how to move more at work

"Nothing happens until something moves."
- Albert Einstein

If ever there’s a time that we need to move, it’s now. It’s one of the best things we can do for our health and our state of being. Period. It is one of THE best coping mechanisms we have. 
 
THE KEY IS MORE “NEAT”
 
The real question is less about exercise – and more about simply infusing more motion, aka “NEAT,” into our daily lives. As described by researcher James Levine, “EAT,” or exercise activity thermogenesis refers to any kind of intentional workout – going out for a run, going to the gym, going for a swim. “NEAT,” or non-exercise activity thermogenesis, refers to any kind of incidental movement throughout our day – running errands, doing household chores, or getting up from our desk. It’s the NEAT levels we should be focused on the most. We just need to simply move more – and sit less – throughout the day, especially throughout our workday.

So, what can you do so that you can move more at work?

SUGGESTED ACTIVITIES
 
Here are ways that you and your team - even if you're virtually connected - can get in motion.

• Walking meetings – Is it possible to walk and talk at the same time – even though you’re not together in person?
• Standing meetings – For your next Zoom team meeting, can you all try standing?
• Motion Infusion in the Office – As a team, can you dedicate a time in the day when you all practice a little bit of stretching and moving at your desk? 

MOTION INFUSION IN THE OFFICE - START HERE 
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Set your base:
Set feet apart (need support of legs and torso).
Sit forward on chair and breathe fully.
 
Hands and wrists:
Z’s – Press palms together, fingers in opposition to create a ‘Z’ shape.
Wrist Rolls – Clasp hands together; roll hands in both directions.
 
Neck and shoulders:
Side Stretches – Stretch to the side, return to upright position; change sides.
Neck Rolls – Drop head to one side, roll through center, turn chin toward shoulder, nod up and down; reverse direction.
 
Spine:
Spinal Extension/Flexion – Arch the back, inhale; round the back, exhale.
Spiral Staircase – Rotate the spine from the sacrum to the top of the head while keeping the feet pressing down and out against the floor; let arms slide naturally.

Legs:
Seated Hamstring Stretch – Imagine having a seat belt across the waist, extend one leg forward on to floor, foot flexed, lean forward at the waist.
Cross-Over – Calf bone on top of thigh bone, keep foot flexed, drape body over leg; reach arms up and let float out to side as lean forward, let head drop.​​

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Laura putnam

Laura Putnam is a leading catalyst for well-being at work, an international public speaker, and author of Workplace Wellness That Works. As CEO of Motion Infusion and creator of the leadership training program Managers on the Move, she infuses well-being into the workplace to help employees, teams and organizations thrive. You can follow her on Twitter @MotionInfusion.