How 30-Minute Exercises Can Help Employees

How 30-Minute Exercises Can Help Employees

Here’s an article that will make you change your habits and add 30-minute exercises to your daily routine.

Most employees today live a sedentary lifestyle. For hours on end, people are glued to their computers or stations working on reports, product developments and whatnot. As we all know, that’s going to take a toll on your health. Professionals encourage everyone to stay physically active regardless of their busy schedules. It’s not just to look fit or toned, but exercising has more benefits.

What are The Benefits of A 30-Minute Exercise?

Let’s enlighten you by summarizing the advantages of having at least half an hour of exercise every day.

Helps in Weight Management

Many office employees gain unwanted weight as they usually sit for hours. In addition to that, they are prone to ordering take outs because they do not have the time to cook at home. Let’s not forget all office parties and celebrations filled with pizza and alcohol. With that kind of lifestyle, it’s guaranteed that you will gain a few pounds in a matter of weeks.

Improves Heart Health

One of the best things that could happen when you workout at least 30-minutes a day is that you lower the risk of having heart diseases.

Reduces Stress

Let’s be realistic. Stress is already a part of our adult lives but it is something that we can stay away from. By exercising, you increase the norepinephrine in your body. It is the chemical that can help our brains respond to stressful situations. So, for example, you’ve had a long day at work, just go around the block and run. That should improve your mood in no time.

Improves Mood

Not every day is a good day and you get sad for many reasons. Maybe you didn’t get that promotion or you fought with your partner. Whatever it is, we suggest that you exercise for a bit to at least improve your feeling. The endorphin rush will do its work and you will eventually feel more relaxed.

Sharpens Your Memory

There’s no room in the workplace for forgetful people. Otherwise, it might affect your company’s productivity. If you wish to be sharp, doing physical activities regularly can do the trick. It’s not just about writing your tasks on a piece of paper. It’s being able to remember the details of what you wrote on that paper.

Makes You More Creative

If you are working in the creative industry, you will sometimes feel that no new ideas are coming from your head. That’s normal but frustrating. A quick solution is to leave your desk for a while and start moving your body. Exercising is a recharging and refreshing activity. Before you know it, you will have award-winning ideas.

Gives Out Energy

There will be days when you’d feel like doing nothing. But that’s not good if you have an upcoming report at the office. So what do you have to do? How about having a quick dance workout before leaving your home. It should boost your energy and you can present with so much passion.

Improves Self-Confidence

Lastly, being physically active can boost one’s confidence. This is especially true if you keep on challenging yourself with new physical activities. Once you get to surpass that challenge, you will feel a sense of accomplishment, which can affect your confidence.

Best Types Of Exercises To Try Out

Yes, we know that you are busy with work and you might not have the time to run around every day. Thus, we’re listing down a few activities so you have a few options. Choose one of these depending on your schedule or mood.

Leg Lifts

Leg lifts can be done even while you are at your desk. It’s simple but effective. Just lift your legs off the floor and straighten them. Imagine that you have an imaginary stool to rest your legs. Hold it for 10 seconds and repeat the process. Trust us, it gets harder. However, this is beneficial if you spend hours sitting on a chair. This can strengthen your legs.


Planking became a big hit for health buffs and that’s not surprising given its effects on our bodies. Why don’t you start your day with it? You can begin by planking for 30 seconds and gradually increase the time as long as you can handle it.

Don’t underestimate planking because it’s tough.

Walk To Your Office

If you live near your office, we suggest not taking your car or public transportation. Instead, use your legs and walk to your office. If you can leave extra clothes in the office, you can go for a run every morning. That’s a great way to start the day.

Do Walking Meetings

Walking meetings isn’t a new thing but it’s time that you do it more often. Instead of having your meeting at a conference room, why don’t you invite your team for a walk in the park. Fresh air will do you good. Plus, a different environment can help everyone think better.

Jump Rope

Who says you need to buy expensive equipment to work out? Jump ropes are affordable but the activity itself can be extremely challenging. If you want an intense workout, this is what you have to do.

Play With Kids

We know it’s tempting to spend the weekend just relaxing on your couch while watching your favorite series. But how about spending time with the kids? You can run around the house, play tag or even hide and seek. The good thing about this is you also take your mind off your work, which is also healthy. Plus, the quality time with kids is priceless.

If you don’t have any children just yet, your neighbor’s kids might be open to having a new playmate. Unleash that kid in you again and you will feel rejuvenated.

The bottom line is, there’s no reason for you not to stay physically active, even with tons of reports. Half an hour isn’t too much. Make time for it and you will see results.

Let Well Health Works Improve Your Employees’ Well-Being

One of our missions at Well Health Works is to ensure that your employees are happy and healthy. If you need help in boosting your health program, we are here to help.

Call us at 833-935-9355 or send a message at

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