Movement and recovery, your way
Looking after your body at work is mostly about small, repeatable habits: changing position, looking away from the screen, walking while you talk, and finishing the day with some energy left.
Everything below is optional and can be scaled up or down. Choose what is comfortable for you, and use your own judgement about what suits your body on a given day. Anything that does not feel right is a good one to skip.
Two examples to start from
Both can be done solo or with a colleague, and both work on site or from home.
The desk reset (about 2 minutes)
A pause between tasks to change position and rest your eyes.
- Stand up or shift your seat if standing isn't an option
- Roll your shoulders and stretch your arms to a comfortable range
- Look at something far away for 20 seconds
- Sip some water before you sit back down
The walking check-in (10 to 15 minutes)
Swap a seated one-to-one for a walk when the topic suits it.
- Agree the route and pace beforehand, indoors or out
- Keep the agenda to one or two topics
- Offer a phone-call version for colleagues who cannot walk together
- Either person can switch back to a seat at any time
Common questions
Do I have to join group activities?
No. Every activity is voluntary, and you never need to give a reason for sitting one out.
What if I can't do an exercise as described?
Change it or leave it out. Every example here is a starting point. If a session needs an adjustment such as a seat, a quieter space or a different format, tell the activity host or the program coordinator listed on the Resources page.
Can I take a movement break during working hours?
Short breaks are encouraged in this sample program. Check with your manager about how they work around your shifts, customer coverage or meeting load.
Can I suggest a different kind of activity?
Yes. Suggestions that work for different abilities and working patterns are especially welcome. See the Resources page for who to send them to.