Promoting regular physical movement: a workplace safety guide

The basics (and benefits) of workplace safety programs

Employers are required by law to foster a safe and healthful workplace that is free from serious hazards. But the savvy ones know that continually optimizing workplace safety is about more than following the law. Structured movement programs that encourage regular physical activity can prevent injury, chronic pain, and expensive musculoskeletal claims.

The more effectively employers can protect their team from workplace injuries and illness, the more they stand to save on healthcare, workers’ compensation premiums, and fines for safety violations. According to Gallup, 75% of medical costs are accrued due to preventable conditions.

Well-executed workplace safety programs increase systematic efficiencies by streamlining safety protocols, and they result in a healthier, more engaged, and more productive workforce.

According to the Centers for Disease Control and Prevention (CDC), healthy employees are more productive at work both because they are less likely to miss workdays and because they are less prone to presenteeism (working suboptimally while ill or injured). There is also the intangible benefit of improved camaraderie and workplace culture when all members of an organization know their health is a top priority and they feel mutually responsible for ensuring their own safety and that of others.

Frequently discussed aspects of workplace safety include:

• Workplace ergonomics
• First aid
• COVID-19 safety
• Stress management
• Prevention of slips, trips, and falls

There are also countless industry-specific workplace safety topics that require extensive attention in some workplaces but are irrelevant in others. Fire safety, electrical safety, road safety, and the proper use of Personal Protective Equipment (PPE) are examples of critical industry-specific workplace safety protocol.

In addition to designing and outfitting the work environment with all relevant safety topics in mind, employers must hold regular training sessions to ensure that employees are aware of all risks and well-equipped to avoid them.

Regular physical movement plans should be part of your benefits offering

On most lists outlining workplace safety topics, you won’t likely find “regular physical movement.”

It differs from other workplace safety strategies, in that it often takes place outside of working hours instead of on the job. Even so, promoting consistent physical activity among employees is a foundational element of workplace safety across all industries.

Why? Because exercising regularly helps those with inactive jobs counteract the negative effects of a sedentary lifestyle.

Structured movement plans also help those with active jobs strengthen their muscles and learn proper movement mechanics, both of which are essential for injury prevention on the job.

Exercise plans minimize health risks for inactive employees

Sedentary workers who don’t exercise are at increased risk of developing a host of life-threatening chronic conditions, such as obesity, heart disease, cancer, and type 2 diabetes. However, according to the CDC, even short periods of physical activity help to prevent these conditions, while also reducing feelings of anxiety and improving sleep quality, cognitive ability, and bone and musculoskeletal (MSK) health.

A recent study showed that five minutes of light walking every half hour (even as light as 1.9 mph which is slower than a 30-minute mile pace) can reduce the risks associated with prolonged sitting. And even as little as one minute of walking every hour has been shown to reduce blood pressure compared to no walking at all.

Strength and movement training prevents workplace injuries

On the flip side, jobs that require workers to do physical activities such as lifting heavy objects or operating machinery all day come with their own set of risks. So many workplace injuries develop from lifting, pulling, carrying, bending, reaching, twisting, repetitive motions, and other physical activities.

According to the National Safety Council, “overexertion and bodily reaction” accounts for 22% of all nonfatal injury or illness causing missed work. As it turns out, two of the best ways to prevent such injuries are strengthening the muscles and learning proper biomechanics, or movement technique.

The good news? Both of these can be achieved through an expert-led strength training program.

According to the Mayo Clinic, strength training increases lean muscle mass, which can increase bone density, protect joints from injury, and contribute to better balance. In other words, regular physical movement tailored to a person’s lifestyle, goals, and health history is essential to the workplace safety of employees in both sedentary and active roles.

Those who sit all day need to get moving, and those who move all day need to learn safe movement patterns and get strong to prevent injury.

Promoting regular physical movement with Sword Move

Studies show 60% of U.S. adults are dealing with either acute or chronic pain. Meanwhile, 25% to 35% of American adults are inactive and therefore at risk for developing MSK pain and the many other conditions listed above.

When you consider that such a high percentage of your employee population is either in pain or at risk for pain, the importance of promoting regular physical movement to prevent pain becomes clear.

As an employer, one of the best things you can do to demonstrate your commitment to employee health and well-being is give your people the resources to move correctly, frequently, and in ways that are appropriate for their life stage. Not only does doing so enhance your workplace safety program, but it can also be life-changing and, in some cases, life-saving for your employees.

That’s exactly why we created Sword Move.

How Sword Move prevents injury and builds strength

Sword Move is a proactive movement health solution designed to reduce the risk of injury and minimize your MSK healthcare costs.

Move's structured exercise programs are delivered digitally so members can access expert care from the comfort of their home at any time that suits their schedule. Powered by wearable motion tracking and real-time AI-generated feedback, Move delivers personalized activity plans that prevent injury, support recovery, and promote long-term mobility.

Move is not just for post-injury care. It’s for everyday movement health.

How does Move work?

Each member is paired with a dedicated physical therapist with a Doctorate of Physical Therapy. The expert PT builds a plan tailored to the member's unique history, goals, and lifestyle. With weekly movement plans, specific activity targets, and AI-guided sessions all delivered through the Sword app, members develop regular physical activity habits. This flexible, accessible care leads to higher engagement rates as the barriers from traditional care models are broken. No gym, no waiting, no commutes to a busy clinic needed.

Move delivers proven results at scale

Move is easy to implement and supports even the biggest employers and health plans globally. Sword's outcome-based pricing means you get guaranteed ROI. Your payments are directly tied to measurable healthcare outcomes. The results from Sword's Move member population show the meaningful impact on member lives and healthcare costs:

• 74% of members report improved overall health quality
• 67% say they feel significantly better
• 49% show reduced risk for anxiety disorders

In other words, Sword Move helps reduce preventable claims, improve employee productivity, and boost satisfaction with a benefit your population will actually use.

Employers can offer Move to increase activity levels among sedentary workers and increase strength and bodily awareness among those with physically demanding jobs, helping both populations to live pain-free. While one member may be working with their designated personal trainer to incorporate walks into their workday, another may be working with their trainer to improve deadlift strength in preparation for lifting heavy boxes at work.

If you are an employer looking to take your workplace safety program to the next level with Move, request a demo and let's get your team moving.