Wellbeing at Work

Using physical exercise to promote wellness and positive physical & mental health in the workplace.


Physical & Mental Wellbeing in the Workplace

The introduction of a physical wellbeing initiative is a great way to boost morale, improve productivity, reduce sickness absence, support mental health and create a positive culture within your business for your teams and your colleagues.

Evidence supports physical wellbeing programmes at work, with an estimated return on investment of £5.30 for every £1.00 spent on such an initiative (Deloitte, 2022). This will boost productivity and a sense of being valued by your employees, which will in turn help retainment, recruitment and create a happy, valued and productive workforce.

Action Stations! Deskercise Initiative

Perform Fitness S&C Limited have been delivering remote deskercise programmes for businesses globally since 2020.

Companies who have engaged with Perform Fitness over these years include Balfour Beatty Plc, Siemens Plc, Radiant Financial Planning, Withers Worldwide, Gleeds, East West Rail and Wilson James, to name a few. 

The sessions can be a live feed via the video platform of your choice (Microsoft Teams, Zoom, etc.) and scheduled into the work calendar for your employees to ensure that they take a break and get moving. Videos of the live sessions can also be provided to be streamed via your intranet as well as branded deskercise posters on your wellbeing pages.

The sessions take 15 minutes: a 5 minute mental health check-in and chat where the attendees say hi, talk about their day, weekend, how things are and then a 10 minute exercise session.  

To date, Perform Fitness S&C Limited have created 8 different deskercise sessions. This keeps things varied for the attendees, and ensures that we address all the different components of fitness within each session.  

The sessions and duration of the sessions can be created and developed according to the requirements of your business.

The focus on the sessions is postural strengthening, mobility, shoulder health, lower limb strength, balance, as well as core activation.

We know that sitting at our desks for a long duration carries a higher risk of musculoskeletal injury, including upper and lower back pain and shoulder pain.  If we can strengthen our spinal and postural muscles and learn to activate our core stabilisers effectively, we can reduce this risk of musculoskeletal pain and injury.

Research indicates that just 10 minutes of exercise a day, at a moderate intensity, can reduce mortality by 15% (Public Health England, 2017). 


I have found Deskercise a wonderful benefit both physically and mentally and have benefited from these
sessions greatly, I cannot recommend them enough. Alex is a fantastic inspirational person and the encouragement we get and the benefit of her professionalism and knowledge is second to none.


It makes me do some exercise every day and the chat before brings me into contact with other work colleagues that is good for my
mental health as my job does not involve contact work.


This provides a great opportunity to get moving and keep the mind active. By boosting daily exercise in this way it gives the incentive to keep it going and gradually build up more and more daily exercise.


This programme is excellent. We’ve formed a great community and I look forward to taking part in this each day – so much so that I’ve continued to participate post retirement with Alex’s encouragement. Although the exercise element is restricted to ten minutes, we jump on five minutes early for a social chat which is great for team bonding.

Corporate Group HIIT Sessions

Another great way to encourage fitness and wellbeing within your organisation is to offer regular HIIT (high Intensity Intermittent Training) sessions.

These can be run as often as desired through the working week, and at times to reach your teams globally.  They can last between 45 minutes to 1 hour with a focus on core strength, spinal mobility, strength development and physical conditioning.  The intensity of sessions can be manipulated for each attendee, based upon their situation and their goals.  

The sessions are great fun, and with the option for your employees to wear heart rate monitors during the sessions, it’s a great way to track intensity and add value to the outcome of each session.  

These sessions not only improve physical conditioning, but they boost morale, mental health and team bonding. The sessions are so much fun and really create an opportunity for some positive physical intervention supported by your business.


Home Working Programmes

More people are experiencing musculoskeletal injury as a result of poor home working environments and poor posture/positioning.

A home based exercise programme can help support and promote activity.

Screenshot 2023-12-15 100048

deskercise sessions

Action Stations!

Regular deskercise sessions can help improve posture, core activation and strength, as well as boost morale whilst your teams’ continue with hybrid working.

InkedCIL session 02_LI edited version

HIIT sessions

What is more fun than a 45-60 minute HIIT session with your colleagues?! laughing

It is great fun! 

We get the tunes on and work hard to make a difference. The endorphins and sense of wellbeing run high after a great session!

Please contact Alex to discuss the different options for introducing the Perform Fitness Deskercise programme or weekly HIIT sessions into your business.


error: Content is protected !!