Move More…Sit Less Workplace Challenge – Participant Guide 1

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Participant’s Guide

www.projecthealth.ca

Move More…Sit Less: Workplace Challenge

Move More…Sit Less Workplace Challenge – Participant Guide 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.

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projecthealth@regionofwaterloo.ca

www.projecthealth.ca

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©Region of Waterloo Public Health, December 2013

Move More…Sit Less Workplace Challenge – Participant Guide 1

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 self-

confidence

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 2

How intense should my activity be?

Canadian Physical Activity Guidelines recommend that adults be active at a moderate-to-

vigorous 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 82-625) Ottawa. Retrieved November 4, 2011 from the World Wide Web. http://statcan.gc.ca/pub/82-625-x/2010002/article/11267-eng.htm

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 82-003-XPE) Statistics Canada, Health Reports, 22(1).

Move More…Sit Less Workplace Challenge – Participant Guide 3

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 Every 10 minute period of moderate-to-vigorous

physical activity throughout the day

3 18 points per day

Bonus Points

Achieving the Canadian guideline of 150 minutes of

moderate-to-vigorous physical activity in one week

5 Awarded once per

week

Every additional 10 minutes over the 150 minute

guideline

1 15 additional points

per week

Sit Less Moving for one to three minutes after sitting or

standing in one place for 60 minutes

1

1 point each hour of

work (e.g., 8 hour

shift= up to 8 points)

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)

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 4

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 http://www.csep.ca/english/view.asp?x=698 . An

electronic version of this form can be found at: http://parmedx.appspot.com/

Move More…Sit Less Workplace Challenge – Participant Guide 5

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 emailing, 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

Ask yourself:

“What will I do?”

“When will I do it?”

“Where will I do it?”

“How often will I do it?”

“Can I do it?”

Ask yourself:

“How will I achieve my outcome goal?

Ask yourself: “Why do I want to move more and sit less?”

My Outcome Goal

Example: To have more energy within 6 months

My Performance Goals

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

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

Move More…Sit Less Workplace Challenge – Participant Guide 7

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 8

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.