A practical guide for employees and employers to support fitness awareness and wellbeing at work
For many employees, starting or restarting a fitness routine can feel more difficult than it sounds. While the intention to be more active is common, health and fitness goals are often pushed aside for months or even years, shaped by busy work schedules, family commitments, fluctuating energy levels and uncertainty about where to begin. Even when time allows space for change, psychological barriers such as self-doubt, fear of failure and pressure to return to a previous level of fitness can hold people back.
To explore how these challenges can be overcome, we invited Will Kenton, Head of Physiotherapy at Teladoc Health UK, to share his perspective, drawing on years of experience supporting individuals through the complexities of building and maintaining physical strength.
Will highlights that with the right mindset and support, anyone can make a positive return to movement, whatever their starting point.
WeCare is your health and wellbeing app, designed to support insured employees through every stage of life. With a 24/7 UK-based online GP, mental health helpline and counselling, a get fit programme, plus much more, WeCare helps look after employee's wellbeing.
One of the most common barriers is all-or-nothing thinking. People remember how fit or active they used to be and assume that anything less than that level isn’t worthwhile. If they can’t exercise three times a week, run the same distance, or lift the same weights, it can feel like failure before they’ve even begun.
Another major barrier is guilt. Employees often tell me they feel they’ve “let themselves go” or “should have done more.” Guilt drains motivation and turns fitness into a punishment rather than a source of support. When exercise feels like a reminder of what you haven’t done, it’s no surprise that avoidance creeps in.
There’s also fear of discomfort or injury, particularly for those returning after illness, burnout, or long periods of inactivity. People worry their bodies are no longer reliable, or that pushing too hard will make things worse. This fear can be heightened by stress, poor sleep, or previous setbacks.
Finally, many people have simply been in survival mode. When your mental energy is spent managing deadlines, finances, or family needs, there is little left for long-term health thinking. This shouldn't be seen as laziness, but as a response to sustained pressure.
Restarting fitness successfully doesn’t begin with a workout plan; it begins with self-compassion. That means acknowledging that your circumstances were real and that doing your best sometimes meant prioritising rest, stability, or survival over exercise.
A gentle mindset allows you to acknowledge the effort it takes to begin again, to honour the body you have today, and to release the pressure to perform at your past level. Self‑compassion creates space for patience, curiosity, and small wins, which are far more motivating than criticism. It turns exercise into an act of care rather than punishment, helping you build a relationship with activity that lasts.
Research consistently shows that people who treat themselves with kindness after setbacks are more likely to re-engage with healthy behaviours than those who rely on self-criticism.
Realistic expectations are equally important. Bodies adapt quickly to inactivity, but they also adapt quickly to consistent, gentle movement. Expecting to pick up where you left off sets you up for frustration or injury. Instead, think in terms of phases, not failures. This is a new starting point, not a step backwards.
For employers, it’s an essential point to emphasise, wellbeing efforts are far more effective when they encourage gradual progress and adaptable involvement, instead of pushing intensity or fostering competition.
If someone feels they’ve “lost resilience,” the most powerful thing they can do is create early wins - actions that feel achievable and safe, and that provide quick feedback.
Restarting movement isn’t a test of willpower; it’s an act of permission. Permission to begin with your current capacity, to move in ways that aren’t perfect, and to value your wellbeing without self‑criticism. When employees adopt this approach, activity shifts from feeling like another obligation to becoming a genuine source of support. When employers nurture this kind of environment, they help boost engagement, lower the likelihood of injury or poor health, and build a more sustainable culture of wellbeing.
Resilience isn’t a fixed trait. It’s something you gradually restore through small, compassionate choices that honour where you are today.
