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Move Well

When you spend a lot of time on the job, there are small actions you can practise to keep your body moving.

Why moving well matters

Studies show that exercise is essential to keep your body and your mind well. Exercise can: 

  • Improve mental health and quality of life. 
  • Reduce stress. 
  • Improve stamina and strength. 
  • Reduce the risk of diabetes, high blood pressure and some cancers. 
  • Help manage weight. 
  • Aid bone health. 
  • Lower the risk of dementia. 
  • Lower the risk of heart disease and strokes. 
  • Boost your immune system and your body’s ability to stay well. 
  • Reduce cravings for unhealthy food. 
  • Help maintain your focus and productivity. 
  • Improve the quality of your sleep. 

Tips to Move Well

Stretch, lift and move regularly

  • Plan exercises that raise your heart rate and make you breathe deeply. 
  • Try to stretch and walk briskly every break. 
  • Enough little exercises give your body the benefits of a full workout. Aim for a minimum of 50 minutes of small exercises across your day. 

Plan when and where you can be physically active throughout the day

  • Plan to park further away from your destination and walk briskly.
  • Plan to down tools at lunch time and take a brisk walk.
  • Plan to move or put things away briskly in multiple smaller trips rather than one big load. (Aim for getting as much bending, stretching and safe lifting as you can.)
  • Plan to break up long periods of sitting as often as possible.

If you currently don’t do much physical activity, start by doing a little and build up gradually

  • Include stretching, strength and cardio exercise into your daily plan.  
  • If you’re not sure how to get started on an exercise routine, see a physio or other health professional, they will be able to help make a program for you.  
  • Walk at a brisk pace whenever you can. 
  • Remember any movement is good movement and more is better! 
  • Small purposeful exercises add up through the day.  

Implement a 5-minute workout

  • 5-10 squats 
  • 5-10 calf raises 
  • 5-10 press-ups (or 2×30 second planks) 
  • 5-10 tricep dips 
  • 5-10 lunges 

Go to DAREBEE Workouts (filter for stretches) for full instructions.