetings throughout the day, such as a ‘walk and talk’ meeting outdoors
- Consider the physical ‘built environment’ at your worksite and how it encourages or discourages physical activity (i.e. locate the coffee pot further down the hall)
Provides a framework to encourage and support employee physical activity and create a worksite culture that supports health and total well-being
Better Choices, Better Health® SD Workshops
Millions of people live with chronic health conditions. BCBH-SD offers FREE workshops for adults and their caregivers to help them manage symptoms, be more active, and improve quality of life. Find out more about virtual & in-person sessions in South Dakota.
