MOVING MORE-WAYS TO COMBAT

MANAGER ORIENTATION
A SEDENTARY LIFESTYLE
 ❑ Identify the consequences of a sedentary
lifestyle
Learning
Objectives ❑ Discover practical tips for moving more in
their daily lives

❑ Become motivated to become more

physically active

❑ Lead others to take steps towards

increased activity

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 Sitting Time Calculator

• How often do you think about the amount of time you spend
sat down each day?

• Let’s look at this in detail…

• The calculator: http://sittingtime.juststand.org

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 Sitting Disease

• Dubbed the “Sitting Disease,” there are increasingly

distinct correlations between the number of hours seated
and risk for disease and mortality.

• How many hours a day do you CURRENTLY spend

sitting down?

THE AVERAGE PERSON SPENDS 12

HOURS SITTING DOWN A DAY

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 • The 4th LEADING risk factor for global
mortality is physical inactivity (World Health
Organization)

• 3.2 MILLION deaths a year are related to

physical inactivity (World Health Organization)
The Scale of
the Problem • It’s a common misconception that exercise can
compensate for too much sitting. Even if you
engage in the doctor-recommended 150
minutes of moderate to vigorous activity per
week, you are still subject to the negative
impact of too much sitting.

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 • Sedentary work settings are a contributor to
many preventable causes of death - obesity,
heart disease, cancer & diabetes.
• Too much time seated decreases your bone
mineral density.
The Health • Sitting is actually harder on your back than
standing.
Impact • Dr. Martha Grogan compares the risk of heart
attack due to hours seated is the same as
smoking.
• Poor posture results in muscular and hormonal
imbalances in the body and lower oxygen to
the brain.

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Incorporating N.E.A.T. movements

NEAT – Non-Exercise Activity Thermogenesis How could you incorporate NEAT movements In pairs/small groups discuss a typical
– low impact movements to keep muscles in your day, focusing on 5-10 minutes of working day, how could you introduce
warm, and both metabolism and circulation movement per hour? more movement in your day?
occurring throughout your body.

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 TRY… INSTEAD OF….

Stand/walk and talk Sitting on the phone

Take the stairs, even if one flight Taking the elevator
Walk or bike Driving to work
Prep healthy meals or walk to collect Getting lunch
Ideas to delivered
Consider Walk to their desk Emailing a colleague
Have a walk and talk meeting Sitting in a meeting
Try other types of chair (Swiss ball, Using a standard
cycle chair) chair
Set a movement challenge at every ad Sit watching TV
break
Shop in store Online shopping
 • Monitor your daily step
count (iPhone, smart
watches)

• Get reminders to stand and

move (smart watches,
certain Apps)

Using • Free Apps to try:

• Move (iPhone)
Technology • Stand Up! (iPhone)
• Awareness
(Windows)
• Big Stretch
(Windows)
• Workrave This Photo by Unknown Author is licensed under CC BY-NC

(Windows)

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Safe and Effective Stretching
• Three tips before you begin stretching:

• Ta ke a general revi ew of the area to be stretched

• Do a l l stretches gently and slowly
• Stretch only to the point of tension

• In conjunction with regular s tretching:

• Move a round
• Dri nk plenty of water
• Pra ctice deep breathing

• Source: http://www.thestretchinghandbook.com/archives/desk-stretches.php
Neck,
Shoulders
and Chest:
Five-minute
Program

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 • Sit all the way back in
your chair
• With your head aligned
with your body, slowly
push your ear toward
Neck Exercise: your right shoulder—
hold for five seconds
Head Tilt • Tilt your head left in the
same manner and hold
• Repeat three times on
each side

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 • Slowly tilt your head
forward to stretch the
Neck Exercise: muscles in the back of
your neck—hold for 10
Chin Tuck seconds
• Repeat three times

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 • Place your arm across
your chest with your
opposite hand on your
Shoulder elbow
• Gently pull your elbow
Exercise: toward your opposite
shoulder—hold for 10
Shoulder Pull seconds
• Repeat on the opposite
side
• Repeat two times

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 • Reach your left hand
Shoulder between your shoulder
blades until you feel a
Exercise: Back stretch in the back of
your upper arm—hold
Scratch for 10 seconds
• Change arms and
repeat two times

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 Shoulder Exercise: Step #1
Overhead
Stretch/Front Stretch

• Interlace your fingers with your palms

turned upwards above your head while
straightening your arms—hold for 10
seconds
• Lower your arms to the front, parallel
with the floor, your fingers laced with
your palms facing away from you—
stretch at shoulder level for 10
seconds
• Repeat
Step #2

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 Shoulder • Slowly roll your
shoulders backward in
Exercise: big circles five times
• Repeat with rolls to the
Shoulder Rolls front five times

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 • With your fingers
Chest interlaced behind your
Exercise: head, your elbows
straight out to the sides
Hands Behind and your upper body
aligned, pull your
Head shoulder blades toward
each other—hold for
10 seconds
• Repeat three times

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 • Stand by your chair
• Clasp your hands
Chest behind your back with
your elbows turned
Exercise: inward
• Raise your arms toward
Chest Stretch the ceiling—hold for 10
seconds
• Repeat three times

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Back, Hands
and Legs:
Five-Minute
Program

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 • Cross your right leg over
your left
(if comfortable) and
rest your left forearm
on the outside of your
right thigh
• Apply slow steady
pressure with
Back Exercise your left forearm
against your thigh,
– Torso Twist twisting your upper
body right
• While holding the
stretch, look over your
right shoulder—hold for
15 seconds
• Repeat on the opposite
side

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Back Exercise – Back
Stretch
• Sit all the way back in your chair
• Lean forward from the waist, placing your
chest on top of your thighs
• Rest your hands in front of your feet and
put your head between your knees—hold
for 30 seconds
• Place your hands on your thighs and push
your upper body to a seated, upright
position
• Repeat several times

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 • Place your hands
together with wrists
bent
Wrist Exercise • Gently push down
toward the floor—hold
– Wrist Stretch for 10 seconds.
• Relax and repeat

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 • Hold an arm out in front
of you
• With the other hand,
Hand Exercise grab your knuckles and
pull your wrist down—
– Wrist Stretch hold for five seconds
• Change hands and
repeat three times

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 • Using your chair* or desk for
support, hold the top of your left foot
with your hand and gently pull your
heel toward your buttocks
• Your left knee should remain
aligned with your right knee to
create a stretch for the front of
your thigh. Hold for 15 seconds
• Reverse legs and repeat

Leg Exercise –
Quad Stretch *If your chair has rollers, make sure it
is anchored against the desk.
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 • Using a stable chair or
desk for support, stand
with your body weight
over your left leg
• Extend your right leg in
front of your left with
your foot flexed (heel
extended, toe up)
Leg Exercise – • Lean forward slightly
Calf Stretch from the waist until a
slight tension is felt in
the back of your upper
right leg—hold for 15
seconds
• Repeat with the other
leg

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 • Using a stable chair or
desk for support, lift
your right foot from the
Leg Exercise – floor and rotate it eight
times to the right and
Ankle Rolls then the left.
• Repeat for your left foot

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 • Place your arms at your
sides
• Bend to the left side
while sliding your left
Leg Exercise – hand down your leg
(try not to lean forward
Side Bends or back); hold for 15
seconds
• Repeat on the right side

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 • If you’re leading a
meeting, consider asking
your group to engage in
a quick energizer– pulling
knees to the chest,
letting head hang down,
opening up and sitting
tall - especially during
Leading longer meetings.

Others • If practical, lead

employees to move seats
in the meeting after the
activity to create a shift
in the seated posture.

• “Your best posture is

your next posture”
 Practical Tips for You and Others

Set Set an alarm to go off each hour

Consider Consider your clothing

Create Create “movement appointments” in your diary

Get Get fresh air when you can

Encourage Encourage your co-workers, find an accountability partner, set the

example for others

Drink Drink more water

Set up Set up lunchtime activity clubs – walking, running, indoor skipping, the
options are endless

Set Set an office challenge

Turn Turn waiting time into active time

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 • If the idea of increased activity and movement is
daunting, start small.
• A short walk, simple stretches and standing more are all
examples of active changes we can all make.
• Consider creating a small group of like-minded
colleagues/friends all heading towards the same goal to
help gain support.
Start Small • Look at local/online community groups focused on your
chosen activity for advice and ideas.
• E.g. there is an online FitBit group to help FitBit
users hit their target step count, set competitions
and more

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Moving Forward
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Questions

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