Benefits seen with Exercise in Sedentary Adults

Participating in a internet based exercise intervention is shown to decrease metabolic risks for cardiovascular disease and improve exercise capacity (Pressler et al., 2010).

Psychological symptoms of insomnia and depression symptoms may also be reduced with increased physical activity  (Yu et al., 2017).   

Incorporating physical activity in the workplace can promote better relationships between employees and team members (Robroek et al., 2009).

Consistent physical activity is shown to reduce "risk for obesity, cardiovascular disease, type-2 diabetes, and hypertension" (Yu et al., 2017).

Reduction in BMI, waist circumference, and body fat percentage are some benefits seen in individuals participating in these wellness programs (Yu et al., 2017).  

How to implement workouts at your workplace or company

Internet-based Interventions

Providing employees and sedentary adults with an internet exercise option, whether with scheduled work outs or free autonomy, improves exercise capacity and decreases metabolic risks  (Pressler et al., 2010).


Education about exercise, nutrition, metabolic risks can give participants insight into the importance of exercise. 


Adding equipment around your desk can promote activity while working. A portable pedal machine in an office setting is shown to increase activity in sedentary adults without distracting them from completing their work (Lucas et al.,2010). 

High Intensity Training

A high intensity training can be seen as more enjoyable than a moderate intensity training due to the participants strength adaptations to the training and participation over time increasing enjoyment (Heisz et al., 2016).

Two-desk Sit-to-stand workplace

Sit-to-stand workstations can evoke positive associations. A two-desk sit-to-stand desk working environments can improve mental well-being, posture,, level of attention, and working speed. (Schwartz, et al., 2016)

Other Recommendations

Recommendations to staying active can be found on the recommendation page.

Implementing programs in the workplace can largely improve the health of yourself or employee. However it is effective only if participation is high and continues throughout the program. Most health related interventions in the workplace experience a participation level below 50% (Robroek et al., 2009). Additionally, having low participation leads to less cost effectiveness for the program and company. 

How to keep participation high and drop outs low

Incentives/ Penalties

Giving participants incentives for continuing the program allows for a higher participation level.

Similarly, penalties can be used to prevent drop our from participants as it is shown that without penalties, steep drop out rates can be seen in the early stages of the program (Heisz et al., 2016).

Provide a multi-component program

Providing a program with a large variety of options can increase participation by reaching a larger number of people. Options and autonomy can increase the likelihood of participation because of personal interest in the activity as well as more enjoyment (Robroek et al., 2009).

Increase enjoyment

Participants enjoyment in the program is crucial to keep motivation and participation high. This is especially important when first starting the program because it prevents initial drop outs and promotes adherence to the program (Heisz et al., 2016).

Group Activities

Working with others provides social support and psychological benefits to the individual. Additionally, being part of a group with a similar goal to become active increases motivation and enjoyment, thus increasing participation levels (Edmunds, 2015).