Joanna Hall: Enhancing workplace wellbeing with walking – a guide for leaders

In today’s increasingly sedentary work culture, where hours are spent sitting behind screens, it’s more important than ever to find ways to integrate movement into our daily routines. Walking offers a transformative solution, allowing individuals to elevate their fitness and wellbeing right from their office door.

Leisure activities that once required physical effort, like shopping or even picking up dinner, are now services delivered to our doorsteps. The pressures of work, combined with the conveniences of the digital era, have made building time for sports or exercise a challenge. For office workers, this challenge is even greater, as traditional in-person interactions and commutes have been replaced by emails, video calls, and hybrid working models.

Against this backdrop, maintaining employee wellbeing by encouraging movement and enabling colleagues to spend time outdoors is critical. Long hours in front of screens and the stress of busy careers can take a toll on both physical and mental health. Addressing these challenges requires solutions that feel achievable for busy employees, allowing them to integrate movement and mental breaks into their day.

This is where The WalkActive Method comes in. The WalkActive Method is a scientifically backed approach to walking that improves posture, reduces physical strain, and enhances overall fitness. This method is accessible to everyone, regardless of age or ability.

Physical and Mental Wellbeing: Addressing Workplace Challenges

Research shows that poor posture and gait are significant contributors to musculoskeletal problems, including back pain—a common complaint among office workers. A study published in the Journal of Occupational Health Psychology found that employees who engage in regular physical activity report significantly lower levels of musculoskeletal pain compared to those who are sedentary. Given that back pain is one of the leading causes of absenteeism, costing companies billions in lost productivity, having a wellness programme that actively targets back health and reduces susceptibility to musculoskeletal problems addresses both a commercial priority and a wellbeing requirement.

Walking, with a focus on good posture and technique, is one of the simplest ways to tackle these issues. By embracing The WalkActive Method’s scientifically backed techniques, you can turn every step into a stride towards a healthier, happier, and more vibrant life.

Walking is also linked to numerous mental health benefits, including the alleviation of chronic stress—a pervasive issue in modern workplaces that can lead to burnout, reduced productivity, and higher turnover rates. Regular walking has been shown to reduce levels of cortisol, the body’s stress hormone, and improve overall mood. When combined with mindful walking, employees can experience enhanced mental clarity and focus, which is particularly valuable in high-pressure environments.

Fatigue is another common complaint among office workers, often resulting from extended periods of inactivity and high stress levels. Incorporating short walking sessions into the workday can help combat this by increasing blood circulation, delivering more oxygen to the brain, and boosting overall energy levels. A study from the British Journal of Sports Medicine found that even short bursts of physical activity can improve cognitive performance and reduce feelings of fatigue, making people feel more alert and engaged throughout the day.

Implementation Strategies

Integrating mindful walking with good technique into a workplace wellness programme doesn’t require a complete overhaul of existing initiatives. Instead, it can complement and enhance what’s already in place. Here are some practical strategies for leaders to consider:

Incorporate Lunchtime Walking Sessions

Lunchtime walking sessions can be led by an enthusiastic member of staff or a third-party facilitator. The WalkActive Method’s trained facilitators, for example, help employees adopt better walking techniques for posture and pace, which not only stimulates creative thought but also offers cardiovascular benefits. Regardless of who leads them, lunchtime walking sessions provide a physical break from desk work and encourage social interaction, fostering a sense of community.

Implement Wellness Challenges and Competitions

Wellness challenges can be a fun and engaging way to motivate employees to move more. A company-wide step challenge, where employees log their daily steps, can create a culture of movement. Adding a competitive element, such as team-based challenges with rewards for the most active groups, can further boost participation and enthusiasm.

Train Internal Wellness Champions

Training internal wellness champions—employees who are passionate about health and fitness and can serve as ambassadors for the programme—is a great way to set it up for success. These individuals can lead walking sessions, offer peer support, and help maintain momentum within the workplace. Their enthusiasm can be contagious, inspiring others to participate and make walking a regular part of their routine.

Actionable Tips for Leaders

To maximise the impact of a walking-based wellness programme, here are some actionable tips for leaders:

Promote a Culture of Movement: Encourage employees to take regular walking breaks, even if it’s just a short stroll around the office. This can be supported by creating designated walking routes or paths within the workplace.

Lead by Example: Leaders should actively participate in walking sessions and openly discuss the benefits they’ve experienced. This sets a positive example and reinforces the importance of physical activity.

Integrate Walking into Daily Routines: Make walking a part of the daily routine by scheduling walking meetings or encouraging employees to walk during phone calls. This helps normalise movement as part of the workday.

Monitor and Measure Impact: Using a tool to track participation and gather feedback provides data that can be analysed to refine the programme and demonstrate its value to the organisation.

The Broader Impact: A Healthier, More Productive Workforce

The benefits of integrating walking into workplace wellness programmes extend beyond individual health. By promoting regular movement and better posture, leaders can help reduce the prevalence of workplace injuries, decrease healthcare costs, and foster a more engaged and productive workforce. Additionally, the mental health benefits of regular walking—such as reduced stress, time outdoors, and improved focus—can contribute to a more positive workplace culture, where employees feel supported and motivated.

Moreover, walking aligns with broader organisational goals related to corporate social responsibility and sustainability. By encouraging walking as a mode of transportation, companies can reduce their carbon footprint, support local community health initiatives, and promote environmental stewardship.

Citations

1. Journal of Occupational Health Psychology. (2019). The Impact of Physical Activity on Musculoskeletal Health and Absenteeism in the Workplace.
2. British Journal of Sports Medicine. (2021). Effects of Short Bouts of Physical Activity on Cognitive Function and Fatigue Levels in Office Workers.
3. Osteoporosis International. (2020). Walking and Bone Health: The Impact of Daily Walking on Osteoporosis Risk Among Older Adults.
4. Journal of Occupational and Environmental Medicine. (2018). Stress Reduction through Workplace Physical Activity: Evidence from a Large-Scale Study.