Move More at Work
May is Employee Health & Fitness Month

Most of us spend at least 1/3 of each day at work. Moving more with co-workers can be a great way to release tension and stay focused on the tasks at hand.  Check out these suggestions.

Better Together:

• Form a walking group with a few co-workers.  Even just one day a week will help you set aside time for yourself and get to know your co-workers better.  Studies show that employees who have friends at work can better handle stress and change.  Check out the story of Correctional Officers walking during King County Walks Week.
• Take a stretch break.  Coordinate calendars to, say, meet in the conference room at 3:15.  Do some shoulder and neck rolls, overhead stretches with your arms, bend from the waist towards to the floor...  It’s nice to designate a leader for stretches.  You can rotate the responsibility.  The Mayo Clinic offers a demonstration of common stretches. 
• Break for exercise with co-workers. Decide a time you’ll each walk the stairs, stand up from your chair and stretch, or do a few jumping jacks.  Track your participation and compare notes once a week.
• Take the stairs.  Organize your own challenge with co-workers.  The person who climbs the most stairs in a week gets treated to coffee or tea.
• Does someone in your workgroup teach yoga, belly dancing, or Zumba?  Enlist him or her to teach for co-workers.  Onsite classes are supported as part of a healthy workplace, but be sure to return the room to its original purpose and respect the needs of the workplace. 
• Join a Bike Month Commute Challenge team, ride to work, and be eligible for prizes.  Cascade Bicycle Club organizes the Commute Challenge each year.  Teams of four to ten people promise to bike commute during May, challenging other teams for most days ridden, most miles, etc.  It’s a great way to try out bike commuting in a supportive environment. 
• Challenge each other.  One workgroup is training to climb Mt. Rainier this summer.  Others participate in bike races, the Ski to Sea Challenge and other local events together.  Training for a challenge is a great way to get in shape – there’s nothing like a little pressure.
• Get crazy.  Stage a seated chair race – line up participants on one side of a hallway and see who can reach the finish line first by sitting on a chair and pushing it backwards.  Borrow hula hoops from your kids and bring them to work for a day.  Compete to see who can hoop the longest.

The Power of One:

• Make a rule for yourself.  Maybe you have to take the stairs once a day, but can take the elevator every other time.  Or you get off the bus one stop early twice a week.  Reward yourself with a non-food treat when you follow the rule.
• Stand.  Stand up whenever you can – when you’re on the phone, talking with co-workers, etc. 
• Dip.  Find an office chair with no wheels and practice chair dips for arm strength. 
• Walk. Rather than send an email, walk down the hall to your co-worker.  You may find person-to-person communication is more direct and efficient after all.
• Stretch. You can set your smart phone or worksite computer to remind you to take a stretch break. 
• Take your breaks.  Breaks help us return to work refreshed and clear-headed.  Use your break to walk, stretch, or chat with a friend.
• Use the resources at work. Some facilities have exercise equipment.  If yours does, use it.  Even if you can only fit in 10 minutes on the treadmill, it’s better than nothing. 

Remember that activity doesn’t need to be done all at once to be beneficial.  Adding just a bit of activity to each day helps you invest in your health.

Share your favorite Move More stories with us.  Send emails to focusonemployees@kingcounty.gov