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Movement in the Workplace

Your benefits

By News & Stories

In today’s digital-first world, many UK workers spend the majority of their day sitting — whether at a desk, in meetings, or commuting. In fact, research shows that the average UK adult sits for 9.5 hours a day, with office workers often exceeding this. While it might seem harmless, prolonged sitting can have serious consequences for both physical and mental health.

We weren’t built to sit still. Our bodies evolved for movement — hunting, gathering, walking. So when we spend hours in a chair, our muscles fatigue, our posture deteriorates, and our joints stiffen. Over time, this can lead to pain, reduced mobility, and even long-term health issues.


The Hidden Impact of Sedentary Habits

Physical Health

  • Back and joint pain: Especially in the spine, which relies on movement to stay lubricated and healthy.
  • Muscle weakening: Inactivity causes muscles to shrink and lose strength, increasing the risk of injury.
  • Tightness and stiffness: Muscles held in shortened positions for too long become tight, reducing flexibility and function.
  • Weight gain: A natural consequence of low energy expenditure.

Mental Health

  • Low mood and distraction: When you're in physical pain or discomfort — like a sore back or tight shoulders — it can be distracting. That discomfort pulls your attention away from tasks, making it harder to concentrate and stay productive.
  • Reduced energy: Physical inactivity is linked to fatigue and lower motivation.
  • Increased stress: Movement helps regulate stress hormones and improve mood.
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Movement at work – Keeping your body moving

Tips for employees

You don’t need a full workout to feel the benefits of movement. Here are some practical ways to support your physical health while at work, whether you're seated, standing, or using mobility aids.

*These tips are designed to support everyday movement and wellbeing. If you're experiencing pain, discomfort, or mobility issues, it's best to speak to a physiotherapist or healthcare professional. Personalised advice can help prevent problems from worsening and support your recovery.

Active Commutes

Wheel, walk or cycle as part of your journey to work.

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Movement Reminders

Set calendar alerts or use wellbeing apps to remind yourself to move or stretch regularly. 

 As the saying goes: “The best posture is your next posture.”

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Active Meetings

If possible, suggest an active meeting or simply change your position during longer calls or discussions.

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Sit-to-Stand Desks

If you use a sit-to-stand desk, alternate positions throughout the day. If standing isn’t comfortable, focus on posture changes and seated movement.

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Breaks

Use lunch or short breaks to move in a way that works for you whether that’s stretching, wheeling around the block, or doing a short guided movement session.

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Stretches

These gentle stretches are designed to be done from a seated position and can be adapted to suit different mobility levels. 

Overhead Reach

  • How to do it: Sit or stand tall. Raise both arms overhead and gently reach upward. If comfortable, lean slightly to each side.

  • Why it helps: Stretches the shoulders, spine, and sides of the torso. Great for posture and relieving tension from sitting.

Seated Spinal Twist

  • How to do it: Sit tall with feet flat (or supported). Place one hand on the opposite knee or armrest and gently twist your upper body. Hold, then switch sides.
  • Why it helps: Mobilises the spine and core, helping reduce tension and improve flexibility.

Shoulder Rolls

  • How to do it: Roll your shoulders forward in a circular motion 5–10 times, then reverse.
  • Why it helps: Eases shoulder and neck tension, especially from screen use or prolonged sitting.
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Movement Health Benefits

At Bupa, we’re committed to helping our people stay active and well. Here’s how we support movement in the workplace:

Gym Discounts

Option 1 - Pay as you go

Anyone at Bupa can have access to discounts at a wide variety of gyms and fitness facilities across the UK. This benefit includes access to online digital fitness providers and MoveGB, a multi activity membership.

Option 2 – Annual membership

Permanent employees can enjoy up to 40% off at over 4,000 gyms across the UK, including major chains, budget-friendly options, local leisure centres, and independent clubs. Membership fees will be conveniently deducted from your pay in twelve equal instalments. Partner and family memberships are also available.

Bupa Be.Well Plans Free Health Assessment

All health assessments include a physical examination including a mobility and flexibility review, a consultation with a Bupa doctor and personalised health report which may include lifestyle, and a practical action plan with advice to help minimise future health risks. All employees who are eligible for the Bupa Staff Health Trust are eligible to receive a health assessment once every two years.

Digital Fitness Resources

Employees can access free live and on-demand fitness classes available through the My Bupa app, helping build healthy habits anytime, anywhere

Healthy Cities

Through movement goals, Bupa’s global initiative encourages daily activity while unlocking investment in greener urban spaces.

Cycle to Work

To help you take up a cost-effective, healthy and environmentally-friendly way to commute to work, Bupa provides the Cycle to Work scheme.*

The scheme allows you to lease a bike and/or accessories for 12 months using our salary sacrifice scheme, the cost of the lease will be deducted from your salary each month. You won’t pay income tax or national insurance on the price of the new bike, so you could save up to 50% depending on your tax rate.

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