Move More Sit Less: Workplace Challenge. Participant s Guide. Move More Sit Less Workplace Challenge Participant Guide 1

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1 Move More Sit Less: 1 Workplace Challenge Participant s Guide Move More Sit Less Workplace Challenge Participant Guide 1

2 Move More Sit Less is about being physically active and not sitting for long periods of time at work, during leisure time and when you are travelling from one place to another. For more information or consultation, Copyright Acknowledgment Written permission is required if any adaptations or changes are made to this resource. No part of this resource may be used or reproduced for commercial purposes or to generate monetary profits. Copies of this resource, in its entirety, may be created for non-commercial use provided the source is fully acknowledged Region of Waterloo Public Health, December 2013 Move More Sit Less Workplace Challenge Participant Guide 2

3 Frequently Asked Questions What is physical activity? Physical activity happens any time you use your muscles or move your body. There are two main types of physical activity: Active living is a way of life where physical activity is valued and is integrated into daily life. It can be any type of physical activity. Examples including gardening, vacuuming, household chores, walking or cycling for transportation and shoveling snow. Exercise is a form of physical activity that is planned and repetitive. Examples include aerobics classes, brisk walking, running outside or on a treadmill and playing a sport. What is sedentary behaviour? Sedentary behaviour is any activity that requires very little movement and is often done sitting or lying down. These activities include sitting in meetings using a computer, sitting in a motor vehicle, watching television and playing video games. It is important to build activity into your day, all day long and limit the amount of time you spend doing sedentary activities. What happens in your body when you are sedentary is different than when you are active. While physical activity decreases your risk for many chronic diseases, being sedentary for long periods will increase your risk. You need to move more and sit less! Why should I move more and sit less? You will improve your: Energy level Concentration, memory, alertness Work-life balance Fitness level Feelings about yourself and selfconfidence You will lower your: Stress level Risk for injury at work Time off due to illness Risk for heart disease, high blood pressure, diabetes and some types of cancer Move More Sit Less Workplace Challenge Participant Guide 1

4 How intense should my activity be? Canadian Physical Activity Guidelines recommend that adults be active at a moderate-tovigorous intensity for a minimum of 150 minutes each week, in as little as 10 minutes at a time. If you are doing moderate-intensity activity, you can talk, but not sing your favourite song, during the activity. You are working hard enough to raise your heart rate. If you are doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. Your heart rate will have gone up quite a bit. Moderate-to-vigorous-intensity physical activity (MVPA) is a combination of moderate and vigorous intensity activity. This is what you are aiming for to meet the physical activity guidelines. Light-intensity physical activity does not help meet the physical activity guidelines. However, activities that do not have you working as hard are still important for active living and can help break up and reduce time spent sitting. Examples include standing up and stretching or walking for one to three minutes after sitting for a long time. How much sedentary behaviour is too much? While formal sedentary guidelines for adults have not been developed yet, research suggests that after sitting for 60 minutes, we should get up, stretch and move for at least 1-3 minutes. DID YOU KNOW? We are not as active as we think we are A little more than half of Canadians (52.5%) reported that they were at least moderately active during their leisure time.(e.g., equivalent to walking at least 30 minutes a day or taking an hour-long exercise class at least three times a week) However, a study that measured activity found that only 15 per cent of Canadian adults accumulate 150 minutes of moderate-to-vigorous physical activity (MVPA) each week. This study also found that adults spent almost 10 hours each day being sedentary (not including sleep) References: Statistics Canada. (2010). Physical Activity During Leisure time, 2009 (Catalogue ) Ottawa. Retrieved November 4, 2011 from the World Wide Web. Colley RC, Garriguet D, Janssen I, Craig CL, Clarke J, Tremblay MS. (2011). Physical activity of Canadian adults: accelerometer results from the 2007 to 2009 Canadian Health Measures Survey. (Catalogue XPE) Statistics Canada, Health Reports, 22(1). Move More Sit Less Workplace Challenge Participant Guide 2

5 The Challenge The Move More Sit Less Challenge is a points-based workplace challenge to help you build more movement into your workday. Throughout the challenge you will be encouraged to set goals to increase your physical activity and break up time you spend in sedentary behaviors. Collecting Points Points can be collected in three ways: 1. Move More - Be physically active at a moderate-to-vigorous intensity in bouts of ten minutes or more throughout the day. Earn bonus points when you achieve 150 minutes during the week 2. Sit Less - Get up and move for one to three minutes after 60 minutes of sitting or standing in one place and make active choices throughout the day 3. Achieve Your Goals - Set weekly goals to move more and sit less and earn bonus points when you achieve those goals Type of Points Awarding Criteria Points Maximum Move More Sit Less Every 10 minute period of moderate-to-vigorous physical activity throughout the day Bonus Points Achieving the Canadian guideline of 150 minutes of moderate-to-vigorous physical activity in one week Every additional 10 minutes over the 150 minute guideline Moving for one to three minutes after sitting or standing in one place for 60 minutes Bonus Points Making an active choice (e.g., taking the stairs instead of the elevator, parking at the back of the parking lot, getting off the bus a stop early) 3 18 points per day 5 Awarded once per week 1 15 additional points per week 1 1 point each hour of work (e.g., 8 hour shift= up to 8 points) 1 1 point per active choice Goal Points Achieving a goal you have set for the week 5 Move More Sit Less Workplace Challenge Participant Guide 3

6 Getting started Before beginning the Move More Sit Less Challenge you are encouraged to think about: how physically active you are right now how much time you spend sitting or standing in one place. This will help you identify your goals for this challenge. Your challenge coordinator may ask you to fill out a self-assessment form before beginning the challenge and then again after the challenge has ended. This will help them understand how successful the challenge is at helping you move more and sit less. Tips for Success: Before beginning the challenge it is also important to consider how you can prepare to move more and sit less. Some tips include: bring a pair of running shoes to work have a reusable water bottle at work make sure your bike is tuned up locate your nearest bus stop is and figure out what routes you can take to and from work on your bike, on the bus or on foot AVAILABLE TOOLS: Concerned about increasing your physical activity? If you have health concerns about increasing your physical activity, you are encouraged to fill out a Physical Activity Readiness Questionnaire + (PAR-Q+) To download a paper copy, go to An electronic version of this form can be found at: Move More Sit Less Workplace Challenge Participant Guide 4

7 Staying Motivated Most people want to be more active. Many people start a physical activity routine, but not everyone continues with the routine over a long period of time. Research shows when you spend time planning the when, where and how you are more likely to become more active and stay active. You are also more likely to believe you can do it. How to Create Your Goal The worksheet on the next page can help you create your goal and identify how you will work to achieve it. 1. Put some thought into it. Ask yourself three questions: a. Why do I want to move more and sit less? b. How do I feel about physical activity and exercise? c. What activities do I like to do? 2. Make Your Goal a SMART goal a. Specific - Ask yourself, What do I want to get out of being more active? Avoid goals that have a specific end point (e.g., weight loss, run a race, etc.) b. Measurable - Ask yourself, How will I know if I am achieving my goal? c. Attainable (or achievable) - Ask yourself, How will I do it? Aim for something that is challenging but not too easy d. Realistic - Ask yourself, Can I do it? e. Timely - Ask yourself, When or how often will I do it? 3. Write it down! By writing your goal down, you are more likely to achieve it. HELPFUL HINTS: Ideas for your Action Steps Instead of ing, go over to your co-workers desk to deliver a message Choose the stairs over the elevator Have a meeting on the move (in other words, walk while you talk) Be active on your breaks Do stretches at your desk Walk or bike to work Stand up and move around while talking on the phone Use a washroom further from your desk Park your car further from the door into work Move More Sit Less Workplace Challenge Participant Guide 5

8 My Outcome Goal Example: To have more energy within 6 months Ask yourself: Why do I want to move more and sit less? My Performance Goals Ask yourself: How will I achieve my outcome goal? Example: Gradually increase my activity to reach 150 minutes of moderate-to-vigorous physical activity each week Example: Decrease the length of time I sit at work each day My Action Steps Ask yourself: Example: Walk for 10 minutes on one break every day Example: Get off the bus 2 stops early 3 days a week Example: Schedule breaks in meetings every hour Example: Set a reminder to get up from my desk every 60 minutes What will I do? When will I do it? Where will I do it? How often will I do it? Can I do it?

9 Tracking Points Tracking your Move More Sit Less and Goal points is an important part of your participation in this challenge. Tracking your points will allow you to evaluate your progress throughout the challenge and determine if you are on track to meet your goals. Points can be recorded using the tracking tools available from your challenge coordinator. After the challenge you can continue to track them right on your own calendar. Evaluating Your Progress Each week you will be asked to identify your goals on the tracking sheet. Evaluating your participation in the challenge using these goals can help you see the progress you have made and help you determine your future goals. You are also encouraged to share any feedback you have about the challenge with the challenge coordinator. Your feedback can help inform the next workplace wellness activity. Move More Sit Less Workplace Challenge Participant Guide 7

10 Next Steps When the challenge ends, your commitment to moving more and sitting less doesn t have to; being active is a lifelong journey not a destination. Hopefully through this challenge you have started on a journey that keeps going and isn t too hard to maintain. Here are some tips for staying motivated to move more and sit less. Tip #1 - Continue to set goals You are encouraged to continue to work towards your long-term goals as well as set new goals to move more and sit less. While you won t be collecting points for them, they are still a great way to maintain your motivation. Tip #2 - Build it into your routine Hopefully this challenge helped you identify ways you can build physical activity into your workday and daily routine. When physical activity is part of your daily routine it is easier to keep doing it. Tip #3 - Track your progress Continuing to track your progress will also help you maintain your motivation. It gives you a way to evaluate how you are doing and whether or not you are on track to achieve your goals. You can track your progress right on your own calendar. Tip #4 - Use the buddy system Motivation is highly influenced by our relationships and social networks. Having a friend to be active with will allow you to share support and encouragement. Tip #5 - Have fun! Focus on activities you enjoy and the ones that work well for you and keep them in your daily routine. You are far more likely to continue the activities you enjoy. Move More Sit Less Workplace Challenge Participant Guide 8