Physical Well-being

Why physical activity matters?

Engaging in regular physical activity supports more than just physical health: it is a key contributor to overall well-being, resilience and effectiveness in a work environment. Movement helps maintain cardiovascular health, muscle and bone strength, joint mobility, boosts immune function, fosters better sleep and can improve mood and cognitive performance. Work in academia often involves prolonged periods of sitting - lectures, research, administrative activities, meetings, computer tasks - which makes it especially important for university employees to build movement into their daily routine.

Research among university staff shows that regular physical activity is linked to improved emotional and psychological well-being, better focus and creativity, and lower absenteeism (Szarek et al., 2024). One study of university employees found that greater time devoted to physical activity correlated with higher self-rated well-being, enhanced work performance and reduced absenteeism (Szarek et al., 2024). Similarly, university teaching staff who engaged in physical exercise reported lower levels of job stress and higher teaching satisfaction (Zhao et al., 2024). In broader workplace contexts, moderate exercise has been shown to reduce emotional exhaustion and increase personal satisfaction at work (University of Michigan, 2024). Systematic reviews also confirm that when institutions promote physical activity and integrate movement into daily work routines, employees experience improved well-being, reduced stress and better overall performance (Zhang et al., 2025).

Nutrition and sleep are important foundations of physical well-being. Evidence shows that workplace nutrition initiatives can positively influence employees’ overall well-being. In a pilot intervention among university employees, a micronutrient-dense, plant-rich diet led to significant improvements in sleep quality, quality of life, and depressive symptoms, demonstrating how dietary habits can support both physical and psychological functioning (Sutliffe et al., 2018). Lifestyle research among university communities also highlights how nutritional patterns and sleep behaviour form key components of daily health routines. For example, a survey of staff and students at a Swiss university documented their nutritional habits alongside sleep quality, underscoring the relevance of these behaviours to general well-being, particularly during periods of increased stress such as the COVID-19 lockdown (Taeymans et al., 2021). Together, these findings show that when university employees pay attention to balanced nutrition and healthy sleep routines, these habits can play a meaningful role in supporting daily functioning and overall well-being.

Ways you can support your physical well-being as a university employee Here are suggestions that apply across institutions:

  • Build short physical breaks into your day: e.g., after every hour of sitting, stand up, stretch, walk for 2-5 minutes.
  • Use campus sports and recreation facilities, or local partner gyms: moderate aerobic activity (such as brisk walking, cycling, swimming) 2-3 times per week, plus mobility or strength work (body-weight exercises, resistance bands, yoga) at least once a week. But start small and develop further.
  • Incorporate movement into your work routine: stand or walk during phone calls, choose stairs instead of lifts, keep a small resistance band or foam roller at your desk for quick stretches.
  • Set realistic, incremental goals to build habit rather than aiming for large leaps: for instance, “today I will walk for 15 minutes” rather than “I’ll run 5 km.” Small wins build consistency.
  • Monitor how you feel: link movement to your mood, energy, sleep quality and recovery. Noting improvements reinforces motivation.
  • Consider group or team-based activities (walking groups, lunchtime group exercise) to combine social + physical well-being.
  • Make simple, balanced food choices during the workday - such as including fruit or vegetables with meals or choosing whole-food snacks - to support steady energy and overall well-being.
  • Prioritise consistency over intensity: even brief moderate movement is beneficial; the goal is sustainable habit forming, not perfect achievement.
  • Establish a regular sleep routine where possible (e.g., consistent bedtime, reduced screen time before sleep) to support concentration, recovery and next-day functioning.
  • Consider stretching or mobility work in the evening or before bed: this can support rest and recovery, which in turn supports work performance the next day.

Institutional and external resources you can explore As part of a university alliance or network, these are commonly available and worth exploring:

  • Sports & recreation centres on campus: gyms, swimming pools, group fitness classes, organised sport clubs. 
  • Well-being portals and guides: e.g., the multi-university “Well-Being Guide for Staff” via UNITE! offers practical tips on physical activity, self-care and healthy habits. Unite University
  • External platforms/apps: digital tools and programmes designed to support physical activity in the workplace (for instance, apps that log activity, offer challenges, build social engagement).

Conclusion

Physical well-being is a foundational dimension of a healthy and sustainable working life in academia. By embracing movement not as an optional extra but as part of your everyday work rhythm, you benefit your body, your mind, your performance and your overall quality of life. Whether it is a 10-minute walk, a gym session, or a set of stretches at your desk - every step, every minute counts. Alongside regular physical activity, maintaining balanced nutrition and healthy sleep routines further supports day-to-day functioning, energy, and long-term well-being. Evidence shows that nutritious eating can enhance sleep quality and overall quality of life, while good sleep is essential for concentration and recovery.

Photo by Vitaly Gariev on Unsplash

References and find out more!

Schaller A., Stassen G., Baulig L., Lange M. (2024). “Physical activity interventions in workplace health promotion: objectives, related outcomes, and consideration of the setting - a scoping review of reviews.” Frontiers in Public Health. Link: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1353119/full

Sutliffe, J. T., Carnot, M. J., Fuhrman, J. H., Sutliffe, C. A., & Scheid, J. C. (2018). A worksite nutrition intervention is effective at improving employee well-being: A pilot study. Journal of Nutrition and Metabolism, May 2018, Article 8187203. https://doi.org/10.1155/2018/8187203

Szarek S., Bombiak E., Wysokińska A. (2024). “The Role of Physical Activity in the Improvement of Well-Being – the Case of University Staff.” Journal of Modern Science, 56(2), 263-284. DOI:10.13166/jms/188741. Link: https://doi.org/10.13166/jms/188741

Taeymans, J., Luijckx, E., Rogan, S., Haas, K., & Baur, H. (2021). Physical activity, nutritional habits, and sleeping behavior in students and employees of a Swiss university during the COVID-19 lockdown period: Questionnaire survey study. JMIR Public Health and Surveillance, 7(4), e26330. https://doi.org/10.2196/26330

Zhang S., Nie M., Peng J., Ren H. (2025). “Effectiveness of Physical Activity-Led Workplace Health Promotion Interventions: A Systematic Review.” Healthcare, 13(11):1292. DOI:10.3390/healthcare13111292. Link: https://www.mdpi.com/2227-9032/13/11/1292

Zhao M., Yu Y., & Sin K. F. (2024). “The moderating effect of physical exercises on job stress, emotional intelligence, and teaching satisfaction among Chinese University teachers.” Humanities and Social Sciences Communications, 11, Article 599. DOI:10.1057/s41599-024-03108-z. Link: https://doi.org/10.1057/s41599-024-03108-z

Sciences Communications, 11, Article 599. DOI:10.1057/s41599-024-03108-z. Link: https://doi.org/10.1057/s41599-024-03108-z