Move more at work

• Drink more water – it will make you have more comfort breaks, forcing you to move
• Keep a bottle of water on your desk to ensure you drink more water
• Stretch / run on the spot after each visit to the bathroom
• Try these short sequences to create a movement break
• Walk to your local cafe to collect coffee as a morning treat
• Walk out to buy fresh lunch ingredients
• Eat your lunch outside in your local park
• Replace your usual commute time with a walk, run, cycle ride or other workout
• Invest in a movement tracker watch or use the step counter function on your smart phone
• Set a movement tracker device to alert you if you sit too long
• Do a stretch and posture check each time you sit down at your desk
• When you start to feel tired or uncomfortable – take three deep breaths and notice how your body feels (respond by giving it what it needs!)
• Use apps to help you do a mini-workout to get you started in the morning (I like to use the Down Dog apps for short exercise sessions)
• Put an exercise app on at coffee break times
• Make an appointment to walk with a friend
• Walk or climb stairs during calls
• Cultivate some micro habits
• Create some work-from-home tiny habits
• Leave your house, walk round the block and return to your desk whenever you feel brain fog creeping in
• Put your laptop on a small step ladder / ironing board / pile of books on a table so you can work standing for some of your day
• Take lunch away from your desk
• Do squats for the time it takes to boot up your computer
• Do calf raises (stand and lift your heels up and down off the ground) for the time it takes for you to brush your teeth
• Set a timer for focused work and take a movement break when it rings
• Take a walk before or after dinner each evening
• Do a five minute workout as the credits roll on each Netflix episode
• Use text-reader apps to create audio versions of any reading you need to do (then you can walk and listen)
• If you need creative inspiration – go for a walk – you can record any ideas as audio files on your phone as they pop up
• Take turns to lead a 1 minute team stretch out before or after virtual team meetings
• Take a dance break! If you’re stuck for choreographic inspiration, try the Just Dance Now app
• Follow Thrive at Work on LinkedIn for more ideas and inspiration

.

.

.

.

.

.