Tips & tools
@ Work
There are plenty of ways to build up to 150 minutes of moderate- to vigorous- intensity aerobic activity during your work week. Find one that works the best for you.
We love the idea of sneaking activity in using 10 - 15 minute bouts two or three times a day. Sneaking it in means you don't need to pack an extra bag of clothes or a shower before going back to work. It also makes it easier to fit it into your busy day!
| Tips & tools to get "in motion" | |
|---|---|
| Start a lunchtime walking group | If you bus, get off a stop or two early and walk the rest |
| Go for a walking meeting with a co-worker | Use our in motion circuit training posters and have a lunchtime workout in an empty boardroom |
| Instead of heading straight to your car, take the long way | Try walking to nearby meetings. It only takes 10 - 12 minutes to walk 1 km. |
To read about other ways to be more physically active visit:
On the way page to learn about active transportation
Adults page for evening or weekend ideas
Try not to sit for more than two hours at a time.
Sedentary time is when we sit or don't move much. Working at the computer, reading and driving are all sedentary. Even if you are physically active, you need to make sure you don't sit too much! Sitting too much means that you may be more likely to develop diabetes, heart disease or cancer.
This doesn't meant that you have to go for a 10 minute walk every 2 hours, but simply try to stand and move your body more.
| Tips & tools to reduce sedentary time | |
|---|---|
| Park further away from the office | Take the stairs instead of the elevator |
| Stand while talking on the phone | Use a smaller cup for water and refill often |
| Use a printer that is further away | Try a mid-morning or mid-afternoon stretch break |
Check out these FREE resources to help you move more and sit less at work.
In motion Energizers - Ideas to add short bursts of movement and increased energy to meetings or workshops. Available in print or DVD format.
Circuit Posters - Turn any room at work into a gym. No equipment required.
Geocaching Loaner Program - Gather your coworkers and join in the fun of a modern day treasure hunt.
Moti Walking Rally - Add around the office for motivation or create a challenge with co-workers.