Stages | Aim | Strategies |
---|---|---|
Incidental movement | Integrate incidental movement into work tasks. | Take advantage of centralized office equipment (e.g. photocopier or printer) and spread these work tasks out through the day. |
Phase I (weeks 1–2) | ||
When agreed and appropriate with colleagues, deliver some messages in person, rather than always sending emails. | ||
Stand up and/or move around the office while talking on the phone or reading documents. | ||
When appropriate, organise walk-talk, rather sit-talk meetings. | ||
Short walks | Implement short, regular walks of 5–10 minutes at opportune times across the work day. | Active morning and afternoon work breaks. |
Phase II (weeks 3–4) | Active travel during commuting (e.g. park the car further and walk, or walk and take public transport). | |
Longer walks | Undertake a longer, daily walk of 10 minutes or more during the working week. | Organise walks with colleagues, or plan to walk alone, at lunch time or before/after work. |
Phase III (weeks 5–6) | ||
Higher step count frequency and intensity | Regularly achieve 10,000 daily steps and raise the intensity of some short and longer walks. | Identify opportunities to increase the frequency of incidental movement and short/longer walks. |
Phase IV (weeks 7–8) | When moving around the workplace, use the stairs instead of lifts or escalators. | |
Use the natural environment and plan longer walking routes that include inclines or steps. | ||
Increase step cadence, or the number of steps taken each minute on short and longer walks. |