Physical and mental health challenges are putting a strain on the UK economy. 8.2 million working-age people in the UK report having a long-term health condition that limits their ability to work.

And there are a plethora of issues impacting almost every workforce – issues which account for a significant number of group health and risk claims, putting additional cost pressures on employers…

• Musculoskeletal (MSK) issues are one of the leading causes of absence rates and account for around 30 million lost working days each year. 
• 29% of working age adults are living with obesity.
• 1 in 4 people will experience a mental health problem of some kind this year. 

Fortunately, employee behavior changes can have a positive impact on many of these issues. And digital wellbeing interventions are emerging as a strong, evidence-based way to support employees with a more preventative approach to health and wellbeing. 

What should employers encourage their people to do more of? 

1. Reduce sedentary behavior to improve brain health and reduce the risk of chronic disease

While many desk-based employees require sedentary time to work productively, multiple studies highlight the negative impact of long periods of sitting on cognitive function. Incorporating short bursts of physical activity throughout the day can help promote healthy cognition. 

A short-term cognitive boost from exercise can last up to 24 hours according to research. A 30-minute bout of exercise is associated with a 16% improvement in working memory scores, whereas a 30-minute increase in sedentary behavior leads to a 5% decline in working memory scores. 

Research has shown that sedentary work can impact sleep too; sedentary workers have a 37% higher risk of insomnia symptoms which can persist for years. Fortunately, employees that incorporate physical activity into their day are more likely to experience positive sleep which can in turn boost attention and memory.

The evidence shows that the less time spent sitting, the better. Encouraging employees to reallocate just 4-12 minutes of their time sitting at desks to moving their bodies with moderate to vigorous ‘movement breaks’ can begin to improve their cardiometabolic profile and lower their BMI (Body Mass Index) by 5-10% leading to a reduced risk of developing chronic disease. Even 5 minutes a day can positively impact blood pressure, which is a significant risk factor for heart disease. 

2. Increase physical activity to improve mental and physical health

The health benefits of physical activity and exercise are well known, and more and more compelling evidence continues to emerge. Exercise has been compared to counselling in its effectiveness for treating depression. Evidence suggests that it can improve the mental wellbeing in those with depression by 43%, and those with psychological distress by 60%. Higher intensity activities are associated with the greatest improvement in symptoms. 

But it is not just higher intensity activities that can have positive outcomes. In a randomised controlled trial amongst workers with high-stress jobs who underwent an 8-week yoga intervention, the workers saw a 15% decrease in emotional exhaustion and a 20% increase in self-care scores when compared to a control group. 

Physical exercise programmes also have the potential to lead to a significant reduction in lower back pain symptoms in office workers, leading to 40% reduction in pain, 35% improvement in quality of life and 30% improvement in flexibility.

3. Regulate stress and anxiety to prevent burnout

While burnout is often not related to employee behaviors, we have some compelling evidence that employees can have a degree of control over how much it affects their wellbeing. 

Brief, structured respiration practice can be an effective tool for managing stress and improving wellbeing. Just 5 minutes of deep breathing practice can lower feelings of anxiety by 10-15% and boost mood. Cyclic sighing, which incorporates extended exhalations, has been demonstrated to be particularly effective. 

Research also demonstrates that spending time outdoors can reduce anxiety and lower blood pressure. Recent evidence highlights that nature sounds alone can positively impact employee wellbeing – promoting feelings of calm and increasing focus. Conversely, listening to urban ‘man-made’ sounds can promote feelings of stress and anxiety. 

Especially for employees working remotely, mindfulness can reduce stress and reduce feelings of isolation. In a randomised clinical trial of 1,458 employees, those who used digital mindfulness tools saw a significant reduction in perceived stress; as little as 5 minutes a day was enough to decrease stress levels.

4. Take micro-breaks to manage fatigue and improve focus

A systematic review and meta-analysis highlighted that taking microbreaks at work of 10 minutes or less can reduce fatigue by 35% and increase performance by 16%. The study also highlighted that longer breaks can be even more effective at boosting performance, especially after cognitively demanding tasks. This emphasises the need to maintain a healthy work-life balance and appropriate downtime.

Moments of quiet reflection are rare in the working day; especially as digital tools make communications instantaneous. There are significant demands on employee attention that reduce their ability to enter a ‘flow state’ (a state of mind where an employee is hyper-focused on a specific task). 

Microsoft’s Human Factors Lab monitored electrical activity in the brains of employees who did and didn’t take regular meditation breaks at work. Those who didn’t take regular breaks were found to display heightened stress, whereas those that did take meditation breaks between meetings displayed much lower levels of stress.

Make wellbeing an everyday focus

There’s a whole category of wellbeing drivers that are highly malleable – and often overlooked. These are the day-to-day touchpoints where employers can make an immediate difference. These include access to relevant benefits, proactive support, clear signposting, and opportunities that empower employees to make positive behavior changes.

Yet, many organisations still focus wellbeing resources on employees already in crisis. The real opportunity lies in supporting the entire workforce – not just those at breaking point. This means investing in evidence-led, preventative measures that reach employees before issues escalate. From mental health resources and digital coaching to financial wellbeing tools and flexible working, there are proven, cost-effective ways to move the wellbeing dial across the board.

To learn more about the pressing wellbeing issues impacting employers – and what to do about it – check out Benifex’s latest wellbeing report. 

Benifex is the proud Wellbeing Partner of Culture Pioneers – a campaign to both support organisations driving impactful culture change, and commend those who are leading forward and challenging the status quo at work.

The Wellbeing category of the Culture Pioneer Awards celebrates organisations that take a holistic approach to support the mental, emotional, financial and social needs of their workforce. Find out more about the 2025 awards programme here.