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

Fall 2024

  • Sustaining Roots Walks

Come walk with us!
This fall, take time to step away from your desk, explore campus, and be active with colleagues. The 'Sustaining Roots Walks' series is a collaborative program designed to bring Spartans closer to MSU's beautiful campus spaces while learning from experts and engaging in a restorative wellbeing practice during the workday. This series will also incorporate wellbeing practices before and during our walks. Stops will utilize the 'Nurture Your Roots' stations in the garden as well as grounding techniques or forest bathing concepts. Comfortable shoes recommended.

  • Dates:
  • Time: 12 p.m.
  • Location: Meet at Beal Botanical Garden along the Red Cedar River trail
  • Cost: FREE



  • 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 while seated or while standing and using the chair for support. Stretching, reaching, bending, breathing, and no mat needed. Perfect for busy days when there's no time to change into exercise wear.
    • Dates: Tuesdays, September 10-December 10
    • Time: 11:15am – 11:45am.
    • Location: Virtual Link provided after Registration
    • Cost: FREE
    • Instructor: Rebecca Kegler

  • Midday Moves

    This low impact workout gets you moving head to toe and prepared for whatever life throws at you.  Movements are suitable for all ages and physical activity levels. Wear tennis shoes, bring water, and dress for the weather..
    • Dates: Wednesdays, September 11-November 27
    • Time: 12:15–12:45 p.m.
    • Location: Student Services Building Fountain (weather permitting). For the November 6, 13, 20, and 27th dates, meet in the Student Services Lobby. A UHW team member will meet participants in the lobby and escort them to the room.
    • Cost: FREE

  • Desk Decompress

    desk decompress registration buttonTake a few minutes to log off and decompress while stretching and strengthening the neck, spine, wrist and shoulders.
    • Dates:Thursdays, September 12-December 20 (No Class on 11/28)
    • 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.