The active-sedentary paradox: why being fit outside work isn’t enough to offset sitting all day

By Pauline Alonso, Workplace Wellbeing Expert at EGYM Hussle

For a growing portion of our workforce, healthy lifestyles are becoming more and more of a priority. We exercise before work, attend fitness classes in the evening, go for runs at weekends and make conscious choices to support our physical and mental wellbeing.

Yet for millions of workers, there is a significant gap between how active we are in our personal lives and how much movement is built into our working day.

Recent research from Hussle has uncovered what can be described as the UK’s “active-sedentary paradox”. While 77% of employees say they exercise at least once a week, 70% say their working day increases sedentary behaviour. The findings suggest that the challenge is not necessarily a lack of motivation, but the environments where people are spending most of their time.

For many employees, a workout before work or a fitness class after work is used to balance out eight hours spent largely sitting at a desk.

Everyday movement also plays an important role in overall wellbeing. The activity that happens naturally throughout the day contributes to health just as much as structured exercise, yet modern working patterns can make movement harder to maintain.

Yet many modern workplaces are built around long periods of sitting. Desk-based roles, extended screen time, and back-to-back meetings can make movement feel like something that has to be fitted around work rather than something that can exist alongside it.

The research found that 61% of employees feel long hours at a desk are negatively affecting their health, while 62% are concerned about the long-term impact their job could have on their overall wellbeing.

These findings highlight the importance of looking beyond individual choices and considering how workplace design, culture and routines influence health behaviours.

Why movement during the working day matters

The benefits of movement extend beyond physical health. Taking opportunities to move throughout the day can support energy levels, concentration and mental wellbeing.

For employees, small moments of activity can provide a valuable reset from screen-based work. A short walk between meetings, an outdoor conversation or a brief break away from a desk can help create natural moments of recovery during the working day.

For employers, supporting movement is increasingly becoming part of creating a sustainable and productive working environment.

This does not mean expecting employees to add more commitments to already busy schedules. Instead, it is about recognising that healthier habits are often easier to maintain when they are integrated into everyday routines.

Moving beyond traditional workplace wellbeing initiatives

Workplace wellbeing has evolved considerably in recent years, with many organisations having introduced initiatives designed to support employee health; however, there is now a growing recognition that wellbeing cannot only focus on what happens outside working hours.

The working environment itself has a significant influence on how employees feel and function. This means moving beyond one-off initiatives and considering how everyday workplace practices can better support health. Simple changes can make a meaningful difference, whether that means rethinking meeting formats, creating more flexible working environments or building a culture where breaks and recovery are recognised as contributing to performance rather than reducing productivity.

The aim is not to encourage constant activity, but to remove barriers that make movement difficult during the working day.

The relationship between work and wellbeing is increasingly influencing how employees view the organisations they work for. While salary, progression and flexibility remain important factors, employees are also considering whether their workplace supports a sustainable way of working and living. A culture that recognises the importance of health and balance can play a pivotal role in attracting and retaining talent.

For employers, this means wellbeing is becoming less about offering individual perks and more about creating environments where employees can perform at their best over the long term.

Creating healthier working environments

The “active-sedentary paradox” reflects a wider shift in how workplace health needs to be understood.

Employees are already demonstrating that they value their wellbeing, with the majority finding ways to exercise regularly despite busy schedules. The challenge is ensuring that the working day does not unintentionally undermine those efforts.

The future of workplace wellbeing will not be defined solely by encouraging people to do more outside of work; it will depend on creating environments where movement, recovery and balance are naturally supported as part of everyday working life.

Exercise outside working hours will always have an important role to play, but so does everything that happens in between.

Disclaimer: The views expressed in this opinion piece are those of the author and do not necessarily reflect the views of The Well Crowd. This content is for information and discussion purposes only and should not be taken as medical, health, or professional advice.