Practise Moving Well

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

Why it matters.

Building movement into your day:

  • reduces stress in your body and mind.
  • reduces cravings for unhealthy food.
  • prompts you to be more connected.
  • helps maintain your focus and productivity.
  • improves the quality of your sleep at the end of your day.

What should I do?

  • Include stretching, strength and cardio “exercise snacks” in your daily plan.
  • Walk at a brisk pace – practice it.
  • Always choose the stairs.

How should I do it?

Include stretching, strength and cardio “exercise snacks” in your daily plan.
  • Keep your “exercise snacks” short and simple.
  • Stretch at the start and finish of the day. Stretch every time you have a break.
    • Counterbalance long hours of sitting with stretches that make you stand tall and straighten your back, squeeze your shoulders back and down, extend your neck side to side and back, and activate/squeeze your glutes (the big muscles you sit on).  Go to DAREBEE Workouts (filter for stretches) for full instructions.
  • Squats, lunges, calf raises, tricep dips, planks, push-ups and pull-ups are good strength exercises.
    • A solid five minute workout includes*:
      1. 5-10 squats
      2. 5-10 calf raises
      3. 5-10 press-ups (or 2x 30 second planks)
      4. 5-10 tricep dips
      5. 5-10 lunges

*Go to for full video instructions.

  • Work your core when you sit:
    • Tighten your stomach as if you are trying to reach your back with your belly button.
  • Do foot pumps each hour to keep your circulation up while you sit:
    • Start with your feet on the floor. Lift your heels up while keeping the balls of your feet on the floor. Hold the pose for a few seconds. Set your heels to the floor and your toes up. Hold for a few seconds. Repeat.
  • Do ankle circles each hour to keep your circulation up while you sit:
    • Lift your feet off the floor. Trace circles with your toes, from the inside out. Keep this up for a few seconds. Switch direction and draw circles from the outside inwards for a few seconds. Repeat.
Walk at a brisk pace – practice it. There are more health benefits from walking fast than walking at a slow pace.
  • Save as many phone calls as you can for when you stop. Purposefully walk around when talking on your mobile phone.
Always choose the stairs.
  • Where there’s a choice, use the stairs instead of the lift or escalator.
  • Purposefully raise your heartbeat by running up and down stairs as many times as you can when you stop.

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