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The Surprising Health Benefits of Hybrid Work

Hybrid work is a prescription for healthier employees.

Key points

  • Hybrid workers exercise more, sleep longer, and eat better, leading to a healthier workforce.
  • Hybrid workers have improved mental health, as 66 percent reported better mental well-being due to additional personal time.
  • Hybrid work offers organizations an opportunity to promote employee well-being, leading to a more engaged and productive workforce.
Source: olia danilevich/Pexels
Source: olia danilevich/Pexels

A study by IWG reveals that hybrid workers are exercising more, sleeping longer, and eating better than ever before, resulting in a healthier workforce. This paradigm shift in work culture has profound implications for businesses aiming to promote employee well-being and productivity. When I do similar surveys in helping companies transition to hybrid and remote work, I find broadly similar results.

The Health Benefits of Hybrid Work: A Closer Look

The IWG study, conducted among more than 2,000 hybrid workers, highlights the dramatic health improvements that have emerged from the hybrid working model. Key findings include the following:

  • Hybrid workers are exercising for almost 90 minutes more per week than before the pandemic.
  • Reduced commutes have led to an extra 71 hours of sleep per year.
  • Almost a quarter of hybrid workers have lost 20 pounds or more.

These statistics paint a promising picture of the future of work and offer compelling reasons for organizations to adopt a hybrid working model.

Fitness Gains and the Hybrid Workforce

The average hybrid worker now enjoys 4.7 hours of exercise per week, compared to just 3.4 hours before the pandemic. The most common forms of exercise include walking, running, and strength training. The additional time saved by reduced commuting allows employees to prioritize their physical health, leading to increased energy levels and enhanced productivity at work.

The hybrid working model has also resulted in longer, more restful sleep for employees. With an additional 71 hours of sleep per year, workers are better equipped to tackle the challenges of the workday, leading to increased focus and creativity.

Healthy Eating Habits Fostered by Hybrid Work

The study also found that 70 percent of hybrid workers now have time to prepare a healthy breakfast every day, while 54 percent have more time to cook nutritious meals during the week. This shift in eating habits has led to an increase in the consumption of fresh fruits and vegetables, as well as fish. A quarter of respondents have also reduced their intake of sweets since pre-2020.

The increased time for exercise (65 percent) and more time to cook healthy meals (54 percent) have been the primary drivers of weight loss, with 42 percent of hybrid workers losing between 11 and 21 pounds and an astonishing 23 percent losing more than 22 pounds.

Mental Health: The Hidden Advantage of Hybrid Work

An impressive 66 percent of hybrid workers report that their mental health has improved as a result of the shift to hybrid working. This is attributed to the 81 percent of respondents who say they have had additional personal time compared to pre-2020.

The majority spend this time with family and friends (55 percent), exercising (52 percent), or taking a short walk during the day (67 percent). All of these have a positive impact on mental health.

According to Dr. Sara Kayat, a medical doctor and advocate of the benefits of an active and healthy lifestyle,

There is no doubt that hybrid working has facilitated some major health benefits. A balanced diet, physical activity and good quality sleep are the bedrocks of a healthy lifestyle, and this data suggests that each is more widespread due to the extra time afforded by a hybrid working model.

She adds that

Stress management and social connections are also incredibly important to mental wellbeing. A healthy work/life balance is essential to achieving these, allowing people to work closer to home and make more time for family, friends and stress-busting hobbies.

Mark Dixon, CEO of IWG said,

This study confirms what we have been seeing for a while now—how hybrid working is building and maintaining a healthier and happier workforce by reducing the need for long daily commutes.

Offering hybrid working is such an important and easy way for businesses to put their employees first by freeing up their time and giving them greater control over their schedules. Organizations that have adopted hybrid working are not only seeing healthier and happier workforces, but more engaged and productive teams.


The IWG study makes it clear: The benefits of hybrid work extend far beyond mere convenience. The ripple effects of this new work model on employee health are transforming the workforce for the better. Business leaders should embrace the hybrid work revolution and harness its potential to create a healthier, more productive, and more satisfied workforce.


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