Strength, Cardio and Mobility – A Winning Combination for Workplace Wellbeing

A healthy workforce is a productive one. We often talk about mental health in the workplace, but the physical side of the equation can be just as important. Combining strength training, aerobic exercise and mobility work can transform how employees feel and perform both inside and outside the office.

Strength training is not just for bodybuilders. Lifting weights or using resistance bands helps maintain muscle mass, supports bone health and improves joint stability. For those who spend long hours sitting, stronger muscles mean better posture and fewer niggling back or shoulder problems.

Aerobic exercise, whether it is brisk walking, cycling or swimming, supports heart and lung health. It also boosts mood and concentration by increasing blood flow to the brain. Even short bouts of moderate cardio during the week can make a noticeable difference in energy levels and resilience to stress (Public Health England, 2016).

Mobility work often gets overlooked, yet it is the glue that holds everything together. Gentle stretching, yoga or dynamic mobility drills keep joints moving freely and reduce the risk of injury. This means you recover faster from training sessions and can handle the demands of both work and daily life more comfortably.

Encouraging employees to take part in all three types of activity creates a balanced approach to health. Not only can this reduce sick days and improve morale, but it also fosters a culture where wellbeing is valued as much as productivity. The World Health Organization notes that adults should aim for a mix of strength and aerobic exercise each week, along with regular movement to maintain flexibility (WHO, 2020).

The message is simple: move more, lift something now and then, and keep your body free to move well. Your work, and your life outside it, will thank you.

References:

• Public Health England (2016) Physical activity: applying All Our Health

• World Health Organization (2020) Guidelines on physical activity and sedentary behaviour

Beating Workplace Stress Through Movement

Workplace stress is something almost everyone experiences at some point. Tight deadlines, back-to-back meetings and the pressure to perform can take a toll on both mind and body. While there is no magic switch to turn stress off, regular physical activity can be one of the most effective tools for keeping it in check.

When we exercise, our bodies release endorphins – chemicals that help lift mood and reduce feelings of anxiety. Aerobic activities like walking, running or cycling are particularly good at triggering this effect, while also helping to clear the mind. Even a brisk ten-minute walk during lunch can improve focus for the rest of the day.

Strength training has its own benefits for stress management. Lifting weights or performing bodyweight exercises requires concentration, which draws attention away from work worries. Over time, becoming physically stronger can also build confidence and resilience, qualities that carry over into challenging workplace situations.

Mobility work, such as yoga, stretching or simple movement breaks, helps to ease muscle tension that builds up from hours at a desk. It can also encourage better breathing patterns, which play a role in calming the nervous system.

Employers who promote regular movement breaks, provide access to fitness facilities or encourage lunchtime walks often see not only healthier staff but also improved morale and productivity. The NHS notes that exercise can be as effective as some medications for mild to moderate depression and anxiety, making it a valuable tool in any workplace wellbeing strategy (NHS, 2023).

Stress might be part of modern working life, but it doesn’t have to take over. A mix of cardio, strength and mobility can make all the difference to how we cope, both in and out of the office.

References:

• NHS (2023) Exercise for depression

• Mind (2022) How physical activity helps mental wellbeing