move more at work with Sparty running

Move More @ Work is an ongoing campaign facilitated by University Health and Wellbeing’s Health Promotion and Engagement office. Our goal is to encourage Spartans to engage in physical activity and movement throughout the workday. This yearlong campaign features instructional classes, special events, and educational resources to help the MSU community incorporate daily movement as part of a healthy lifestyle. Browse offerings, learn more about on-campus opportunities, and get moving more at work!

 

Move More @ Work Classes and Events

Spring 2025

  • Virtual Chair Yoga 

    virtual chair yoga registration buttonIf you can sit in a chair - you can do yoga! Chair yoga adapts some of the traditional poses of yoga to be done seated or while standing and using the chair for support. Stretching, reaching, bending, breathing, and no mat needed. 
    • Dates: Tuesdays, January 7- April 30
    • Time: 11:15am – 11:45am.
    • Location: Virtual Link provided after Registration
    • Cost: FREE
    • Instructor: Rebecca Kegler

  • Midday Movement Series

    Take a movement break with these free group fitness classes inside MSU’s Main Library! Join us the third Wednesday of the month for variety of classes to help you get moving this spring. Pre-registration required (in person or virtual). Bring clean athletic shoes, water and a towel. 
    • Dates: 3rd Weds of each month (Jan 15, Feb 19, March 19, April 16), 12:10 - 12:50pm 
    • Time: 12:15–12:45 p.m.
    • Location: Main Library, Green Room
    • Cost: FREE
  • January 15:  5 for 25 
    • Start January strong with a full body workout. After a warmup, we will cycle through 5 exercises 5 times to get you moving head to toe, combining bodyweight cardio and strength. Finish with a cool down and stretching. 
  • February 19:  Dance Your Heart Out
    • Come keep your heart happy this February by joining the “Dance Your Heart Out” movement session. You’ll enjoy an instructor-led course of beginner to intermediate level dance to salsa, merengue, cumbia, and hip-hop rhythms. No experience needed! 
  • March 19:  March Madness Moves 
    • It’s all fun and games as we get into the March Madness action. Join in for a midday movement frenzy where anyone can come out a winner! 
  • April 16:  Finals Flex (Virtual and In-person) 
    • As the school year winds down, it’s time to destress. Enjoy some breathing, stretching, and mobilizing for those tight muscles and achy joints. Bring a mat or towel. (We will have some extra mats available.) 

  • Desk Decompress

    desk decompress registration buttonTake a few minutes to relax and decompress while stretching and strengthening the neck, spine, wrist and shoulders. This 15-minute virtual class is a great afternoon refresher- now offered twice a week! 
    • Dates:Tuesday and Thursdays, January 7 – May 1
    • Times: 2:00–2:15 p.m.
    • Location: Virtual
    • Cost: FREE
  •  

Benefits to Being Physically Active

Being physically active is one of the most important actions that people of all ages can take to improve their health. The evidence reviewed in the Physical Activity Guidelines for Americans is clear—physical activity fosters normal growth and development and can make people feel better, function better, sleep better, and reduce the risk of a large number of chronic diseases. Health benefits start immediately after exercising, and even short episodes of physical activity are beneficial. Even better, research shows that just about everyone gains benefits: men and women of all races and ethnicities, young children to older adults, women who are pregnant or postpartum (first year after delivery), people living with a chronic condition or a disability, and people who want to reduce their risk of chronic disease.

The evidence about the health benefits of regular physical activity is well established, and research continues to provide insight into what works to get people moving, both at the individual and community level. Achieving the benefits of physical activity depends on our personal efforts to increase activity in ourselves, family, friends, patients, and colleagues. Action is also required at the school, workplace, and community levels.

Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to vigorous physical activity gain some health benefits.

For substantial health benefits, adults should do:

  • at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity activity,

-or- 

  • 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle strengthening activities. Older adults should determine their level of effort for physical activity relative to their level of fitness. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. ƒ When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.”


Source: Physical Activity Guidelines for Americans, Dept of Health and Human Services

Ways to Move More During the Workday

  • If you sit at a desk, make it a habit to stand up or move every time you make or answer a phone call. March in place, or pace in a circle to keep moving. Stand up and walk around at least once an hour.
  • Stuck on a long call or need an energizing break? Try:
  • Keep small hand weights or a resistance band at your desk for bicep curls, lateral raises, rows and overhead presses. Watch demos online to make sure you’re doing exercises correctly to avoid injury.
  • Form a virtual walking club at work .
    • Go for a walk at exactly the same time as your friends, but on your own. This could be motivating if you have friends who don’t live close to you.
    • Create an online chat where you can post photos and chat with your walking group.
    • Talk to your friends while you walk – via phone or video chat.
  • Try walking or moving for informal discussions and brainstorming meetings. Use a voice memo app on your phone to capture notes. You may find you’re more creative on your feet.
  • Explore your options for using a standing desk, treadmill desk or sit-stand desk riser. Alternate sitting and standing throughout the day with lots of walking and stretching breaks.

Tips for success

You may be saying, “uh-uh, that would never work at my office!” But, you may be surprised. Here are some tips to make it a little easier to transition to standing and moving more while working.

  • Wear comfortable shoes and clothing you can move in easily or keep a pair of sneakers at your desk.
  • Use a cushioned floor mat and other support to avoid foot and leg fatigue when standing.
  • Ask a coworker to be your virtual “workout- at-work” partner. Remind and support each other to move more throughout the day using email or calendar reminders. You’ll help keep each other accountable and motivated!
  • Schedule physical activity time on your work calendar — and treat it like an important appointment.

    Source: “Be more active during your work day”, American Heart Assoc.


To combat the negative impact of physical inactivity, in 2018, the World Health Organization (WHO) launched a global action plan aimed at reducing physical inactivity by 15% by 2030. By promoting physical activity and encouraging individuals to engage in regular exercise, the WHO seeks to maximize the benefits of physical activity: preventing and managing noncommunicable diseases like cardiovascular diseases (including coronary heart disease and stroke), various types of cancer, improving overall physical and mental well-being, sharpening cognitive capacity, and ensuring healthy growth and development.

Source: Physical Activity in the Workplace: A Guide for Employers. Prepared by The Institute for Health and Productivity Studies, Johns Hopkins Bloomberg School of Public Health.

Regular physical activity among adults has been shown to reduce the risk of many diseases including cardiovascular disease, diabetes, colon and breast cancers, and osteoporosis. Keeping physically active also helps to control weight, maintain healthy bones, muscles, and joints, and relieve symptoms of depression.

Source: U.S. Department of Health and Human Services. 2018. Physical Activity Guidelines for Americans, 2nd ed.