Get Up and Go!
We all know sitting at a desk and staring at a screen for hours on end isn't good for us, but knowing and doing are two different things. Catalyst Committee members and other Research Administrators (RAs) share tips that help them Get Up and Go!
Kids Go! by They Might Be Giants
Hey kid, now's the time to stand up
Move your legs and raise up
Both of your arms
And wave them in the air
It's time to go! (Go!)
Get up off the couch and go! (Go!)
Jump up from the floor and go! (Go!)
Get up off your chair and go go go! (Go go go!)
I know that when I’m in the work zone, it can be tricky to remember to get up from my desk and move. It’s become even more challenging now that I work from home and don’t have as many distractions as I did in the office. Sometimes I’ll look up from my computer and realize hours have gone by without noticing, and I know I’m not the only one. Luckily, there are lots of tools and tips to keep us all Go, Go, Going!
Set Reminders
Smart watches, smart phones, and even work computers can be set up to give activity reminders. One RA relies on her smart watch to tell her to move, and the reminders encourage her to take a walk around the office building or her house to get some steps in. I use the alarm feature built into Windows for the same purpose. You can even find apps to help you move, like the ones listed here.
Enlist Your Buddies
Try an Office Step Challenge so whoever takes the most steps during the month wins a small gift card. Or match up with a moving buddy. Your buddy could be a like-minded coworker or a friend or family member. “My sister is my moving buddy,” a fellow RA said. “She’ll call, and we’ll chat for a few minutes as I walk around my house or yard.”
Enlist Your Pets
Furry friends are fabulous partners for exercise during the workday. Taking Spot for a quick walk or a tour around the back yard will make both of you smile, and Fluffy would surely enjoy some laser pointer tag or games with a feather wand. If your pets aren’t super active, you can always take time out to put out some fresh water or toss a treat.
Drink Water
Not only is drinking water good for hydration, but it provides motivation to break away from your workstation throughout the day. In addition to hydration apps, you can find fun bottles designed to help motivate you to chug that water, like this one.
Make It a Game
Movement doesn’t have to be the same thing day after day. “Walking? Ugh. Gets so old,” said one RA. “Try to find something new and different that motivates you. When was the last time you used a hula hoop!?” A fellow pre-award associate uses movement dice to pick new activities to try each day, and another picks a pose from a stack of yoga cards. “Yoga is perfect for when your caffeine train finally crashes in mid-morning, or for that mid-afternoon slump!”
Resources
Some suggestions from fellow RAs:
Authored by Carol Volker, Pre-Award Associate
Virginia Polytechnic Institute and State University
SRAI Catalyst Committee