Are You Leaving Health Benefits on the Table?

Earlier this spring, I had the opportunity to participate in the first phase of the UK Invests for Employees program. As part of that experience, I attended a seminar led by Dr. Eric Monday. One of the ideas that really stuck with me was how seemingly small contributions to a retirement account can grow into something much larger over time. The monthly deposits may not feel significant in the moment, but through consistency and time, they can have a substantial impact on your future. As I listened, I couldn't help but think about how similar that concept is to physical activity. The small choices we make each day to move more, exercise regularly, and take care of our health often don't feel transformative in the moment. Yet, just like retirement savings, those investments compound over time and can produce results far greater than we might expect.

Most University of Kentucky employees are familiar with one of the university's best benefits: retirement matching. UK provides a 200% match on eligible retirement contributions. In practical terms, you contribute 5% of your salary and the university contributes 10%, for a total retirement contribution of 15% of your salary. If you're eligible and choose not to contribute the full 5%, you're essentially leaving part of that employer contribution on the table. 

Of course, you can contribute more than 5% if your financial situation allows. Additional savings may help you build greater financial security, but after that first 5%, you are no longer receiving additional matching dollars from the university. The return on your investment is still positive, but it is not quite as dramatic as that initial matched contribution.

Exercise works in a surprisingly similar way.

The American College of Sports Medicine (ACSM) recommends that adults accumulate at least 150 minutes of moderate-intensity aerobic activity each week and perform strength training for all major muscle groups at least two days per week. Think of these recommendations as the "employer match" of physical activity. Below the guidelines, you're leaving substantial health benefits on the table. Improvements in cardiovascular health, blood pressure, blood sugar control, mood, physical function, and overall quality of life become increasingly available as you approach those recommendations.

Can you exercise more than the guidelines? Absolutely.

Just as saving more for retirement may provide additional financial benefits, more exercise can provide additional health and fitness benefits. Runners training for a marathon, cyclists preparing for an event, or someone pursuing ambitious fitness goals will likely exceed the minimum recommendations. However, the decision becomes more personal. Additional exercise requires additional time, energy, recovery, and planning. Depending on your goals, family responsibilities, work schedule, and interests, the extra investment may or may not be worth it.

For many people, the smartest approach is not to ask, "What is the maximum amount of exercise I can do?" Instead, ask, "Am I at least collecting the full employer match?" In other words, am I consistently meeting the minimum activity levels that provide the greatest return on my investment?

Once you've reached that point, everything else is a bonus.

What Does Meeting the Guidelines Look Like?

One of the biggest misconceptions about exercise is that there is only one way to reach the guidelines. Let me assure you that the recommendations can fit into many different schedules! Let me share a few options which have worked for some real people at UK.

Option 1: The Weekend Warrior

This approach works well for people who have busy weeks, and more time on the weekends.

Tuesday or Wednesday

• Strength training (full body): 45 minutes

Saturday

• Cardio: 75 minutes brisk walking, cycling, swimming, or similar activity
• Strength training (full body): 45 minutes

4 Other Days each week

• Cardio: 20 minutes brisk walking, cycling.

This plan only requires two dedicated workout days while still meeting ACSM recommendations.

Option 2: Work Week ONLY

This approach spreads activity throughout the week and may feel more manageable for busy professionals. A 40-minute workout can typically fit within the hour lunch break! For people who like to have the weekends for other things.

Monday and Thursday

• 20-minute brisk walk
• 20-minute strength workout (Lower Body)

Tuesday and Friday

• 20-minute brisk walk
• 20-minute strength workout (Upper Body)

Wednesday

• 50-minute brisk walk, bike ride, or other cardio

Weekly Total

• 130 minutes aerobic activity (You will need one more 20-minute cardio to get the minimum, either double up on one day or take some time on the weekend!)
• Every muscle group 2x

Each session, with one exception, can fit within 40 minutes, making it easier to schedule around work and family obligations.

Final Thoughts

Most UK employees would not intentionally walk away from retirement matching funds, yet many of us unknowingly leave health benefits on the table every week.

The good news is that you don't need to become a marathon runner or spend hours in the gym. Just as contributing enough to receive the full retirement match captures the greatest financial benefit, meeting the ACSM physical activity guidelines captures many of the most important health benefits available from exercise. Start by collecting the "health match." Once you've reached that level consistently, you can decide whether additional exercise is worth the investment for your personal goals.

If you need help making a plan, we have fitness specialists who are here to help! Email ukhealthandwellness@uky.edu or Lindsay Thomayer, Assistant Director of Fitness and we will connect you with an expert to meet your needs.