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Embedding movement and physical activity into daily routines can go a long way in driving resilience, creativity, and agility in today’s fast-evolving work environment, writes Lydea Tan, HR Director, TOP International Holding.
Nearly one-third of adults worldwide, or 1.8bn people, are not getting enough physical activity, according to a 2024 WHO report. At the same time, the average person spends one-third of their life at work.
Taken together, these two facts spotlight a massive opportunity: if workplaces can carve out opportunities to integrate movement into work hours, they can not only tackle a global health challenge but also unlock stronger, more resilient teams.
Not just about technology and automation
Conversations about the future of work often revolve around technology, automation, and artificial intelligence. Yet, the true foundation of a sustainable and high-performing workforce remains deeply human.
Creativity, empathy, and problem-solving are the very skills that will differentiate us in a digital age. And these essential skills depend on people who are mentally clear, emotionally balanced, and physically healthy. Studies also show that physical activity enhances neuroplasticity, strengthening the brain’s ability to adapt and learn. In fast-changing industries like ours, this translates into teams that can pivot quickly, absorb new knowledge, and embrace innovation with agility.
In short, movement is the simplest and most accessible way to nurture those strengths.
Movement as a culture driver, not a perk
Movement has always been more than just exercise for me — it’s a way of life. I’ve been described as “hyperactive” at times, and with good reason. My usual week involves a rotation of workouts, including spin, pilates, yoga, and running around with my kids. Being active has always been how I reset, recharge, and refocus. I strongly believe that movement sharpens the mind just as much as it strengthens the body.
It is a mindful practice that connects body and mind, reminding us to stay present. This sharpens our ability to focus on what matters most. When we honour our bodies, we unlock resilience and clarity that fuel both purpose and performance.
This belief naturally influences how I think about work and people. If movement fuels my own resilience, why shouldn’t it be part of how we build resilience in teams?
And it is not just anecdotal, research backs this up. Multiple recent studies confirm that regular physical activity is strongly linked to improved mental wellbeing, including reductions in symptoms of depression and anxiety, and enhancements in self-esteem and overall mood.
That is why I advocate for creating space at work for employees to move. This year, we introduced monthly workout sessions, on top of other initiatives introduced in past years — such as cycling to work or a workout room for our team in Guinea. These activities are beneficial not only for physical health, but also provide bonding and learning opportunities for the team.
Small shifts, big impact
The goal of creating more opportunities for movement in the workplace is not something only big companies with large budgets can do. Creating a culture of movement can absolutely be about small, incremental changes and a mindset shift that starts with leaders recognising the need for balance.
It should not take expensive wellness centres or elaborate programmes to make an impact. Instead, the future of workplace wellness lies in ensuring that employees do not have to choose between being at their desks or being active.
It is about everyday choices that weave movement naturally into the flow of work. Leaders can:
- Normalise walking meetings and active breaks.
- Design office spaces that encourage mobility rather than restrict it.
- Model healthy behaviours themselves, sending a powerful signal that wellbeing is not secondary to performance, but is essential to it.
The WHO report highlights a worrying trend: physical inactivity has risen globally since 2010 and, without intervention, will only continue to rise. Against this backdrop, the workplace emerges as a powerful arena for change.
"After all, if people spend such a significant portion of their lives at work, then companies carry both a responsibility and an opportunity to make that time healthier and more fulfilling."
Energising the workforce for tomorrow
Prioritising environments where humans can thrive will define the companies of the future. Those that succeed do not have to be the ones with the biggest perks or the flashiest offices, but the ones that recognise health and humanity as the foundation of performance.
Movement is the simplest, most universal way to begin. By embedding it into workplace culture, leaders can transform health into resilience, resilience into creativity, and creativity into sustained performance. True leadership is not measured by profits alone, but by the ability to protect and energise team. That is the real future of work: one where people and organisations move forward together.
Lead image / Provided
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