It’s hard to miss all of the science and research information being shared regarding the health challenges associated with extended periods of sitting. In fact, according to the Centers for Disease Control and Prevention (CDC), prolonged sitting is one of the primary contributors to chronic lifestyle related diseases, which include cardiovascular disease, diabetes, and some types of cancer. In an effort to increase your level of daily physical activity, you are invited to participate in Step-By-Step, a seven-week movement challenge.
Step-By-Step is designed to help you increase your daily physical activity. The challenge will begin on February 13 and end on April 5 – National Walking Day. During the first week (February 13 to February 19), don't make any changes, just record your daily steps. Determine your average steps per day for that first week. For the remaining six weeks, add 20 percent to your baseline average. For example, if you averaged 5,000 steps per day during week one, your daily step goal for the remaining six weeks is 6,000 steps per day (or 42,000 per week). The goal is to make this 20 percent increase your new norm.
To register for the challenge, log into My Wellness 360, click the “incentive and rewards” tile, select current programs, click access program, then determine your level.
Here are some tips to help you increase your daily physical activity:
- Change your position every 20 to 30 minutes.
- Stand to talk on the phone, read documents, or participate on conference calls.
- Stand to take deep breaths while raising arms slowly over head. Repeat three times.
- Walk to communicate instead of calling, emailing, or texting.
- Go for a 10-minute walking break every day.
- Schedule walk ‘n’ talk meetings.
- Use a timer to remind yourself to stand, move, or stretch.
- Include a stretch break during meetings that go an hour or longer.
- Do partial squats or calf-raisers while waiting for the copier or microwave.
Stairs and Exercise
- Take the stairs as often as possible.
- Use your lunch hour to exercise and grab a healthy bite.
- Keep a resistance band in your office for strengthening exercises.
For questions or additional information, please contact [email protected].