Physical activity is one of the most powerful ways to prevent chronic disease and boost mental well-being. Move More @ Work is a year-round campaign that makes physical activity fun and easy to access through programs and resources.
Desk Decompress
Take a few minutes to relax and decompress while stretching and strengthening the body. These 15-30 minute virtual classes are a great workday refresher. Registration is free
Midday Moves
Join University Health and Well-Being for a fun, low impact, full body strength and stretching session. This free class encourages movement during the workday and is available in person and virtually via Zoom.
Move in the Garden
Need a midday recharge? This free outdoor movement program combines stretching, strengthening, flow, and relaxation movements to support overall mobility. Sessions meet most Wednesdays from June 10 to September 30 at 12:10 p.m. in Beal Botanical Garden.
Active Workplace Award
Apply for funding to obtain equipment that supports physical activity and reduces sedentary behavior in the workplace.
Winter Warm Up
The Blue Cross® Winter Warm Up is a free, eight week community 5K training program that takes place from late January through mid-March. Participants attend twice weekly training sessions with Good Form Certified run/walk coaches, building toward the celebratory Winter Warm Up 5K in March. MSU serves as an official training site.
Additional Move Resources & Tips
If you sit at a desk, make it a habit to stand up or move every time you make or answer a phone call. March in place, or pace in a circle to keep moving. Stand up and walk around at least once an hour.
Stuck on a long call or need an energizing break? Try:
Keep small hand weights or a resistance band at your desk for bicep curls, lateral raises, rows, and overhead presses. Watch demos online to make sure you’re doing exercises correctly to avoid injury.
Form a virtual walking club at work.
Go for a walk at exactly the same time as your friends, but on your own. This could be motivating if you have friends who don’t live close to you.
Create an online chat where you can post photos and chat with your walking group.
Talk to your friends while you walk – via phone or video chat.
Try walking or moving for informal discussions and brainstorming meetings. Use a voice memo app on your phone to capture notes. You may find you’re more creative on your feet.
Explore your options for using a standing desk, treadmill desk or sit-stand desk riser. Alternate sitting and standing throughout the day with lots of walking and stretching breaks.
You may be saying, “uh-uh, that would never work at my office!” But you may be surprised. Here are some tips to make it a little easier to transition to standing and moving more while working.
Wear comfortable shoes and clothing you can move in easily or keep a pair of sneakers at your desk.
Use a cushioned floor mat and other support to avoid foot and leg fatigue when standing.
Ask a coworker to be your virtual “workout- at-work” partner. Remind and support each other to move more throughout the day using email or calendar reminders. You’ll help keep each other accountable and motivated!
Schedule physical activity time on your work calendar — and treat it like an important appointment.
Source: “Be more active during your work day”, American Heart Assoc.