The Department of Population & Quantitative Health Sciences is proud to be participating in Stand & Move at Workâ„¢, an evidence-based workplace health promotion program and research project. It was developed by researchers at Arizona State University and the University of Minnesota, with funding from the National Institutes of Health (NIH). Additional support is being provided by the National Wellness Institute (NWI). The 12-month program is designed to improve employee health, and the national research study is designed to learn about implementation practices of the program.
You can tie standing to specific tasks:
- when you take a drink
- while on the phone
- while reading emails
Or you can set a timer:
- Stand up every hour or every 25 minutes
- Try standing while working for 15 minutes. Gradually increase the duration or daily number of standing work sessions.
- Connect to a printer further away
- Do calf raises and toe raises while waiting for the microwave
- Eat lunch away from your desk
- Go for a walk outside or down the hallways
- Park further away
- Use the restroom on a different floor
- Use the stairs instead of the elevator (If it's too many flights, take the elevator part way and get off at a floor below yours)
- Walk to somebody's office to meet with them instead of doing a Zoom meeting
** Reminder to sit on the edge of your seat to improve your posture.
(1) Flex/extension:
(2) Trunk rotation
(3) Lateral reach down
Sit to stand: Reach arms out in front of you until your weight is shifted forward. Engage the feet/calves and stand up. Reverse: Reach arms out. Start to bend knees, but shift your bottom back until it touches the seat and fully sit down. Repeat several times
(1) Knee raises (can do this in place or moving)
(2) Wide stance: lateral lunge to each side – start by shifting weight back and forth with legs
spread; for an extra challenge, come back to standing after each rep, and step out into the
lunge
(3) Repeatedly touch knees, touch toes
(4) Calf raises (hold onto desk or chair for extra balance)
(5) Calf wall stretch (bring heel to floor)
(6) Chest stretch in doorway ( stretch chest muscles)
(7) Wall corner push-ups ( squeeze shoulder blades together)
(8) Arm circles overhead
(9) Arm circles with arms straight out, start small and get bigger (forward and reverse)
(10) Pull arms back, squeeze shoulder blades with thumbs rotated back
(11) Wrist stretches (keep elbow fully extended)
(12) Neck rotation stretches (careful with extension)
Optional equipment: Theraband resistance bands, stability disks