Why sport is not an after-work luxury, but a business tool

Working people spend a large part of their waking hours in offices – whether in their home office or in modern corporate headquarters. From an evolutionary perspective, our bodies are not designed to remain static in front of 27-inch monitors. The result? "Sitting disease" – a condition that not only causes back pain but also stagnates cognitive performance. Pamela and Katrin also discuss this topic in our podcast.

The figures for 2025 paint a clear picture: around 65 per cent of the working population in Austria fall short of the recommended 150 minutes of exercise per week. When two-thirds of people fail to meet this minimum health requirement, it is hardly surprising that back problems, exhaustion and lapses in concentration are almost standard features of modern office life.

But the good news is that the solution lies in intelligently combining exercise and work.

The biology hack: What happens in the brain during exercise?

It is a common misconception that exercise takes up time that should be spent working. In fact, the opposite is true:

even moderate exercise increases the heart rate and pumps more oxygen to the brain. The result is an immediate increase in alertness.  Exercise also stimulates the production of the protein brain-derived neurotrophic factor (BDNF). It acts as a "fertiliser" for the brain, promoting neurogenesis and improving memory and learning ability. Physical activity also breaks down cortisol. Those who exercise before the stress curve reaches a critical point can actively prevent burnout syndrome.

Team dynamics: From lone warriors to high-performance units

Sport in an office context has an underestimated social component. When the team gets together for yoga or stand-up paddleboarding after a long meeting, job titles fade into the background and make way for communication on an equal footing.

Exercising together boosts oxytocin levels – the so-called bonding hormone. Teams that are active together often communicate more transparently and resolve conflicts more quickly. It's not about who can do the most push-ups, but about the shared experience outside of Excel spreadsheets and PowerPoint battles.

Practical integration of sport into everyday office life

The biggest hurdle (in our minds) is often time. But modern office optimisation means weaving movement into the structure:

1. Walking Meetings: Meetings between two or three people can be conducted perfectly while taking a walk around the block. The fresh air and exercise promote divergent thinking – ideal for brainstorming.
2. Micro-Workouts: Stretch for 5 minutes after each deep work block. This can release fascia adhesions and reset your focus.
3. Use standing desks, ergonomic sitting balls or, if available, the in-house fitness room 

Important: This is not about self-optimisation to the point of exhaustion. It is about avoiding overload. Sport should recharge your batteries, not rob you of your last reserves.

Professional support for sustainable concepts

If you want to take a holistic and professional approach to sport in the workplace, you often need more than just a mat in the break room. Experts show what tailor-made concepts for corporate fitness can look like. The focus here is on individual support that addresses the root causes of stress. Whether through targeted personal training or corporate fitness programmes, such approaches help to bridge the gap between physical health and professional performance without losing sight of the human factor.

We discussed this in our latest podcast episode with Sebastian Pfeffer, founder of Bürobuddy. In the podcast, we explore the question of how sport and work can reinforce each other – and what happens when fitness begins not after work, but in the middle of the working day. So if you want to delve deeper into the topic, you've come to the right place.
And by the way: a podcast is also a great companion on your jog between two meetings, isn't it?

Exercise is the new status symbol

Today, a modern workplace is no longer defined solely by the fastest technology or the best coffee. It is defined by the freedom to give the body the space it needs to perform at its best mentally. Those who see sport as an integral part of their working day are investing in the most important resource they have: themselves.

At the same time, a sports programme for the entire team that is firmly integrated into everyday working life is also a Benefit that not only retains employees, but can also convince them to take a job with you.